Advanced Asana and Strength Building
Advanced yoga isn't about rushing into a handstand. It's about mastering the mechanics, alignment, and core stability required to get there safely.
This is my step-by-step tutorial for the handstand kick-up. The key is to go slow, observe every movement, and build control. I break down the process from palm placement to shifting your weight, helping you build the confidence to kick up to the wall.
To build confidence and strength for your handstand, try this wall drill. Sliding one leg at a time while keeping your shoulders, spine, and pelvis stable is an excellent way to train the necessary muscles and improve your body awareness for inversions.
Here are three essential drills to improve your handstand. I cover a powerful core-burning exercise, the hollow body hold for stability, and a wall drill for learning to tuck your tailbone. These exercises will help you progress towards a straight, vertical handstand.
Build strength in your arms, chest, and shoulders with these three levels of push-ups. I demonstrate wide-arm push-ups, pike push-ups, and elevated-leg pike push-ups. Mastering these will give you better control and stability in all arm balances.
If you find Chaturanga Dandasana difficult, start with this modification. Using an inclined surface like a table allows you to build the necessary pushing strength while maintaining proper alignment. Focus on keeping your elbows in and your core engaged.
This is another excellent way to build strength for Chaturanga. By practicing push-ups on your knees from a tabletop position, you can focus on the correct arm and shoulder engagement without the full body weight, preventing common mistakes like arching the spine.
This is a demonstration of pure core control. The ability to move slowly from Sarvangasana (Shoulder Stand) to a seated position without momentum requires immense abdominal strength. This is the kind of foundational power we build in my classes.
About this collection
Most people jump into advanced poses before their body is ready, which is exactly how injuries happen. My approach is different. We break down complex movements like Chaturanga or handstands into manageable drills. Whether you are using wall supports to find your balance or inclined surfaces to build pushing strength, we focus on the anatomy, not just the final pose. This ensures you progress steadily without straining your shoulders or spine.
Building Strength the Right Way
Many students come to me wanting to master inversions or improve their Chaturanga Dandasana quickly. My goal is to slow you down. If you struggle with Chaturanga, we don't just force it. We use inclined surfaces, like a table or bench, to build the necessary pushing strength while keeping your elbows in and core engaged. This is how we prevent the common mistake of arching the spine.
Inversions & Handstand Prep
For handstands, it is all about the 'kick up' and building control. I focus heavily on:
- Wall Drills: Moving from L-shaped handstands to straight-line holds to build shoulder stability.
- Core Engagement: Essential for keeping your pelvis in retroversion and avoiding the dreaded 'banana back'.
- Eccentric Strength: Using controlled lowering movements to teach your muscles how to handle your own body weight.
Why Alignment Matters
Dheere dheere (slowly, slowly) is the motto here. By focusing on alignment, we ensure that you are using the right muscles—like the serratus anterior—rather than relying on momentum or joint stability. My classes are structured to give you the building blocks for strength, whether you are in my Pitampura studio or joining a live online session. We are not just sweating; we are training the body to be capable, aware, and resilient. If you are willing to show up and do the drills, you will see the progress.
Rajat Dua
I'm Rajat. I believe advanced yoga isn't about being perfect; it's about building a foundation that supports your growth. I don't just show you how to do a pose, I show you how to build the strength to get there safely.
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