--- title: "Advanced Asana & Inversion Yoga Practice in Mumbai" description: "Master your Advanced Asana practice with personalized guidance. I focus on safe alignment for inversions and arm balances. Let’s progress together with patience." canonical: https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/advanced-asana-practice last_updated: 2025-08-20 --- # Advanced Asana Practice Tribe Verified · Personalized yoga coaching across Mumbai. By [Mayura Pednekar](https://mytribe.in/mayura_theyogagirl) · Available online; In-person sessions across Mumbai · ₹1,200 Per Session (estimate) Part of [Specialized Yoga Programs](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs). [View full gallery](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/304ba3a1-87bf-443f-aca2-8ea1e2e8035e) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db393713-1a91-43c0-a731-c8767df3e23f) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9aef1f72-913d-4c50-94d0-7f7c3b0abaf2) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0438f8cd-0ff3-4587-8f7c-fe53c75bbf1c) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81331c72-7a40-4051-88c3-b831264c1e98) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33f6571c-a6b4-4b13-9670-24c9a175aedd) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63aebd37-3f2d-4c95-990a-b4968cc603a4) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f6b2849-7dee-4820-9dc8-e68362dc81c6) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d3c1444-f97d-4c7d-af74-8c204b3d7110) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d06d9a1f-53b7-4d12-ac14-e78408d706a2) - [Video: When your foundation is strong, life feels like a playground. Here I am playing with different leg variations in Sirsasana (Headstand), a reminder that stability in your practice brings a sense of freedom and joy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f7dd021-5c35-40df-a143-69fb4cbba6c0) - [Video: When the mind is quiet, it's easier to listen to what the soul is trying to say. This video shows a wide legged headstand variation, a pose that challenges balance and encourages deep internal focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e407f3c-8067-45f7-9b43-8155e1a8898e) - [Video: Inversions like this variation of Sirsasana (Headstand) remind us of our inner power. As women, we often don't realize our own strength until we are challenged. The strength finds us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c2367b2-9d46-4839-91d7-8ad66789eb61) - [Video: Yoga se sab Hoga! People might say you can't walk in the air, but yoga shows you that anything is possible. Having some fun with headstand leg walks, playing with balance and core control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfd1f169-9ca7-437f-b24e-b3c4bbf4653e) - [Video: If your goal is to achieve Chakrasana (Wheel Pose), this video is for you. I demonstrate three preparatory poses, including Lizard Pose, to help open the shoulders and build the back strength needed for this deep backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14132994-8b5c-4af7-8374-ebcd88493b2b) - [Video: The body remembers. After five years, I tried this forearm wheel pose, and I was amazed to see how the body recalls the movement when the mind and breath work in harmony. A moment of pure gratitude.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a84cbfc-4177-4195-8465-30db00add6f7) - [Video: Practicing Kapotasana (Pigeon Pose) after a long time. It's not as smooth as it used to be, but that's okay. It's a journey of slowly and patiently getting back to it, trusting the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/793e7b7b-591d-49d1-a705-1b0be6fd1678) - [Video: Want to get into deeper backbends like Kapotasana? Using a yoga wheel can be a wonderful tool. It provides support while helping you achieve a deeper opening in your shoulders and thoracic spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3082e40-d915-4706-a3f7-05025d91bf13) - [Video: Here are some tips for practicing backbends safely. I emphasize the importance of starting with simple poses like Bhujangasana (Cobra Pose), strengthening the quadriceps, and focusing on your breath to stay calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e35dd94b-273c-4993-a963-f524d3f08f06) - [Video: If your goal is Urdhva Mukha Paschimottanasana, an advanced seated forward bend, the journey starts with the basics. I spent countless hours in Paschimottanasana, building the hamstring flexibility needed for the full posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5fd8b36-2915-4e21-9619-1cb9d06c3c7c) - [Video: When you learn how to fall gracefully, the fear of falling starts to fade away. This is me practicing my entry into Pincha Mayurasana (Forearm Stand), learning and growing with each attempt.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5778ce9-11b6-4c2a-839d-581510c769ce) - ![This image is a powerful reminder of my core belief: progress over perfection. From using blocks in 2019 to finding more depth in 2023, my journey with Vrschikasana (Scorpion Pose) has been about small, consistent steps. We celebrate progress, not perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aae56cd3-4f67-4948-ad05-f566032aede1) ## 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. ## About 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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