Advanced Asana Practice
Deepen your practice with controlled arm balances, inversions, and backbends. We focus on stability, alignment, and listening to your body rather than chasing the perfect pose.
The secret to achieving Pincha Mayurasana, or any challenging pose, is simple. It is a combination of dedicated practice, persistence through the falls, and the patience to let your body open up in its own time.
A scorpio unlocking the scorpion pose. This was a special moment for me, achieving Vrschikasana for the first time. It's a deep backbend and inversion that requires immense shoulder and spinal flexibility, and it felt like a true milestone.
This is a tutorial for Bakasana, or Crow Pose, a foundational arm balance. I break down the steps, from placing your hands to engaging your core and finding the point of balance to lift your feet off the floor.
Eka Pada Bakasana, or One Legged Crow Pose, is a challenging arm balance that builds on the foundation of Bakasana. The art of letting go of fear is your greatest strength when finding the balance to extend one leg back.
This is a variation of Eka Pada Bakasana, or Flying Crow Pose. The practice grows so beautifully when you let go of expectations and just approach it with love and curiosity.
Here is a tutorial for Astavakrasana, or Eight Angle Pose. This advanced arm balance strengthens the arms and wrists while building endurance and stability. I guide you from the seated setup into the final expression of the pose.
This is another look at the entry into Astavakrasana. This arm balance posture enhances focus and concentration, promoting mindfulness as you work to find your balance.
This tutorial shows the transition from a squatting twist into Parsva Bakasana (Side Crow) and then into Eka Pada Koundinyasana. This is an advanced flow that builds twisting, balancing, and strengthening skills.
Here is a tutorial for the Tripod Headstand. This advanced inversion strengthens the core, back, neck, and arms. I demonstrate how to create a stable base and safely lift your legs, always remembering to rest in Shashankasana (Child's Pose) afterward.
Unlocking a new variation is always a moment of gratitude. This is Baddha Hasta Sirsasana D, a bound hand headstand variation from the Ashtanga practice that requires significant shoulder opening and balance.
About Advanced Asana Practice
Learning advanced poses like Eka Pada Bakasana or Pincha Mayurasana isn't about raw strength alone; it's about finding stability in your foundation first. When you stop chasing the visual perfection of the pose and start focusing on your breath and core engagement, the balance begins to happen naturally, often feeling much lighter and more sustainable than you expected.
Building Your Advanced Practice
Advanced asanas are often misunderstood. People look at a headstand or a deep backbend and think it requires years of intense gymnastics. In my classes, we strip that away. My approach is grounded in the belief that 'Yoga se sab Hoga'—everything is possible when you pair persistence with patience.
Why Technique Matters More Than Strength
When we work on inversions like the Tripod Headstand or arm balances such as Astavakrasana, we are building trust with our own bodies.
- Foundation First: We never rush the entry. Whether it's placing your palms correctly or engaging the right muscles to protect your wrists, every micro-adjustment counts.
- Safety Over Ego: If you are struggling with a pose, we break it down into preparatory steps. For Chakrasana (Wheel Pose), we might work on shoulder openers like Lizard Pose first to ensure you have the range of motion before you even attempt to lift.
- The Mental Game: Advanced yoga is 80% mental. Learning to breathe while you are upside down is a practice of calming the nervous system, not just fighting gravity.
My Approach to Progression
I treat every student differently. If you are struggling with a specific inversion, we identify where the limitation is—is it shoulder mobility, core strength, or simply fear? Once we identify that, we customize the flow to build the strength you need. My goal is for you to walk away feeling empowered and calm, not exhausted and defeated.
We practice with 'Sabr aur Shukr' (patience and gratitude). Every time you fall out of a pose, you learn something about your balance. That is part of the journey. If you are ready to stop just trying and start understanding your practice, let's connect and work on your goals.
Mayura Pednekar
I’m Mayura, and I believe that challenging your body is one of the fastest ways to understand your spirit. I don't care about perfect lines; I care about you finding joy in the struggle and strength in the stillness. Let’s explore your limits together, safely and with plenty of patience.
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