Advanced Vinyasa: Strength, Flexibility & Inversions
Available across Mumbai
I help you safely learn and practice advanced vinyasa poses like headstands, Pincha, and Crow with step-by-step drills for strength, flexibility, and balance, even if you’re not perfect or super flexible.
Pricing Guide
Monthly Advanced Vinyasa Series (12 Sessions)
Core Class Structure
- Sessions: 12 live online interactive sessions per month (3 days/week).
- Duration: 75 minutes per session including warm-up, dynamic flow, technical drills, and cool down.
- Style: Fast-paced Ashtanga Vinyasa focusing on biomechanics for inversions (Handstand, Pincha) and backbends.
Digital Support
- Recordings: Class recordings available for 48 hours post-session for missed classes or review.
- Feedback: Real-time verbal adjustments and form spotting during the live stream.
- Community: Access to the practitioner cohort for motivation and peer support.
Requirements
- Proficiency: Intermediate level required (comfortable with basic inversions and flow).
- Setup: Stable internet, camera device, and clear wall space for drills.
- Props: User must provide their own yoga mat, 2 blocks, and a strap.
Single Drop-in Class
Access & Scope
- Access: One-time entry to a scheduled live group class.
- Duration: 75 minutes of full participation in the scheduled flow (Strength, Flexibility, or Inversions).
Limitations
- No Recordings: Unlike the monthly plan, this does not include access to class recordings.
- Structure: Standalone experience without the progression of the full month syllabus.
1-on-1 Biomechanics Consultation
Session Details
- Format: Single 1-on-1 private video call (Zoom/Meet).
- Duration: 60 minutes of dedicated instruction.
- Customization: Tailored entirely to specific goals like unlocking a press or fixing back pain.
Technical Focus
- Form Audit: Detailed biomechanical analysis of posture to identify blind spots.
- Drill Prescription: Personalized drills and conditioning exercises to address strength gaps.
- Q&A: Direct opportunity to ask questions regarding anatomy or fear of falling.
About Advanced Vinyasa: Strength, Flexibility & Inversions
Why I Practice
My yoga journey is rooted in the idea of 'Aham Asmi' (I am). You don’t need to be perfect. You just need to show up as you are. For me, this practice is less about nailing a pose and more about being honest with where I’m at - even if that means some days I’m wobbly or tired.
Who This Is For
If you have a regular flow practice and want to go deeper - think arm balances, inversions, or moving into more challenging sequences - this is for you. I don’t expect you to be super bendy or strong already, just open to exploring.
What We’ll Do Together
- Break down tricky stuff like headstands, Pincha (forearm balance), and Crow, so you gain confidence with safe handstand progressions and know what to do when you fall. I’ll give you detailed alignment tips, and we’ll work a lot on drishti (gaze) to steady your focus.
- Flow through dynamic, creative vinyasas. Breath will lead, but you’ll feel your muscles too - lots of core strength for inversions and transitions.
- Open up with deep backbend flexibility drills, focusing on back, hips, and heart (sometimes with props - straps, walls, whatever helps).
- We’ll build strength everywhere, not just in the arms or shoulders, so you stay balanced and avoid injury.
What To Expect
You’ll wobble. You’ll probably fall. I still do. But that’s normal. I started all this in my 30s, and I’m still learning. If you keep showing up, things shift - inside and out.
Meet your Expert
Seema Prabhakar
335 connects in last 3 months
My Story
Hey, I’m Seema. Honestly, I didn’t start out flexible or zen. I was awkward, doubting, and mostly falling over. One random Insta scroll, saw a wild pose, got curious, and boom - landed on my mat. Five years later, still learning, still wobbling, but way stronger and a bit more chilled. Yoga’s wild like that. I teach online now, meeting folks from everywhere. It’s not about perfect poses, it’s about showing up, even when your heart’s kinda stubborn.
My Work
Online Ashtanga Vinyasa Classes - I guide you through flows, inversions, and arm balance progression, no matter your level.
Step-by-Step Yoga Drills - We break down every move, focusing on small details like breath and gaze for big results.
Beyond Flexibility - Backbends open more than your spine, arm balances build more than muscle. It’s all about emotional balance too.
Strength Training for Yogis - Ashtanga’s great but mixing in pulling exercises keeps your body balanced and injury-free.
All Are Welcome - Doesn’t matter if you’re stiff or strong, my classes are for progress, not perfection.