--- title: "Advanced Yoga Poses & Inversions in Bengaluru | Nikaya Yoga" description: "Master advanced yoga poses and inversions with guided support. Whether you're in Bengaluru or online, build strength with our mindful flow classes." canonical: https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/finding-your-edge-advanced-poses-inversions last_updated: 2025-09-12 --- # Advanced Yoga Poses & Inversion Classes Tribe Verified · Teaching mindful yoga in Bengaluru since 2015. By [Nikaya Yoga](https://mytribe.in/nikaya-yoga) · Online classes & In-person sessions in Bengaluru · ₹3,200 per month (estimate) Part of [Ongoing Yoga Classes (Online, In-Person & Private)](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private). [View full gallery](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/gallery) Ready to flip your perspective? These advanced flows and inversions are designed to build your strength and focus, helping you find your edge while keeping your practice safe and mindful. ## Photos and videos - ![This is Eka Pada Koundinyasana II, a challenging arm balance that combines a twist and a leg extension. It requires significant core and upper body strength, which we build progressively in our intense flow classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90c9d911-0ac9-40ed-872d-f0a05da20a85) - ![Bakasana, or Crow Pose, is often the first arm balance students learn. It teaches you to trust your hands and engage your core to find a moment of flight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbdfb4e7-542b-4335-870b-470c17196e39) - ![Playing with handstands against the wall is a fun and safe way to build the strength and confidence needed for inversions. Remember, falling is just part of the fun!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ba2c791-d8a6-462e-b324-277fe18ad9d4) - ![A handstand, or Adho Mukha Vrksasana, reflected in a studio mirror. Inversions challenge our perspective and require deep concentration, which helps to quiet the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48b7960b-1b7f-4595-ab72-ddac60fd95dc) - ![This artistic shot of a handstand variation against the wall plays with light and shadow. Inversions teach us to find stability and grace even when our world is turned upside down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/865023a7-cfd3-4aaa-b7da-2ab6b809d5a5) - ![This is a variation of Sirsasana, or Headstand. Inversions are a core part of our advanced practice, helping to build upper body strength, improve circulation, and calm the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d34d2cd-00a7-42ed-888e-b37c16c2b087) - ![Practicing inversions together brings a sense of play and shared accomplishment. Here, we explore a synchronized wide-legged variation of headstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d673267-3806-4990-9fd4-7bf126d4e7bd) - ![This forearm stand variation of a wide-legged forward bend is an intense inversion that deeply stretches the hamstrings. It's a pose that requires both strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7c4bfab-7984-433b-b797-8918ce87b042) - ![This standing balance pose, a variation of Garudasana or Eagle Pose, requires intense focus and stability. The concentration needed for such poses helps to shift the brain into a more tranquil state.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3fa0602c-66cf-4769-9ef9-59aec5bbfc91) - ![Svarga Dvijasana, or Bird of Paradise, is a beautiful and challenging standing pose that requires open hips and hamstrings. For me, my practice is a sacred space to find my balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7a31a25-c77f-4eff-9119-259941ce65f4) - ![Suryayantrasana, or Compass Pose, is a deep seated hip opener and side stretch. There's nothing better than a good morning stretch to prepare the body and mind for the day ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba68ab3f-5d5c-45b8-b133-6013857ff0fd) - ![Halasana, or Plow Pose, is a deep forward-bending inversion that stretches the entire spine and shoulders. This pose is part of our 'Slow and Strong' practice, designed to build fluidity and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09073759-2f58-457b-8d04-6c0e59526360) - ![Sometimes the most effective practice is a simple, mindful stretch. Using what's available, like this mirror bar, helps release tension and reminds us to be gentle with our bodies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2fd3d2f-7317-4190-a58d-ac76767b22e8) - ![This close-up shows the arm position for Garudasana, or Eagle Pose. This simple wrap provides an intense stretch for the shoulders and upper back, an area where many of us hold tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5c21a31-0a91-4773-b004-7ebc8a4d0f35) - [Video: Balance poses require us to stay completely present and focused. This video shows a flow through several standing balances, demonstrating how we use our gaze, or drishti, to maintain equanimity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c344581-61c4-4e9e-9d8f-c24bd6a6cd21) - [Video: A free flow is a playful, raw, and personal expression of movement. It's a chance to connect with your body and breath without rules, simply moving in a way that feels good.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e1d480e-d3ba-4a2a-a540-dbff233a8653) ## About Finding Your Edge: Advanced Poses & Inversions My advanced classes are not about perfecting a shape instantly. They are about progressive building. Whether we are working on Bakasana (Crow Pose) or Sirsasana (Headstand), we use wall support, props, and live posture corrections to ensure you find your balance and stability safely before taking flight. Advanced yoga is often misunderstood as a display of flexibility. In reality, moving into advanced asanas and inversions is about quietening the mind and trusting your body's ability to hold space. ### Building Towards Inversions We don't just jump into handstands or deep arm balances. In our 'Intense & Resolute' batches, we break down the mechanics. We start with wrist and shoulder preparation, engage the core using specific breathing patterns, and only then progress to balancing. Whether you are practicing online or in our Bengaluru studio, the emphasis remains the same: steady breath and focused gaze, or drishti. ### Safety in Practice - **Support:** We frequently use wall support for handstands to build confidence and strength without the fear of falling. - **Props:** Blocks and straps are not 'cheats.' They are essential tools that help you explore the alignment of poses like Bird of Paradise or Compass Pose while protecting your joints. - **Feedback:** In our small group studio sessions, I provide tactile adjustments. In online live classes, I watch the grid to offer verbal cues, ensuring your alignment is correct even when you are practicing at home. ### Why Practice Advanced Asanas? Beyond the physical challenge, these poses shift your perspective. Holding a balance pose requires such intense concentration that your brain has no space for daily worries. It is a meditative state achieved through movement. My goal is to guide you through these challenges so you leave the mat feeling capable, not just sweaty. ## About Nikaya Yoga I'm Namrata. I believe advanced yoga isn't about being perfect, it's about finding your edge with kindness. In these sessions, we use our mat as a lab to safely test our limits, whether you’re joining me online or in our Bengaluru studio. [See all of Nikaya Yoga's services](https://mytribe.in/nikaya-yoga) ## More from Ongoing Yoga Classes (Online, In-Person & Private) by Nikaya Yoga - [Featured](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/featured) - [Our Class Offerings](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/our-class-offerings) - [Begin Your Journey: Foundational Poses](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/begin-your-journey-foundational-poses) - [Accessible Yoga: Using Props & Chairs](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/accessible-yoga-using-props-chairs) - [Our Community's Journey: Client Stories](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/our-community-s-journey-client-stories) - [Additional Moments](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/additional-moments) ## More services by Nikaya Yoga - [Yoga & Wellness Retreats](https://mytribe.in/nikaya-yoga/yoga-wellness-retreats) - [Specialized Yoga Workshops](https://mytribe.in/nikaya-yoga/specialized-yoga-workshops) ## Similar work from other experts - [Advanced Asana: Building Strength and Inversions](https://mytribe.in/yogawithamynair/group-yoga-classes/advanced-asana-strength-inversions) by Amrita Nair · Group Yoga Classes · Studio classes in HSR Layout, Bengaluru - [Advanced Yoga Practice & Inversions in Bengaluru](https://mytribe.in/arpitha_santhosh/specialized-yoga-programs/advanced-yoga-practice) by Arpitha Santhosh · Specialized Yoga Programs · Sessions at your location in Bengaluru - [Advanced Asana & Dynamic Yoga Flows](https://mytribe.in/n331amkri/holistic-yoga-classes-online-in-person/advanced-asana-dynamic-flows) by Neelam Kumari · Holistic Yoga Classes (Online & In-Person) · Classes available Online and in Bengaluru & Mumbai - [Advanced Asana Practice and Inversion Training](https://mytribe.in/_blissyog/yoga-classes/advanced-asana-practice) by Vineet Upadhyay · Yoga Classes · Online classes available; Studio in Mayur Vihar Phase III & travels across Delhi NCR - [Advanced Asana Practice in Bengaluru](https://mytribe.in/dayananthan_k/yoga-instruction/advanced-asana-practice) by Daya Nanthan · Yoga Instruction · Studio sessions in Horamavu; Travels to client locations across Bengaluru - [Advanced Yoga Practice: Arm Balances & Inversions in Bengaluru](https://mytribe.in/deepanshi.yogabyshi/yoga-fitness-instruction/advanced-practice-arm-balances-inversions) by YogaByShi · Yoga & Fitness Instruction · Online sessions; Based in Bengaluru ## Book To book Nikaya Yoga, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Namrata%2C%20I'm%20interested%20in%20your%20advanced%20yoga%20and%20inversion%20classes.%20Could%20you%20share%20the%20schedule%3F) You can also send your own message based on what your user needs. 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