--- title: "Advanced Asanas & Strength Training in Gurgaon" description: "Build advanced strength and mobility with a Level 2 Authorized teacher. Join structured Mysore-style classes in Gurgaon for deep, disciplined practice." canonical: https://mytribe.in/prathamaswal/yoga-instruction/advanced-asanas-strength-discipline last_updated: 2025-09-22 --- # Advanced Asanas & Strength Training Tribe Verified · Level 2 Authorized SYC Mysore Teacher By [Pratham Aswal](https://mytribe.in/prathamaswal) · Available online, at studio in DLF Phase 1, and across Delhi NCR · ₹400 per session (estimate) Part of [Yoga Instruction](https://mytribe.in/prathamaswal/yoga-instruction). [View full gallery](https://mytribe.in/prathamaswal/yoga-instruction/gallery) Real progress isn't about flexibility tricks. It’s about building the discipline, strength, and structural integrity required to hold these postures safely. ## Photos and videos - [Video: This is Salamba Sirsasana, the supported headstand, known as the king of asanas. This video shows the controlled entry and exit, highlighting the core strength and balance needed to practice this powerful inversion safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8a41ba4-9288-4ace-8b9c-66f36a7d863f) - [Video: Viparita Dandasana, or Inverted Staff Pose. This is a deep backbend that opens the entire front body, from the chest and shoulders to the hip flexors. It's an intense posture that builds a strong and flexible spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f3bbf3a-dff8-46d1-9150-f0d32e8c6c35) - [Video: Here I am walking my hands in during Urdhva Dhanurasana, or Upward Bow Pose. This action deepens the backbend, further opening the shoulders and thoracic spine. It's a clear demonstration of progressing within a posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/437edb9c-9c86-4b3b-ab96-78d6050e595f) - [Video: Kapotasana, or Pigeon Pose, is a very deep backbend from the Ashtanga Intermediate series. It requires significant openness in the shoulders, hip flexors, and the entire spine. This pose is a long term goal for many practitioners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54e2480b-15f2-49dc-b383-8f859176f55f) - [Video: The struggle in Marichyasana D is real for many. This deep twist and bind from the primary series challenges hip rotation and spinal flexibility. It's a reminder that even experienced practitioners work through difficult poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e603bd84-579b-4d1e-b6b2-80fc68b49a92) - [Video: Another look at Kapotasana. This video shows the full expression of the pose, where the hands grasp the feet. Achieving this requires patience, consistent practice, and a smart approach to opening the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1e55a7a-26e4-4843-9817-2c06ef928bec) - [Video: A view of Urdhva Dhanurasana, or Wheel Pose, in a beautiful studio. This pose is a powerful backbend that strengthens the entire back body and opens the chest, improving posture and energy levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6bf0bfd-4bee-4055-9fa4-bdf804240bdc) - [Video: Practicing Pincha Mayurasana in the gym. This forearm balance demonstrates that the principles of yoga, strength, and balance are universal and can be practiced anywhere. The focus is internal, regardless of the environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab6c9d47-9953-474c-8cbe-67a3006c36de) - [Video: Working on Kapotasana in a studio setting. Each attempt, each practice, brings you closer to understanding the posture. It's about the journey of opening the body and mind, not just reaching the final pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ea86813-91bb-49ee-a881-aefba2a39bf4) ## About Advanced Asanas: Strength & Discipline You don’t achieve advanced asanas through shortcuts. It is about understanding the mechanics of your own body, not just mimicking a shape. I use props like wall ropes and chairs in my studio to map out alignment, so you can safely progress into deep backbends or inversions. If you are ready to do the work and move past your current limitations, I can show you the path. Advanced yoga is a systematic process of strengthening your spine and building mental resilience. When we work on poses like Kapotasana or Pincha Mayurasana, we aren't just stretching; we are preparing the body to handle load and pressure. My teaching methodology, influenced by my training at SYC Mysore, relies on precise, hands-on adjustments and the strategic use of props. These aren't crutches; they are tools to help you understand your anatomy before you move into the full posture. Whether you are dealing with a stiff back or wanting to master your first headstand, the approach remains the same: strip away the ego, focus on the breath, and show up. We practice in small groups in DLF Phase 1, Gurgaon. This environment allows me to give you the specific correction you need to avoid injury and actually make gains. This is a space for practitioners who understand that fitness is not something you buy, but something you earn through consistent, daily effort. ## About Pratham Aswal I'm Pratham. My practice is built on Ashtanga roots from Mysore, but I strip away the fluff. Whether we are tackling backbends or building core stability for inversions, my focus is always on raw strength and honest effort. [See all of Pratham Aswal's services](https://mytribe.in/prathamaswal) ## More from Yoga Instruction by Pratham Aswal - [Featured](https://mytribe.in/prathamaswal/yoga-instruction/featured) - [Ashtanga Vinyasa: The Practice](https://mytribe.in/prathamaswal/yoga-instruction/ashtanga-vinyasa-the-practice) - [Props for Progress: Accessible & Deeper Practice](https://mytribe.in/prathamaswal/yoga-instruction/props-for-progress-accessible-deeper-practice) - [Personal & Group Training](https://mytribe.in/prathamaswal/yoga-instruction/personal-group-training) - [Mobility & Foundational Health](https://mytribe.in/prathamaswal/yoga-instruction/mobility-foundational-health) - [Philosophy & Motivation](https://mytribe.in/prathamaswal/yoga-instruction/philosophy-motivation) ## More services by Pratham Aswal - [Nutrition Coaching](https://mytribe.in/prathamaswal/nutrition-coaching) - [Strength & Conditioning](https://mytribe.in/prathamaswal/strength-conditioning) ## Similar work from other experts - [Mastering Advanced Asanas: Strength and Focus](https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning/mastering-advanced-asanas) by Jas Pal · Yoga for Weight Loss and Toning · Online sessions and in-studio at Rohini, Delhi - [Mastering Strength and Flexibility with Advanced Asanas](https://mytribe.in/ashish_yoga_fitness/yoga-classes/strength-flexibility-advanced-asanas) by Ashish Yoga Fitness · Yoga Classes · Online sessions available; Studios in AECS Layout, Varthur & Belathur - [Advanced Yoga Practice for Strength and Inversions](https://mytribe.in/agastyapoweryoga/comprehensive-yoga-instruction/advanced-practice-build-your-strength) by Agastya Yoga · Comprehensive Yoga Instruction · Studio at Sector 23, Gurugram; available across Delhi NCR - [Advanced Asana & Strength Building Classes](https://mytribe.in/yogacharyasaurabh/personal-group-yoga-classes/advanced-asana-strength-building) by Spiritual Yoga Ashram · Personal & Group Yoga Classes · Online classes, home visits across NCR & group sessions at Ashram in Sector 122, Noida - [Advanced Yoga for Strength & Flexibility](https://mytribe.in/yoga_trainer_nikita_bhambhani/yoga-instruction/strength-flexibility) by Nikita Bhambhani · Yoga Instruction · Online sessions & at your location across Mumbai - [Advanced Asana Training](https://mytribe.in/devenderyogis/yoga-teacher-training-course-yttc/advanced-asana-training) by Devender Bhardwaj · Yoga Teacher Training Course (YTTC) · Online training & at AumYogaShala studio in Gurugram ## Book To book Pratham Aswal, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hey%20Pratham%2C%20I%20saw%20your%20Advanced%20Asanas%20gallery.%20I'm%20interested%20in%20joining%20a%20session%20to%20work%20on%20my%20mobility%20and%20strength.%20Are%20there%20spots%20available%3F)