Master Advanced Yoga Asanas with Step-by-Step Tutorials
Whether you are working toward your first Bakasana or refining your backbends, I am here to help you break down complex poses into small, achievable steps. Let’s move with grace and patience.
A tutorial for Tripod Headstand. I break down the setup, from placing the crown of your head to engaging your core, so you can build the strength and balance required for this inversion.
This tutorial guides you through the transition from Parsva Bakasana (Side Crow) into Eka Pada Koundinyasana. It's an advanced arm balance that enhances your focus and stability.
Learn how to do Bakasana (Crow Pose). I explain how to place your hands, shift your body weight forward, and engage your core to lift your feet off the floor.
Here is my step-by-step tutorial for Astavakrasana (Eight-Angle Pose). This advanced arm balance strengthens your arms and wrists while building endurance and stability.
Another look at Astavakrasana. This tutorial focuses on using your core strength to lift the hips and slide the legs into the final expression of the pose.
Is your goal Chakrasana (Wheel Pose)? This video shows three preparatory poses, including Lizard Pose, to practice regularly to build the necessary back flexibility and shoulder strength.
To achieve Urdhva Mukha Paschimottanasana, you must first master the basics. This shows how countless hours of practicing Paschimottanasana (Seated Forward Bend) builds the foundation.
Here are my top tips for safe backbends. I cover the importance of strengthening your quadriceps, opening your shoulders, and using your breath to stay calm and supported.
Using a yoga wheel can help you get into deeper backbends like Kapotasana (Pigeon Pose). It provides support while encouraging more opening in the shoulders and thoracic spine.
About Pose Tutorials: Master the Asanas
Achieving an advanced pose like an inversion or deep backbend isn't about brute force; it is about building the foundation and understanding the mechanics of your own body. In these tutorials, I strip away the intimidating aesthetic of these asanas to focus on the essential drills—like shoulder mobility work for backbends or core engagement for Crow Pose—that help you progress safely. It is not about nailing the pose in a day, but about the Sabr aur Shukr (patience and gratitude) you bring to your practice as you evolve.
Many students come to me wanting to master complex inversions, but they skip the preparatory work that makes those shapes sustainable. In my workshops across the Mumbai Metropolitan Area, I emphasize that you cannot rush into a Chakrasana or Astavakrasana without first opening the shoulders and strengthening the core. My tutorials here act as a bridge between the basic and the advanced. We look at the 'why' behind the pose. For instance, in our Tripod Headstand breakdown, we don't just kick up; we learn to place the crown, engage the triceps, and find that point of stillness. If you are struggling with a pose, it is rarely a lack of strength; it is often a lack of understanding of where your weight should be distributed. Whether you are joining me for a specialized studio session at Rustomjee Eaze Zone Mall in Malad West or looking for private guidance, my goal is to help you build a practice that feels good, not just one that looks good. Remember, Yoga se sab Hoga—if you stay consistent and listen to your body, you will find your flow.
Mayura Pednekar
I believe yoga is a journey, not a destination. I am just here to hold the space for you to learn, fail, laugh, and eventually find that balance. Come find me in Malad or join a workshop, and let’s get on the mat.
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