---
title: "Strength and Movement Conditioning in Bengaluru"
description: "Build functional strength and mobility with my guided conditioning sessions. I combine martial arts principles with calisthenics to help you make steady progress."
canonical: https://mytribe.in/dayananthan_k/yoga-instruction/strength-movement-conditioning
last_updated: 2025-08-30
---

# Strength and Movement Conditioning in Bengaluru

Tribe Verified · Expert-led sessions in Horamavu and Koramangala.

By [Daya Nanthan](https://mytribe.in/dayananthan_k) · Studio sessions in Horamavu; Travels to client locations across Bengaluru · ₹250 Per Session (Billed Monthly) (estimate)

Part of [Yoga Instruction](https://mytribe.in/dayananthan_k/yoga-instruction). [View full gallery](https://mytribe.in/dayananthan_k/yoga-instruction/gallery)

I combine martial arts principles with calisthenics to build functional power. My focus is always on steady, sustainable growth, not quick fixes.

## Photos and videos

- [Video: Partner workouts are a great way to build trust and motivation. This calisthenics exercise demonstrates how we can use each other's bodies to create resistance and support for advanced strength training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9290b9ec-3bf4-4b26-99ca-a4522ee9a44e)
- [Video: Training outdoors with a partner adds an extra layer of motivation. This video shows a variety of calisthenics exercises, including synchronized pushups and handstands, that build full-body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a79f7db-c157-4ca3-910b-7ba116bf7d70)
- [Video: Using the wall is a fantastic way to modify and intensify bodyweight exercises. This video demonstrates wall-assisted pushups and climbs that target the chest, shoulders, and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b04a8ed-c610-4cd8-94a1-0e5c7a0a4515)
- [Video: Here are some of my favorite wall drills for building handstand strength. The video shows shoulder shrugs, wall walks, semi-circles, side-to-sides, and shoulder taps to improve stability and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ebb6dab-3eb4-410f-8166-da053ee8ea04)
- [Video: This video showcases a simple Pilates-inspired core progression. These exercises are excellent for building a strong and stable center, which is the foundation for all advanced movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eea0c820-6eaa-4fe4-b6ce-bb8cec98f89e)
- [Video: This is my favorite way to warm up and awaken my body. The sequence includes bouncing spirals, side body openings, and body slaps to increase circulation and prepare the joints for movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76c75239-21f6-4086-ab2f-747c322cadd0)
- [Video: "In stillness, we create our deepest strength." This L-sit hold is a powerful demonstration of core strength and stability, practiced in the calm and focused environment of my studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d99ecc0-3d3b-4cc1-b021-9378289f5b1f)
- [Video: I always choose progress over perfection. This video shows a strength training sequence using a ballet barre for support, focusing on building the muscles needed for inversions and arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81da2ca5-467c-4237-8a39-62af4adc2941)
- [Video: Using suspension rings to work on core strength and stability. These exercises challenge the body in a unique way, requiring constant engagement to control the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a02f0622-0ded-4ae2-8e47-c163cc383c57)
- [Video: A quick bodyweight flow to end a workout session. This sequence combines pushups, core work, and dynamic stretches to cool down the body while maintaining focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94662cfd-8e67-4ff2-879a-1b58f55ddbfc)
- [Video: Slowly and steadily, we build strength. This video shows a flow that includes pushups and headstand variations, emphasizing controlled movements and mindful transitions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9046779-24e6-4466-ba26-a3be98196d49)
- [Video: Building a fiery core with the help of dumbbells. This exercise, a variation of an L-sit lift, targets the deep abdominal muscles and builds the strength needed for advanced arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2de85fc4-335b-4ac0-91e0-3d04891fff18)
- [Video: "When there is no struggle, there is no strength." This video shows handstand and headstand pushups against a wall, a powerful exercise for building upper body and shoulder strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9dd97995-ed04-4b9e-957e-023d1ef39073)
- ![Progress is the goal. This side plank hold, supported by two ottomans, is an intense core exercise that challenges stability and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4186f0ea-c58b-428a-a550-dd389b47caa4)
- ![A variation of a full plank, or Phalakasana, using props to create an unstable surface. This forces the core to work harder to maintain a straight line from head to heels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1560c330-6389-494f-8d52-eca93f9fa543)
- ![Using a prop to deepen a backbend. This variation of Purvottanasana, or upward plank pose, provides an intense stretch for the shoulders, chest, and front of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3df3419d-a533-4151-8920-ba138f94c05b)
- ![A floating Malasana, or garland pose, between two props. This requires significant core and leg strength to hold the body suspended.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dacb2ad0-44b3-421c-8331-950412dea5e2)
- ![Holding the side plank with focus and breath. Each moment in a challenging pose is an opportunity to build mental fortitude as well as physical strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2a26cf7-5dfb-452d-9077-575141a62567)
- ![Finding a moment of stillness and focus while suspended in a squat. This exercise is a powerful builder of isometric strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdd9d75f-6aee-4f48-abb7-d8d4e14ce4f9)
- ![Maintaining the integrity of the plank pose. The key is to engage the core and avoid sagging in the hips, creating a solid foundation of strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cacb01c8-a261-4363-b3ad-c75c099d3077)
- ![Breathing into the stretch in this supported upward plank. Props can be wonderful tools to help us explore postures more deeply and safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f7d78f4-59c9-4d01-ba1f-c2fc5a4afc68)
- ![Failure doesn't stop us; it strengthens us. A standard pushup with perfect form is the foundation for all other variations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68583d86-dd6d-4046-b2b7-fbfaa81a38cf)
- ![A wide-stance pushup, which places more emphasis on the chest muscles. Varying hand and foot placement is key to well-rounded strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b02142c-597d-43cc-b2bc-25ca10277304)
- ![The bottom of a wide pushup, focusing on control and full range of motion. It's not about how many you do, but how well you do them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77b1b07c-247b-4de7-879b-809f8a22b21d)
- ![A diamond pushup, which targets the triceps. This variation is a great way to build arm strength for poses like Chaturanga Dandasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd920940-db04-4500-a997-aba848bc92bd)
- ![A fist pushup, which challenges wrist strength and stability. This is a great conditioning exercise borrowed from martial arts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb57d891-eba7-4cf7-b5ef-5937f4f95a3a)
- ![The lowest point of a fist pushup, maintaining a straight line from head to heels. This builds resilience in the hands and forearms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb5677ed-6a99-42ab-8e14-63385bfef71c)
- ![Another variation of a close-grip pushup, focusing on tricep engagement. The intensity of my gaze matches the intensity of the effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3287579-559f-4d95-b0a9-73c9ccd5129c)
- ![Returning to the wide pushup position, ready for another repetition. Consistency and discipline are the path to greatness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81ee1e2c-dd43-4ca3-9114-e392a48e5570)
- ![A moment of focus before beginning a set of pushups. The mental preparation is just as important as the physical execution.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c06a6835-334a-4c8e-aeed-fd85cb440e46)
- ![The end of a challenging set. It's in these moments of fatigue that we find our true strength and determination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05eb4c3e-68b1-4332-9424-df0406906a2e)
- ![A close-up showing the hand position for a tricep-focused pushup. Small adjustments in form can completely change the exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/230b135a-413d-4247-816d-774928fb740f)
- ![The top of a fist pushup, demonstrating shoulder and wrist stability. This is functional strength that translates to many other movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92068358-f3c2-4a29-84b3-e5f946a680d2)
- ![Back to the diamond pushup position. Each repetition is a chance to refine the movement and connect with the breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a92c8258-c5fd-4b25-89d1-9eecdc8f1812)
- ![An elevated Crow Pose (Bakasana) on a prop. This increases the challenge and requires more core control to maintain balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b016bfa3-340d-4d75-b3fa-e60971e6e55e)
- ![Peacock Pose (Mayurasana) on an ottoman. Using a prop like this can help in learning the alignment for this very challenging arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b6c5eeb-3710-4a0b-8142-b9a7eaf19c5c)
- ![A creative, dance-like movement using a prop for support. Movement exploration is about finding new ways to express yourself through the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68021d17-c64c-4f21-8042-416fc9424b55)
- ![A variation of Peacock Pose with one leg bent. This changes the center of gravity and requires subtle adjustments to maintain balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdb3abbf-545e-466b-af57-29864612589a)
- ![Holding Mayurasana with straight legs. This pose is known for its digestive benefits and for building incredible strength in the arms and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57a07d19-2f29-46aa-9f3c-ab915d5ad57c)
- ![An extended side angle pose (Utthita Parsvakonasana) variation using a prop. This allows for a deeper stretch along the side of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2c4d81c-a6e9-4159-b586-ecb416d8506d)
- ![Finding stability in this elevated arm balance. The key is to press firmly into the hands and engage the core to lift the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da383297-586a-40f1-8bad-a548307eb187)
- ![A fluid, expressive posture that blends elements of dance and yoga. My practice is about finding freedom in movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4222eaf0-d22b-4e54-ae95-c1c07f93935a)
- ![The focus required for an elevated arm balance is immense. It's a meditation in motion, demanding full presence in the moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5261f82-a46e-4c73-bb8f-3b478539dc69)
- ![A flying splits variation (Eka Pada Koundinyasana) on a prop. The elevation adds a new dimension of challenge to this dynamic arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b173d80-f6ce-47bd-b338-4bdd37b0c565)
- ![A twisted arm balance, Parsva Bakasana, on an ottoman. This requires deep core rotation and upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17beade3-af5e-4883-a335-68e5dc8353d8)
- ![Holding the flying splits with control. This pose is a beautiful expression of strength, flexibility, and balance combined.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bfb86ef-e9e3-4b64-8348-8812af388230)
- ![A smile of accomplishment in a challenging pose. It's important to find joy in the effort and celebrate the small victories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0977e574-9012-43af-bf32-875bb9a3e4e1)
- ![Using the prop to explore a deeper version of extended side angle. This helps to open the hips and lengthen the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aabb72d4-7eb6-41b8-a600-c1acefd51c38)

## About Strength & Movement Conditioning

My training moves away from heavy gym machinery to focus on bodyweight control and functional stability. Whether we are using suspension rings, wall drills, or core progressions, the goal is to develop muscles that actually function well in your daily life. It is not about how much you can lift; it is about how well you can move.

### Building Functional Power

I believe that true strength is built from the inside out. My approach to conditioning is deeply influenced by my years of martial arts practice—where discipline, control, and efficiency are paramount. We don't chase gym aesthetics; we chase the ability to hold a handstand, maintain a solid plank, or move with grace and power.

### How We Train

- **Calisthenics & Bodyweight:** We use your own body weight as the primary resistance. This builds stability in the joints and teaches you how to control your limbs in space.
- **Progressive Drills:** We start where you are. If a full handstand is a goal, we work on wall walks, shoulder taps, and stability first. We don't skip steps.
- **Mindful Conditioning:** Even when the work is intense, we keep the breath steady. This helps the nervous system adapt to physical stress without burnout.

### Why This Approach Works

By focusing on movement patterns rather than isolated muscle groups, you build a body that is resilient. We work at Nrityog in Horamavu and LshVa in Koramangala, with small batches to ensure I can watch your form closely. Whether you are recovering from an injury or trying to break a plateau in your fitness, my conditioning sessions are designed to help you get stronger, session by session. Progress is the goal, and it is a path we walk together.

## About Daya Nanthan

I am a dad and a teacher first, and my approach to strength comes from years of martial arts practice. I believe in movement that respects your body's limits while slowly pushing them forward. My goal is to help you find stability and confidence, whether you are training solo or joining a small group.

[See all of Daya Nanthan's services](https://mytribe.in/dayananthan_k)

## More from Yoga Instruction by Daya Nanthan

- [Featured](https://mytribe.in/dayananthan_k/yoga-instruction/featured)
- [Advanced Asana Practice](https://mytribe.in/dayananthan_k/yoga-instruction/advanced-asana-practice)
- [Sound Healing & Meditation](https://mytribe.in/dayananthan_k/yoga-instruction/sound-healing-meditation)
- [Group Yoga Classes](https://mytribe.in/dayananthan_k/yoga-instruction/group-yoga-classes)
- [Corporate Wellness](https://mytribe.in/dayananthan_k/yoga-instruction/corporate-wellness)
- [A Family Practice](https://mytribe.in/dayananthan_k/yoga-instruction/a-family-practice)
- [Workshops, Retreats & Events](https://mytribe.in/dayananthan_k/yoga-instruction/workshops-retreats-events)
- [My Practice Journey](https://mytribe.in/dayananthan_k/yoga-instruction/my-practice-journey)

## More services by Daya Nanthan

- [Karate & Self-Defense](https://mytribe.in/dayananthan_k/karate-self-defense)
- [Sound Healing & Therapy](https://mytribe.in/dayananthan_k/sound-healing-therapy)

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## Book

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