--- title: "Advanced Asana and Strength Building Classes in Pitampura" description: "Master advanced asanas and build real strength with expert-led training in Pitampura. Get safe, alignment-focused drills for handstands and Chaturanga." canonical: https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/advanced-asana-strength-building last_updated: 2025-09-21 --- # Advanced Asana and Strength Building Tribe Verified · Expert-led yoga studio in Pitampura, Delhi By [Rajat Dua](https://mytribe.in/rajatduayoga) · Online classes & In-person at studio in Pitampura, Delhi NCR · ₹1,200 per session (estimate) Part of [Yoga Classes for All Levels](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels). [View full gallery](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/gallery) Advanced yoga isn't about rushing into a handstand. It's about mastering the mechanics, alignment, and core stability required to get there safely. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5f88b43-2e22-41dd-a016-fc01ddd17d41) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b65ba0f4-ca18-4291-88fa-024b2699f3d3) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c6e8b8f-509f-4ab5-9684-be4d4bd6ec19) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b19729c3-a5fe-45d4-b65a-af08b56f5f06) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6bfe722-d11a-4c77-a353-ef44be336e3d) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74550854-bbc8-47a0-b1db-f758794f505b) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a246673-79cd-4b41-bdf9-093a4afab9cf) - [Video: To achieve a stable and strong handstand, you must practice holding the pose. I demonstrate two wall-supported variations: the L-shaped handstand and the straight-line handstand. Holding each for at least 30 seconds with full muscle engagement is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5f0f069-20b8-44f1-bc7d-01897883deef) - [Video: Here is a simple but effective handstand drill to build strength and control. By jumping up from a squatting position close to the wall, you learn to manage your weight and can practice lowering down slowly to build eccentric strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/903ad931-2ea6-4005-b1c2-464cb0882568) - [Video: This is an easy drill for handstand preparation using a chair. Placing your feet on the chair allows you to get into an inverted position and build shoulder strength without the fear of falling, making it a great starting point for beginners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6658e7dd-473f-468b-b2ef-4fc0fa6b2c18) - [Video: Yoga is not my only practice. Functional strength training, like this climbing drill on gymnastic rings, builds the raw power and mobility that complements my asana practice. It's a fun way to challenge the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd55fdeb-1853-43dc-88c3-dfa1a55803d1) - [Video: My morning workout often includes more than just yoga. Here I am doing pull-ups and bar dips in a park after meditation and a walk. A combination of practices keeps the body strong and the mind clear.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd5e10f4-bdb4-4ee5-8b60-33ce183b0a09) - [Video: Rope climbing is a fantastic full-body workout that tests your strength, grip, and determination. It's a challenging and exhilarating way to build functional fitness, engaging your core and upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4766734-2ded-4c55-8c58-7da7651deeea) ## About Advanced Asana & Strength Building 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. ## About 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. [See all of Rajat Dua's services](https://mytribe.in/rajatduayoga) ## More from Yoga Classes for All Levels by Rajat Dua - [Featured](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/featured) - [Student Journeys & Testimonials](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/student-journeys-testimonials) - [Foundation & Alignment: Perfecting Your Poses](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/foundation-alignment-perfecting-your-poses) - [Flexibility & Mobility](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/flexibility-mobility) - [Yoga for Everyday Pains & Posture](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/yoga-for-everyday-pains-posture) - [Pranayama & Breathwork: The Power of Breath](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/pranayama-breathwork-the-power-of-breath) - [The Philosophy of Yoga](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/the-philosophy-of-yoga) - [Additional Work](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/additional-work) ## More services by Rajat Dua - [Yoga Therapy for Pain Management](https://mytribe.in/rajatduayoga/yoga-therapy-for-pain-management) - [Breathwork & Meditation for Stress Relief](https://mytribe.in/rajatduayoga/breathwork-meditation-for-stress-relief) ## Similar work from other experts - [Advanced Inversions & Arm Balance Yoga in Paschim Vihar](https://mytribe.in/lakshaypoweryoga/yoga-meditation-workshops/advanced-asanas-inversions-arm-balances) by Lakshay Power Yoga · Yoga & Meditation Workshops · Online workshops and at studio in Paschim Vihar, New Delhi - [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 Yoga Asanas & Strength Training in Delhi](https://mytribe.in/yogathemiraculous/yoga-therapy/advanced-asanas-strength-training) by Sachin Singhal · Yoga Therapy · At studio in Vikaspuri, Delhi - [Advanced Asana Training: Strength, Balance & Flexibility](https://mytribe.in/vyas_yoga/regular-yoga-classes/advanced-asana-strength-balance-flexibility) by Vyas Yoga Center · Regular Yoga Classes · Available online and at centers in Rishikesh & Delhi - [Master Advanced Arm Balances & Inversions in Bengaluru](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/advanced-arm-balances-inversions) by Sanatan Yoga Studio · Yoga Classes & Personal Training · Online sessions and at studio in Arekere, Bengaluru - [Advanced Yoga Inversions & Arm Balance Practice](https://mytribe.in/sandhyaarya__/yoga-mobility-mindfulness/advanced-practice-inversions-arm-balances) by Sandhya · Yoga, Mobility & Mindfulness · At-home sessions across Gurugram; Group classes at 2 studios ## Book To book Rajat Dua, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Rajat%2C%20I%20saw%20your%20Advanced%20Asana%20and%20Strength%20Building%20cluster%20on%20mytribe.%20I%20am%20interested%20in%20joining%20your%20batch%20in%20Pitampura.%20Could%20you%20share%20the%20current%20schedule%3F)