--- title: "Advanced Vinyasa: Master Yoga Inversions & Build Strength - mytribe" description: "Take your practice to the next level with our Advanced Vinyasa online yoga class. Master challenging yoga inversions and arm balance poses through a dynamic yoga flow designed to build strength and flexibility. Join Seema to unlock your potential. Book now!" canonical: https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions last_updated: 2025-09-06 --- # Advanced Vinyasa: Strength, Flexibility & Inversions in Bengaluru By [Seema Prabhakar](https://mytribe.in/seema_prab) · 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. ## Locations Online & In-person sessions in Bengaluru & Mumbai ### Visit at - Sessions hosted in Bengaluru (Bengaluru, Bengaluru, Karnataka, India) - Sessions hosted in Mumbai (Mumbai Metropolitan Area, Mumbai Metropolitan Area, Maharashtra) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Single Drop-in Class A single 75-minute live group session to experience the flow intensity, excludes recording access. Typically ₹500-750 per class (estimate) #### 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 Private 60-minute video call to troubleshoot specific asana alignment and receive personalized drill prescriptions. Typically ₹1,200-1,800 per session (estimate) #### 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. ### Monthly Advanced Vinyasa Series (12 Sessions) 12 live interactive sessions of 75 minutes each focusing on inversion biomechanics, includes 48-hour recording access. Typically ₹3,500-4,800 per month (estimate) #### 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. ## 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. ## Highlights Browse through Seema Prabhakar's best work. ### [Featured](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/featured) - ![This is what my practice is about: finding that point of balance between strength and surrender. It's not about achieving a perfect shape, but about the focus and calm I cultivate to get there. This is the journey we will embark on together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c825301e-70e2-453d-bcdb-dcaf97aafc7d) - [Video: I love exploring the connections between poses. This transition from a One-Legged Crow to a Tripod Headstand is a great example of how we can build a dynamic flow by linking strength, balance, and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d602615-ab29-4205-9c06-4f9a7b6cebd3) - ![Backbends are a practice of opening up, not just physically but emotionally. Here, surrounded by water, I felt a deep sense of release and connection. We'll work on opening your heart and spine with safety and awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ced2506-d3a5-4094-b978-f3b81cc07c8d) - [Video: People often ask how long it takes to master advanced poses. My answer is always the same: the mat has no stopwatch. The real practice is in your consistency and willingness to show up for yourself, day after day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f217df4-d838-42e3-a0e6-e16da2bfdbea) - [Video: Arm balances like Eka Pada Koundinyasana require more than just muscle. We'll break down the technique, focusing on core engagement and alignment, so you can find your own sense of lightness and lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81ab89ad-7f68-4d3c-a667-393fa19d59e0) - ![My journey is a testament to practice. The image on the left was 2020, feeling tight and unsure. The image on the right is today, feeling more open and strong. Progress is not linear, but it is always possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/290a58d0-544f-4000-8a8b-7f3a3cd9f75c) - [Video: Building up to a solid Pincha Mayurasana (Forearm Stand) starts with the fundamentals. Drills like this plank-to-dolphin are what build the necessary shoulder and core strength, preparing your body for the full inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e23bffa-f1a9-4787-a3dc-1022f0e2cfdb) - [Video: Sometimes plans fall apart to guide you to where you truly need to be. My yoga practice has taught me to trust the process, both on and off the mat. This flow is a reminder to embrace the journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49562d2f-c234-48da-949b-0a2e9d33a70f) ### [My Yoga Philosophy & Journey](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/my-yoga-philosophy-journey) - [Video: I started my yoga journey in my 30s, and it has been a path of constant learning and growth. It's never too late to begin something new. Growth has no age limit, and every day is a chance to start fresh.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46c078d5-44c5-4e49-a887-bba28370a4fc) - ![This comparison shows four years of consistent practice. It wasn't about forcing a deeper pose, but about patiently showing up, breathing, and allowing my body to open over time. Your journey will be your own, and it will be beautiful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10a113f3-6fe9-4bb2-81d8-a8bb9d566258) - [Video: I can hold advanced poses, but the real work for me is internal. This practice has taught me that physical strength and inner peace are connected, but they are separate journeys. I share this to remind you that we are all a work in progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cca0912-6d28-4c9b-9f0f-ac6600be7d72) - [Video: This is how my arm balance practice started in 2020, full of wobbles and uncertainty. Today, it's stronger, but the journey is what matters. It's never too late to start your own.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62fd254c-0bb9-4324-8115-a8fda0690ba5) - [Video: This is a clip from 2020, showing how my Pincha practice began. If you're thinking about starting, let this be your sign. Consistency is the key that unlocks progress you might not even imagine yet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/134d5d51-45e8-4131-9399-8c42f287da9a) - [Video: Looking back at how it all started, I remember wanting so badly to master inversions. Instagram was my window into this world, and it led me on a beautiful journey of self-discovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cb26b2a-fb38-40ad-8709-55ac43cdc2a6) - [Video: The pose is just 1% of the practice. The other 99% is the daily drills, the warmups, the moments of falling and getting back up. It's the consistency behind the scenes that creates the results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a89cb01-6438-4f07-8f40-a7b45bd07703) - [Video: Consistency is the most powerful force. It's about the small wins you collect every single day. That's how you build a body, a business, and a practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c41a2484-177d-491a-ad16-c0458f0ed417) - [Video: People often think yoga is just stretching, but it's so much more. It's a demanding practice of strength, balance, and mental focus. It challenges you to be present with effort and ease.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e4bfccb-214f-4d26-87aa-25190df8c157) - [Video: After four years of teaching, I've learned that I can't be everyone's favorite teacher, and that's okay. My job is to be authentic and teach from the heart, trusting that the right students will connect with my message.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57db7f53-e2ae-4bd7-b7b9-ae949b0937bd) - [Video: A reminder for all yoga teachers: your worth isn't measured by fancy poses or your body shape. It's measured by your ability to connect, inspire, and hold space for your students' growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88485b64-6ba4-47cb-9211-9beed934f120) - [Video: To my fellow yoga teachers: did you do your own practice today? It's easy to get lost in teaching others, but our own practice is the well from which we draw. You are your first student.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29069b3f-cdf7-4546-8a8e-64d8ce9fb594) - [Video: Thinking of becoming a full-time yoga teacher? It's a role that involves being a business owner, content creator, and community builder. It takes time and consistency, but it is a deeply fulfilling path.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/248b7c7a-9f95-49eb-87dd-713478215d18) - [Video: I practice asana and pranayama, but that doesn't mean I don't have health issues or emotional breakdowns. Yoga is a powerful tool for well-being, but it's important to approach it holistically and seek medical advice when needed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b56e5b6f-c70a-4fb0-bd73-60f51b7c9dfa) - [Video: If you're new to asana practice, remember to build a strong foundation, be consistent, and don't rush the process. Your journey is unique, so avoid comparing yourself to others and focus on connecting with your body and breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31488d79-8a6b-4d49-b9b2-52c89fa8a386) - [Video: Many of us think that just repeating a pose will lead to mastery. However, without the right drills and technique, it can lead to frustration. Drills help target specific muscles and build awareness to prepare the body safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daa85244-f672-48e6-8f61-c6b84fb30a82) - [Video: I often get asked if strength training is necessary for Ashtanga practitioners. While Ashtanga builds incredible push-dominant strength, adding pulling movements from strength training can create balance, prevent injury, and support your progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f681f9c5-ab24-42a0-bb86-e4a38342b675) - [Video: Asana is just one of the eight limbs of yoga. While the physical poses teach us discipline, their true purpose is to help us find stillness and a quiet mind. Let that presence be the real goal of your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa1378c4-38dd-4511-814a-de4a4897f6b8) - [Video: If you don't know what to pursue in life right now, pursue yourself. Focus on becoming the healthiest, happiest, and most present version of yourself. The right path will reveal itself in time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a77625b-f7e4-436f-93a4-dfce6fbdf8d8) - [Video: It's been four years of dedicated asana practice, and while I can do many advanced poses, I am still a work in progress. I have flaws, and I'm learning to work on them. Being a yoga teacher doesn't mean being perfect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50cdbcd2-13dd-4e61-b0f3-5bde6eda7992) - [Video: Don't stop if it feels right to you. When you start, some may call you crazy. When you keep going, they will call you inspiring. Keep working on what matters to you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55d9a239-5ebf-4cb5-a9dd-c066af397bcb) - [Video: Even after years of practice, casual words can still hurt me and make me overthink. Yoga isn't about being perfect; it's about noticing these patterns and gently working through them, both on and off the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd9c16b0-e22b-4cc1-bf75-5a17effc9822) - [Video: I have built physical strength on the mat, but I've learned that cultivating inner strength takes deeper, more consistent work. The journey inward is the most important one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3221d0d3-b185-48f8-b7ec-1df78af5e8da) - [Video: I have learned patience on the mat, but I still get restless in my daily life. The practice is a mirror, showing me where I still have room to grow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/967aed61-449d-497d-8e06-28fe1eb4a6be) - [Video: My spine opens easily in backbends, but my heart sometimes resists. This is the duality of practice: physical openness can reveal emotional blocks we need to breathe through.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fc58aef-2dc0-4a78-b098-f6056f5e42f9) - [Video: I can balance on my hands, but balancing my emotions is an ongoing practice. The stability I find in asana is a tool I use to navigate the ups and downs of life. slight_smile](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87a1e4b0-89c6-4b0b-a73c-a8f194f9f72e) - [Video: This is a look at my own journey. It wasn't perfect or easy, and every fall taught me something new. If I can do it, so can you. The most important step is just to begin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62901677-2077-4b32-b828-37d1bd8ed3e7) - [Video: A random scroll on Instagram showed me this pose, and it changed everything. It led me to my mat, to a new practice, and eventually to teaching. I'm grateful for the path it opened up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4685d916-1010-4137-acdd-d3bfee5ee448) - [Video: "Aham asmi" means "I am." It's a reminder that my worth is not in what I achieve or how I look, but simply in my being. Even when my practice is shaky, showing up is enough.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2b7a774-bc4d-48a3-97b6-25044ab9ae48) - ![From 2020 to now, the journey has been one of patience. This before and after of my Kapotasana shows what consistent, mindful practice can do. Start your journey today.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25e18d9f-4bf2-469d-8d09-54f4c287a68a) - ![Then and now. The difference between these two photos is years of showing up, even when I didn't feel like it. Your progress is built on small, consistent efforts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18b557bf-c292-4da1-bb2d-d0771c990a6b) - ![This is how my Pincha practice started. It was messy and full of falls. Now, it's more stable, but the lesson remains: start where you are and trust the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/375af554-6fd7-4b79-ad9a-7b979bd7c524) - ![From struggling to hold Firefly pose to finding a bit more lift and length. Every practice, no matter how small, adds up over time. Be patient with your journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8c01203-9a1f-4efe-99dd-9772c10f02ce) - [Video: Keeping it real. 99% of the time, my handstand is a wobbly, messy attempt. But that 1% of the time when it clicks makes all the effort worth it. It's about progress, not perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62aab28b-80d0-43ab-91df-8fd84c320e8a) - [Video: Behind every smooth transition is a story of wobbles, falls, and a lot of heart. This is where the real work happens, in the moments that aren't picture-perfect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ff197af-347b-4d1b-bdcd-a56da05509fa) - [Video: Just remember that in a few years, it won't matter how long it took you to get the pose. You'll just be glad you did it. Stay focused on your own path.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f74b8eef-2113-4ed8-80d2-2cc1e89edd30) - [Video: I am so grateful that yoga came into my life. It's a continuous journey of learning, growing, and believing. This is a moment from a workshop, sharing the practice with others.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61dbb0f7-256b-494c-8943-53f85b4f5d84) - [Video: Don't waste your energy convincing people of your dreams. Use that energy to realize them. When you are close to your destination, people will believe in you without you saying a word.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b149ad05-eb7c-486a-b121-f9f28449d142) - [Video: Asana is the doorway for many of us into the world of yoga. But once we step through, we realize it's about so much more than bending and twisting. It's a journey of self-discovery in motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37d6ca9c-c941-4e99-9d35-3c0ac96ab859) - [Video: When you are connected to something with feeling and emotion, magic is bound to happen. Life is so good with a little magic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8253af7-7639-42ce-aa16-7496a03eed05) - [Video: I'm missing my personal practice space while I'm away for teacher training. Being out of my comfort zone is testing my limits and giving me a wider perspective on what yoga truly is.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c628461f-967f-47aa-8393-638e91524b4d) ### [Inversions: Finding Balance Upside Down](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/inversions-finding-balance-upside-down) - ![This is what my practice is about: finding that point of balance between strength and surrender. It's not about achieving a perfect shape, but about the focus and calm I cultivate to get there. This is the journey we will embark on together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c825301e-70e2-453d-bcdb-dcaf97aafc7d) - [Video: I love exploring the connections between poses. This transition from a One-Legged Crow to a Tripod Headstand is a great example of how we can build a dynamic flow by linking strength, balance, and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d602615-ab29-4205-9c06-4f9a7b6cebd3) - [Video: Building up to a solid Pincha Mayurasana (Forearm Stand) starts with the fundamentals. Drills like this plank-to-dolphin are what build the necessary shoulder and core strength, preparing your body for the full inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e23bffa-f1a9-4787-a3dc-1022f0e2cfdb) - [Video: Sometimes plans fall apart to guide you to where you truly need to be. My yoga practice has taught me to trust the process, both on and off the mat. This flow is a reminder to embrace the journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49562d2f-c234-48da-949b-0a2e9d33a70f) - [Video: Playing with creative and fun ways to enter a headstand, like this transition from Eka Pada Bakasana. Building variety in your practice keeps it interesting and challenging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74b66bf1-4cf5-41a4-8d48-74a83ece4764) - [Video: Here's another fun entry into headstand, this time from a baby crow pose. This transition requires core control and a steady gaze.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/053d71b9-c91a-4df6-88b4-5ab121c0bc14) - [Video: This transition from Laghu Vajrasana to headstand, set against the ocean, combines a deep backbend with an inversion. It's a powerful sequence that requires both flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca641e1a-aaeb-43c9-956d-66d54b01cc7b) - [Video: Moving from a wide-legged forward fold, Prasarita Padottanasana, into a headstand is a great way to practice control and use your core to lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c473ef2-cd8c-4b36-ba47-732a0137e9bd) - [Video: Exploring a transition from Pigeon Pose into a headstand. This sequence opens the hips before moving into the inversion, creating a unique and challenging flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12e7d886-7182-4e3a-99e1-0f5183f6a832) - [Video: Have you tried these creative ways to enter a headstand? This video compiles several fun entries to inspire your practice and build confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0eb35427-21bc-470e-b398-153ce0dd8913) - [Video: Mastering the one-legged dolphin pose is a key step toward Pincha. It teaches you to stack your hips over your shoulders and builds foundational strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ebbb182-e34f-47f8-8b70-858feac8752a) - [Video: Here is a Pincha Mayurasana preparation using blocks. Props are fantastic tools for understanding alignment and building strength safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4faa305-26a0-4f1c-8721-7a5c030eeee6) - [Video: Practice Dolphin pose. It is the absolute foundation for your Pincha, building strength in the shoulders, back, and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f82b88c2-d9cf-409d-a964-4bad714cfded) - [Video: Shoulder flossing and puppy pose variations are essential for increasing your range of motion. Open shoulders are crucial for a safe and stable forearm stand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46c9a6e2-d6e0-412d-879d-1e890e397f31) - [Video: Dolphin push-ups are a fantastic drill to strengthen the shoulders, arms, and core specifically for Pincha Mayurasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/215ac143-09ca-4784-85e7-22ef5ab3dbb4) - [Video: This transition from Crow pose to Chinstand is an advanced arm balance flow that combines upper body strength with a deep backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1737ea8e-cb0c-4962-af0f-5d9a7dc1fca6) - [Video: A dynamic flow moving from Crow pose into a tripod headstand and then lowering down into Chaturanga Dandasana. This sequence builds control and stamina.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4ac248f-1f34-4fc2-a2e4-a210634b1e0b) - [Video: A simple but effective transition from Downward Dog to One-Legged Crow. This movement builds core strength and control for arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ade83911-d389-4f45-8dc3-75658270a39c) - [Video: Here is a clear demonstration of the transition from Crow Pose to Tripod Headstand. This is a classic vinyasa transition that we can break down in class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a77fcdb7-48ac-4cdc-a67b-0a4924469059) - [Video: Moving from a wide-legged forward fold (Prasarita Padottanasana) into a tripod headstand. This requires hamstring flexibility and core strength to lift the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acb1a02d-b45a-4bbc-9ba4-05c4f3e09fe1) - [Video: This video shows a creative transition from Side Crow to Fallen Angel pose. It's a playful way to explore twisting arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/398cdae7-2baa-4579-bce3-caddeccaf3e6) - [Video: A demonstration of the controlled descent from Tripod Headstand to Chaturanga Dandasana. This builds immense core and shoulder strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc3492e7-a2ff-4e47-b8bf-efc948d3e694) - [Video: Working on the backward roll, or Chakrasana, to land in Chaturanga. This is a classic Ashtanga transition that requires core control and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c38d2ff6-a8f9-4df3-b187-62502004a96d) - [Video: A challenging transition from Crow Pose to Chinstand. This demonstrates the seamless flow between an arm balance and an inversion backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f571043-7c4d-44e5-98f0-d1bb971ecf40) - [Video: This is one of my favorite transitions: Pincha to Boat Pose, then a rollback to Chaturanga. It's a full-body sequence that tests strength, balance, and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/425c6d67-bb59-4ee8-a76c-ac7d92010d1e) - [Video: A core-focused transition moving from Boat pose, through a rollback, into Tripod Headstand, and finishing in Crow. This sequence links several advanced poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/556f19c7-a456-4a71-98b5-8da2b23941cf) - [Video: A demonstration of a "flying chinstand" transition. This dynamic movement requires a lot of power and control to create the floating effect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b670858f-da06-4ca1-b6b5-f18739c80049) - [Video: A favorite transition: tuck jump to handstand, landing in an L-sit. This sequence is a great way to build explosive strength and control for inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21d55939-9201-4a76-9571-e25e3f65d1c0) - [Video: Another variation of a tuck jump handstand. Practicing these hops is key to building the strength and confidence to float up into a handstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8fc5873-afac-49aa-9f2a-8abf85374c37) - [Video: This video shows a tuck jump to handstand, followed by a controlled descent through Chaturanga. This is a staple of advanced vinyasa practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0eb3117c-a837-4d71-ba0b-92d1ae68e346) - [Video: A powerful transition from a tuck jump handstand into a controlled L-sit. This drill is excellent for building core and arm strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba618a57-d981-4f7e-b430-e604e8dce198) - [Video: My all-time favorite transition: the floating chinstand. This movement feels like flying and is the result of years of consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/220a8f41-55f6-4123-85de-6a101554d157) - [Video: Would you like to try this wall Pincha challenge? Using the wall is a great way to build strength, balance, and confidence in your forearm stand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b04203ee-5605-4656-a7a1-94f08abbcd49) - [Video: A fun challenge: push-ups to headstand. This sequence tests your upper body strength and core control in a playful way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec9c94af-c66c-4e62-9c81-95ddc30271d9) - [Video: Working on my Mexican Pincha. This variation requires a deep backbend and open shoulders, and it's a beautiful expression of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4985b4d-0ec2-4689-be41-6e02b0dca9d9) - [Video: The Mexican Pincha demands incredible strength and flexibility. Here, I'm using the wall to safely explore the backbend and find the correct alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e116c7c-7927-4d56-a489-1644a3007533) - [Video: A transition from headstand to Pincha. This requires a subtle shift in weight and a great deal of shoulder and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6027854-937b-44de-8177-c9c1404b97cb) - [Video: This transition from headstand to Mayurasana (Peacock Pose) is a powerful demonstration of strength and balance. The journey is all about repetition and patience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd0b1850-a1dc-411d-8a81-b0bb00af62df) - [Video: Working on the headstand to forearm balance transition with wall support. The wall provides a safe space to practice this challenging shift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fb8b596-e681-4ca0-8b1a-776b7d3f3022) - [Video: Have you tried Baddha Hasta Sirsasana B? This bound-hand headstand variation challenges your balance and shoulder stability in a new way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61ae0daf-954d-48bb-b40d-226cb356c364) - [Video: It's not about perfection, it's about progress and persistence. This chinstand variation is a reminder that every attempt makes us stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/971ae440-ec5a-4ca0-a494-333cb0e8de2a) - [Video: For beginners working on chinstand, using a block and wall for support is a fantastic way to build confidence and understand the mechanics of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e34adf5-1935-4a8a-990b-9553e23fdb7e) - [Video: Inversions are my favorite part of the practice. Flipping upside down shifts your perspective, builds strength, and demands complete presence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e5e56a1-09b5-402f-b7bf-db5c65d3c5b5) - [Video: If you're struggling to balance in Pincha, start with wall support. The wall is a great teacher, helping you find your alignment without the fear of falling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f550cc47-5928-4f53-987c-335f2fa30f55) - [Video: A Sunday transition flow: Prasarita Padottanasana to Tripod Headstand to Funky Crow. A playful sequence to challenge your balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4152cbdc-f62d-41ba-8bbc-1c384c0563ea) - [Video: A fun transition from Boat Pose (Navasana) through a rollback into Headstand. This sequence is great for building core awareness and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98375ed8-cbf5-447b-a91b-22a1f04ad5a3) - [Video: I was attempting a Crow to Mayurasana transition, but it turned into something else. This is the beauty of practice: progress, not perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a017b28-21e9-4100-8784-0bbecfdcf5a8) - [Video: A victory smile after nailing this headstand to baby crow transition on the second try. Sometimes, things just click!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/384abfe7-75c8-4514-b099-c454f9936f75) - [Video: A challenging transition from Tripod Headstand to Chinstand. This requires a controlled shift of weight and significant upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5d1caaa-0876-434d-a042-acd2557fd809) - [Video: As the year closes, remember the best is yet to come. A short flow from baby crow to headstand to inspire you to stay strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f063209-c5c9-4929-ade8-36534f456076) - [Video: Here's a headstand entry from Baby Crow. It's a controlled way to lift into the inversion, building core and arm strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fa2b382-febb-41cd-9f63-621382061518) - [Video: Your body hears everything your mind says. Be kind to yourself. Here is a fun transition from a rollback into a headstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfe6f1c7-575f-4566-ba5f-ace5c20f7496) - [Video: The kind of cheers anyone would love for a handstand. A playful moment capturing the joy of practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0c64c8f-eee2-49d9-ad0c-a912fc779f68) - [Video: This is my handstand 99% of the time: wobbly and uncertain. But it's the consistent effort that matters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/593b96be-0c29-418d-9829-04160595aac0) - [Video: This transition from Galavasana to EPK 2 wasn't easy and took a long time to get. It's a testament to patient, consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53cc0919-87d6-4146-a922-ab1ecb446131) - [Video: Working on my hollow back Pincha. Using the wall helps to deepen the backbend and open the shoulders safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c3f198a-c4c1-44da-a20c-50d48697efbf) - [Video: Two quick tips for a strong Pincha: keep your alignment stacked, and fix your drishti (gaze) to help with balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/141d694e-2db9-47bc-9a18-d02049afd069) - [Video: An easy-peasy transition from Tripod Headstand to Utthita Hasta Padangusthasana. A fun way to exit an inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8327fe7-563b-4ec0-a8d3-9006d4929743) - [Video: A simple headstand flow, exploring different leg variations in Mukta Hasta Sirsasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/073dcc67-5434-4e69-99e9-9ed278175e3e) - [Video: How to fall safely from a forearm balance. Learning to fall is just as important as learning to balance. It removes fear and allows you to practice with more freedom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a22c0fe6-5045-4f1d-af2c-5f7625a09e9c) - [Video: I tried this Crow to Chinstand transition for the first time. It's still a work in progress, but every attempt is a learning experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13297a7a-a037-4eb0-8baf-2fc1e0771a3c) - [Video: A transition challenge: Boat pose to rollback to downward dog, then tripod headstand to crow. A long, challenging sequence to test your stamina.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8df9025-4c36-4adc-a2db-bc11520e5b65) - [Video: The journey to handstand mastery continues. This is a clip of me practicing tuck jumps, a key drill for building strength and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0734ffb-c4a1-48b7-af46-25c58ccfb5ad) - [Video: A simple Sirsasana (headstand) flow. Sometimes the practice is not about complex transitions but about finding stillness upside down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f446bea3-158c-4b2b-96d3-000a6bbca76d) - [Video: I will keep doing this forearm flip-over challenge as many times as it trends. It's a fun way to work on shoulder mobility and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ab389ca-b3da-415a-9e9c-f397f122902f) - [Video: Self-care is not selfish, it's essential. Taking time for your practice, like this funky pincha, gives you the energy and balance to handle life's challenges.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85d25350-c401-4055-a058-7220a329fdb8) - [Video: Getting more creative with this handstand variation against the wall, transitioning to a standing balance pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75ee3edf-c148-401f-a653-566d44bc2955) - [Video: A push-up to Pincha transition. This is a powerful drill for building the strength required for advanced inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56681544-fcf7-4914-808e-3cfec002b055) - [Video: If you need to rest, rest. If you need to move, move. Here's an entry into Chinstand for beginners to try.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a609ac8-81fc-4fe5-bc36-c2c7a4b8e5c8) - [Video: A wall challenge: transitioning from a wall-supported wheel pose into a handstand. A fun way to play with inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f93fbdb-6eff-4aaa-b65b-fb994cb8ae6e) - [Video: Just some Pincha love. Exploring different shapes and variations in forearm balance is a great way to keep the practice playful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8aa0ff69-a787-4c41-b0ab-ac5c9e56f6b2) - [Video: A transition from Tripod Headstand to Pincha. This is a very challenging shift that requires immense control and shoulder stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e483bb6a-87b8-461c-9758-534de3ad2b21) - [Video: Have you tried entering Chinstand this way? It's an easier way for beginners to get into the pose and feel the shape.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acf1b242-5a52-449f-a204-cdc1e49d2ba8) - [Video: A partner yoga pose creating a beautiful shape with a Pincha variation. Yoga can be a wonderful way to connect with others.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23cc8e13-94d2-429d-b019-766a75a6d4d6) - [Video: One of those days when you feel low, and you get high during practice. A funky pincha flow to lift the spirits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/888b73e4-1461-4b89-9272-c9a10a03b7d4) - [Video: A wall crow challenge. Using the wall is a great way to build strength and get comfortable with the feeling of crow pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad9413e3-d6f4-4d52-b6cd-e326f1b4ed3a) - [Video: A simple and accessible entry into Chinstand from a three-legged dog variation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/017d78b7-119a-4d04-b661-a274727feb08) - [Video: A flow from Pigeon Pose to Tripod Headstand and then lowering into Chaturanga. A nice sequence to open the hips and challenge your strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0693df6d-3493-4e81-84cd-cf6fdba81dd4) - [Video: Keeping it real. Some days are shaky, like this one-legged crow, while other days feel effortless. It's all part of the journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4010d740-7100-4b48-8abc-61f78fe1b05a) - [Video: This is how we wrapped up our Pincha workshop, with a fun group headstand against the wall. The power of community is amazing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae653626-ee08-495f-b353-a34b90cdd4e9) - [Video: A full vinyasa sequence: Pincha to Navasana, then rollback to Chaturanga. A great challenge for core and upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d74e16c9-2e3c-41d9-9e81-d13f5f1de5f5) - [Video: My Karandavasana (duck pose) progress. This is an advanced pose from the Ashtanga intermediate series that requires deep hip opening and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6988479-55cd-48dd-b39e-f130fbce7ec9) - [Video: A simple inversion flow: Tripod Headstand to Mayurasana (Peacock Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/261614cf-c97a-4869-8fe3-751de5a75828) - [Video: For those starting their forearm balance journey, here are some beginner tips and drills using the wall to build strength and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97df4669-9ecc-40ed-9bdc-d3484977bc2a) - [Video: A challenging transition from one-legged crow to tripod headstand. This requires a lot of control and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4acbfcb7-9424-4ee7-92f1-76875d3cfd80) - [Video: Practicing Padma Bakasana (Lotus in Crow Pose). This variation adds a deep hip opener to the arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4546775e-6c3f-4da2-a9b5-4f789cd8599e) - ![Happy Monday! Just playing with different shapes in Pincha Mayurasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfeabfb1-52ca-4e80-83b9-4bfe97f30c71) - [Video: One of my favorite transitions: tuck jump handstand to crow pose. This was recorded a while ago, but it's a great drill for building control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26afe78c-db6e-49a5-9537-7488518a25eb) - [Video: Tripod headstand to one-legged flying crow. This was a work in progress, and it took a lot of practice to find a controlled lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ef4021e-7c17-4d27-8d42-52ea36b657d8) ### [Arm Balances: Strength & Control](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/arm-balances-strength-control) - [Video: Struggling in arm balances? It's not always about strength. Small details like your gaze (drishti), pointed toes, and active fingers can make all the difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ededac0b-d6a2-44db-abc6-d6c6addfa9f0) - [Video: Some of my favorite Crow Pose transitions, including moving from Crow to Malasana to Firefly (Tittibhasana). Which one is your favorite?](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a12c83d-20b7-4db8-9cb3-166ae0e801c5) - [Video: A transition from Eka Pada Bakasana (One-Legged Crow) into EPK. This flow links two challenging arm balances together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/987dca5e-e396-4e31-ae93-f4bdcefb4143) - [Video: This transition from EPK 2 to EPK 1 is more fun than it looks. It's a great challenge for core strength and hip mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81ab89ad-7f68-4d3c-a667-393fa19d59e0) - [Video: Your gaze pulls your weight. In this EPK variation, looking to the side makes it much harder to balance. We'll work on using your drishti to stabilize your poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92079cfa-5990-4595-a5c4-8d15fa52e842) - [Video: The key to a stable arm balance: look forward, point the back toes, and grip the mat with your fingertips. These small adjustments create a solid foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc5915ad-31af-438d-a2a1-539148cbd776) - [Video: Common mistakes in Crow pose include looking down, having passive hands, and floppy toes. Your drishti directs your balance, so don't let your gaze pull you down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffa97441-c614-40fa-b1d8-c843efc7f32b) - [Video: A common mistake in forearm balances is letting the head go between the elbows. This destabilizes the shoulders. We'll work on proper alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85b19a47-fc39-45d5-8a10-525bf9d49b56) - [Video: The recipe for a solid Crow pose: look forward, not down; engage your feet with plantar flexion; and press your fingertips firmly into the mat to grip and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3dd38eee-6236-463d-bdff-2d716a63f0cb) - [Video: An entry into EPK from Galavasana (Flying Pigeon Pose). This is a creative way to transition between two different arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8348224-61f3-4def-85b6-7cf2d9075182) - [Video: Here's a transition from Lizard Pose into EPK. This requires deep hip flexibility to set up the arm balance correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1efccbda-86e3-40da-be53-160c779950d0) - [Video: Moving from Vasisthasana (Side Plank) into EPK. This transition challenges your oblique strength and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94d6bca9-1432-4cbb-9bd2-7af1479386da) - [Video: A classic transition from Crow Pose to EPK. This is a great sequence to build strength and confidence in your arm balance practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46bebf5d-d734-4a72-8ddc-344098b2495c) - [Video: Why always a chinstand? This time I tried a side cheek stand. Unlocking new skills and having fun with the practice is what it's all about.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93b9da09-02eb-4a93-878e-e80cf9a8e3a5) - [Video: A powerful transition from Downward Dog directly into EPK. This requires a controlled float and strong core engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23c5ab12-0a80-42c9-a71d-b45f4788a230) - [Video: A dynamic transition from Downward Dog into a flying pigeon variation (Eka Pada Galavasana).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9360862-4ad8-48fd-9ab1-c008ceaf70e0) - [Video: A jump-back transition from an arm balance. This is a staple in Ashtanga vinyasa, building heat and connecting movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03ed0230-162a-47e1-9e2e-3fd8648c73c5) - [Video: Have you tried this transition from Firefly Pose (Tittibhasana) to EPK? It's a challenging flow that tests your strength and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c972a104-610e-424e-81dc-adc995ec216b) - [Video: Your practice is a reflection of your patience and persistence. Some days you float, some days you fall. Every attempt in this EPK makes you stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7ba032f-d1f1-40d6-bc41-de55b9794612) - [Video: Remember it's your journey. This Mayurasana (Peacock Pose) came after a lot of practice. Only you know what works best for you to connect to your inner light.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fe435da-1e9e-4927-90f7-9d97689ac2b5) - [Video: A transition challenge: Crow to Tripod Headstand to Side Crow to Fallen Angel. Try it and tag me!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7660d94-7cd8-4092-8063-4ad6efd1069d) - [Video: A flying pigeon variation. This arm balance requires open hips and strong triceps. We can work on the components step by step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbb44533-2ec5-4156-a394-8ac9e569b943) - [Video: A funky crow pose variation. Playing with different arm and leg positions in familiar poses keeps the practice fresh and challenging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7718373e-918f-4e02-8407-ff993b016f48) - [Video: I tried this Galavasana to Koundinyasana transition for the first time. It's still a work in progress, but I love exploring new connections.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdc772aa-2e02-4a51-bd2d-fe650af99a3a) - [Video: A collection of Crow Pose variations by the sea, including one-legged crow and funky crow. The possibilities for arm balances are endless.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04235f0e-d389-42e0-a561-afc369d654d2) - [Video: Be patient, you're becoming the best version of yourself. This funky Mayurasana (Peacock Pose) is a result of time and consistent effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61cdc886-058a-4aed-9169-31d367e6c4c1) - [Video: Asana practice is my moving meditation. This flow, including a variation of Crow Pose, is guided by the rhythm of my breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93c92916-aa7c-4427-9a07-ad21f343eaa7) - [Video: Stay focused. This flow from Crow Pose to EPK is a reminder that with focus and consistent practice, you can achieve your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f74b8eef-2113-4ed8-80d2-2cc1e89edd30) - [Video: Mayurasana (Peacock Pose) done in the Ashtanga Vinyasa style. This pose requires immense wrist and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05f988f7-d553-45e4-ad04-2fe5b7c69aad) - [Video: If you're working on the Downward Dog to EPK transition, this video breaks it down into drills to help you build the necessary strength and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abe5424e-1022-48f5-8332-67bba2304576) - [Video: Have you tried the one-legged crow to EPK transition? It's a powerful flow that builds serious arm and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d617f0c5-cb99-4def-b5d8-eea07f8ef244) - [Video: A transition from Mayurasana (Peacock Pose) to Chinstand. This is a very advanced flow that connects two powerful poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3473aa7-6b05-4f16-b32c-21c9460a33fe) - [Video: Have you tried this transition from Crow Pose to Flying Splits (Koundinyasana)? Give it a try and let me know how it goes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd9ade78-d0c6-4ad6-9782-87f772db1e8e) ### [Dynamic Vinyasa Transitions](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/dynamic-vinyasa-transitions) - [Video: A beginner-friendly mini-flow moving from a standing balance into Hanumanasana (the splits). A great way to work on hip flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25ff6d9d-2da0-4ce6-ab25-b836d8f6d839) - [Video: This mini-flow connects Three-Legged Dog with a standing backbend, opening the hamstrings and the front of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24766a1a-8e1f-4536-8b90-ff16cc372ef7) - [Video: A simple flow moving from a lunge with a twist into Downward Facing Dog. This is a great sequence to warm up the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59e51b67-e941-4d65-94cf-d89230ea402a) - [Video: This sequence flows from a seated twist into a standing balance, Utthita Hasta Padangusthasana. It challenges both flexibility and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1ea3b82-7535-4fdb-a697-8468c52e8759) - [Video: A mini-flow to try this week, moving from Chair Pose (Utkatasana) into Wheel Pose (Urdhva Dhanurasana).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d659e92e-fce6-4044-9594-96e464d46ddf) - [Video: A beginner-friendly flow that moves from a one-legged plank into a seated forward fold, Marichyasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/674e6476-52d0-4ef2-aedb-54439a882bfd) - [Video: A beautiful flow from Utthita Hasta Padangusthasana to Warrior III, then into a low lunge and finally Hanumanasana (the splits).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdcbc2d6-6088-4aef-9cce-90c9041d9182) - [Video: A hip-opening transition from Vasisthasana (Side Plank) to Hanumanasana (Front Split), moving from stability to deep flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1af63500-cd8d-495e-9e40-dcfe1bf68bfa) - [Video: If the Malasana to Wheel Pose transition is easy for you, try connecting it back and forth in a continuous flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4656b71f-9cb6-40ad-8f0a-4704cab46d9e) - [Video: You're thinking too much, just let it flow. A simple, feel-good sequence moving from a standing pose into a wheel pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da273901-edde-4a74-af8a-94a6a2363f3a) - [Video: In the midst of everything, find your peace. A calming flow in nature, moving through Chair Pose, Warrior, and Splits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2972c2ba-ef00-4373-9c33-169a4bc84a2d) - [Video: Don't think, just feel. If it feels like home, follow its path. A short, intuitive flow to connect with your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59354475-6f62-4c58-8085-60f7139e38db) - [Video: When you count your blessings, you realize you're doing just fine. A flow from side plank into the splits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98685e2a-acf0-44fc-a46d-3ed008278fbf) - [Video: Celebrate the ability to move your blessed body. This flow moves through several poses, including a variation of wild thing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96f8db3e-77bd-4820-8c97-6098a0024ce9) - [Video: Sissy negative to wheel pose. A powerful transition that requires strong quads and an open back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8d9e1d9-0908-44bd-8c99-8e739ab64671) - [Video: A simple flow on the beach, moving from Crow Pose into a lunge. Practicing by the ocean is always special.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4c2918e-d6e1-474b-ad4d-8a5ebdb81ff5) - [Video: Dance with the waves, move with the sea. A sunset flow in the water, moving through warrior and split variations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/439bc376-b838-45f1-9a43-7f8cf8631a75) - [Video: Like the ocean, set it free. A beach flow that includes Malasana and Kakasana (Crow Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c01a43ba-e091-4552-a594-0c398563724a) - [Video: I had to try this lizard squat to pistol squat transition challenge. A fun and demanding sequence for leg strength and hip mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9807666a-000a-4e86-bc94-bdf9ebd47b01) - [Video: Back home and back to self-practice. A flow moving from Malasana to Camel Pose to Crow Pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e43030e-111f-4c70-a6d5-52aa75d22249) - [Video: Bad angle, but I could balance it well. That's how life is. This flow moves from Ardha Chandrasana (Half Moon) to Sugarcane Pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f939252-f23b-49ed-8361-fbbf0787d03a) - [Video: Working on the backward roll (Chakrasana) to Chaturanga. This video breaks down the steps to achieve this classic Ashtanga transition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9565a3a-52d3-4ad7-82ee-1ab0b7812888) ### [Deep Backbends: Opening the Heart & Spine](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/deep-backbends-opening-the-heart-spine) - [Video: Backbends aren't just about flexibility, they're about vulnerability. This transition from a forearm bridge to a standing backbend teaches us to open the heart and let go.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6a803a6-2ca3-4b1c-8763-131259c24f36) - [Video: A creative transition from Crow Pose to Camel Pose, blending arm balance strength with a deep heart opener.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d47c35c-2487-4959-95aa-6c8d1fab9d94) - [Video: Here are 8 different ways to enter Wheel Pose (Urdhva Dhanurasana). Which one is your go-to?](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/656660dd-e46a-48d8-a400-a6e3b5e38f13) - [Video: To go deeper and safer in backbends, you need to open the front body. This means stretching your quads, releasing hip flexors, and expanding the chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a52d1de0-1fb2-4b57-a1c2-860b73197f08) - [Video: Most of us think backbends are just about bending the spine, but that's only half the story. True backbends involve opening the entire front of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9deb5f6a-3263-4c47-bc2a-ef471df60196) - [Video: Backbends are about strength in the back, space in the front, and awareness of your breath. It's not just about flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a60ec12-074b-4823-a9cc-bd7279bff0c1) - [Video: Tightness in the quads, hip flexors, and chest can limit your backbends and cause compression in the lower back. We'll work on opening these areas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78513d26-5271-4bfd-b64a-ece1c46beb63) - [Video: Your spine doesn't need to be forced. It needs space. Start by opening the front of your body, and your back will follow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bc06536-5797-4f92-a5f9-7293b514aba6) - ![A moment of reflection and release in a water backbend. The support of the water allows for a deeper sense of letting go.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2495a056-fa4e-44bf-b949-52959acce68e) - ![Another variation of a backbend in the water, focusing on the feeling of expansion and surrender.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07d83d0a-523f-4c72-84fa-e11294145ccb) - ![A traditional yoga shoot, capturing a standing backbend in a beautiful green lehenga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c0429a9-b3c3-4921-b89e-9d7e0600ad9d) - ![Another photo from my traditional shoot, this time with hands in prayer in a standing backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6d8da1e-251b-4f74-9b93-be7189f98114) - ![A deep backbend in Eka Pada Rajakapotasana (King Pigeon Pose), framed by ancient stone architecture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44288a39-c698-4006-814d-0a292c921686) - ![A graceful low lunge backbend, part of my traditional yoga photoshoot.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e968d867-14c6-4ccc-b0cb-69dc43d4c1b8) - ![A seated one-legged king pigeon pose, showing the combination of hip opening and spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7248162a-5202-4183-a058-7e4e5717a6f3) - [Video: A sissy negative squat transitioning into Wheel Pose. A very dynamic and powerful backbend entry.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53b9a5cc-952e-4347-98ee-7b8a40492e29) - [Video: Every asana is a journey. This backbend in Anjaneyasana (low lunge) is a step along the path.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e371eed2-febb-4257-9bef-88520335aefc) - [Video: Have you tried Bow Pose (Dhanurasana) with wall and block support? Props can help you access deeper backbends safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61676336-7a07-4cf8-9700-a6c4f8e0c96c) - [Video: These five quad stretches changed my backbend practice. Hold each pose for 10 breaths to open up the front of your thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c931f58c-bb04-4ec2-a78b-0f2fb1fa9798) - [Video: Here are a few backbend drills that are helping me build strength, stability, and mobility, including shoulder flossing and quad stretches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fea05995-508c-47a5-8de9-fc3b76a5c71d) - [Video: Using the wall and blocks for a puppy pose variation to open the thoracic spine and shoulders, which is key for deep backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b037bf13-c4ab-44fb-9d96-6dca482720fb) - [Video: A simple quad stretch drill. Consistent work on flexibility in the legs is crucial for healthy backbending.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12305142-f53c-4f96-a229-ebababb97a51) - [Video: A demonstration of Dhanurasana (Bow Pose). This pose strengthens the back muscles while opening the chest and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6d5cbf9-be63-4ab9-b391-2107d35f4c23) - [Video: Using blocks under the hands in Wheel Pose against a wall can help you get more lift and open the upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/479bbb65-d284-4a53-b73b-4e2505cf3474) - [Video: A simple Anjaneyasana (low lunge) is a great preparation for deeper backbends, as it stretches the hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db2e149d-27dd-4299-a1d5-843f3b24091d) - [Video: Strength and surrender. This variation of Pigeon Pose teaches us to find both as we open the hips and heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/477e41a1-ca5b-4697-9ee3-2ef163f1ade3) - [Video: This is what happens when you spend time on the mat. Magic. A deep backbend in Kapotasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da453bd6-5249-4bfc-979e-fb76cad6efb4) - [Video: Flow isn't about perfection, it's about feeling alive. A beautiful flow into a deep one-legged king pigeon pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44bc2fab-3c4d-43ad-9d8c-3f1672eff112) - [Video: Trying Pigeon Pose on a yoga wheel. The wheel adds an element of balance and can help deepen the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18b92bef-c4fe-426c-807f-bdcc1b3561f4) - [Video: Lost in the beauty of the Maldives. A transition from Laghu Vajrasana to Headstand, combining a backbend with an inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbae6549-dd1f-407a-90b2-ee9c38630a41) - [Video: Life doesn't wait for you to be okay. Get up and keep pushing. A sissy squat dropping back into Kapotasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fadeffd-8930-47b4-8974-083d7d8f4c3c) - ![Creating shapes with the body. A beautiful Wheel Pose on tiptoes, which adds an extra challenge for the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a957bd5b-3736-4459-9782-c532074030ff) - ![Another shot of Wheel Pose, this time with a focus on the arch of the spine and the opening of the shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14595674-d570-461a-8264-32bfc72863f0) - [Video: Struggling to flip your grip in Pigeon Pose? This tutorial breaks down the shoulder rotation needed for the full expression of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab95b27d-8e70-40ce-a714-96ce0c571b50) - [Video: If you're starting your backbend journey, these three drills are essential: shoulder flossing, puppy pose, and cobra pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9ce8f12-0328-4369-b843-5bf029a44711) - [Video: Have you tried entering forearm wheel this way? A challenging entry that requires a lot of shoulder and thoracic mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2c1b98e-80c8-43ae-9fe1-43384a5faacb) - [Video: All of these backbends, like Laghu Vajrasana, become easier with practice and time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d292baa3-c5bf-4fee-b850-3764295d212a) - [Video: Drop back to wheel pose can be scary. This video shares drills to build confidence, focusing on bending the knees and opening the upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92a6d01b-cecd-4ff8-9f1a-00b7fea23a77) - [Video: Talk less, listen more. A flow from a standing drop back into a forearm wheel variation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e82fb54-ad20-487e-9458-032ee5a8555e) - [Video: A beautiful backbend sequence, moving from Kapotasana to Camel Pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/226ce499-f661-4b71-af1d-40d744a27679) - [Video: People around us either give or drain energy. Choose your people wisely. A deep expression of Purna Dhanurasana (Full Bow Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bb9c938-52f5-4589-af67-71d24acfc55f) - [Video: Working on Kapotasana? This video shares drills and poses that can help, including using the wall for support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd4d7e35-c9b2-4c64-a38a-c20176730c6c) - [Video: Just breathe. When you own your breath, nobody can steal your peace. A drop back into Laghu Vajrasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d91bcb1-6352-438c-b500-63e07fbc8157) - [Video: Living in the moment. A peaceful practice of Laghu Vajrasana in a beautiful outdoor setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d039cf0b-d18d-4dda-99e3-073fb811a64e) - [Video: Partner-assisted Bhujangasana (Cobra Pose). A partner can help you find a deeper, more passive stretch in your backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/276c375e-54b2-4bda-9a4c-a97e5e2204fe) - [Video: The answer is already within us. A scorpion pincha flowing into wheel pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df03d426-e4db-4354-bde0-633f259a9f53) - [Video: Life doesn't pause for our struggles. It's about finding the strength to keep moving. A deep split with a flip grip backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a6d751b-5e53-48fe-adf5-6237c778ad8c) - [Video: Get started, learn as you go, and it will all come to you. A practice of Kapotasana B.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b3f543c-e5c8-4257-a639-9e568ee96bee) - [Video: Consistency is more important than perfection. Showing up every day to work on poses like this split with a backbend is what creates progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be372435-5e56-4431-8867-cb72c4a4e38b) ### [Flexibility & Hip Opening](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/flexibility-hip-opening) - [Video: Would you love to give this a try? A transition from pigeon pose into a pistol squat, challenging hip mobility and leg strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5531c79-6d58-4c86-9b70-04c31a217495) - [Video: Saw this pistol squat challenge trending and had to try it. It's a great test of single-leg strength and hip mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1697ed35-9dae-4aba-8aae-2bf779d3899c) - [Video: A rollback to pistol squat. A fun and dynamic way to work on your leg strength and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f87452f1-5f9b-4514-ab12-84e581ca7b65) - ![A photo dump from the Maldives, featuring a beautiful Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) on a pier.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02ec765e-533b-4ed3-a07c-13409a72df7f) - ![Another pose from the Maldives, this time a variation of Hanumanasana (the splits) with a backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1849e15-c957-45ef-8a90-d2034ba7c091) - ![A full expression of Hanumanasana on a pier at sunset. The perfect setting for a deep hip opener.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00592e05-cb5e-4531-b757-a6d7db1459ea) - [Video: Sliding into the week with a side split on a railing overlooking the ocean. A playful way to stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d298c46f-4e91-4eeb-890a-dd5ef9bd72ea) - [Video: It looks like I went to the Maldives just to make yoga reels! A flow in jeans, moving into Hanumanasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56220297-442e-4476-af22-f152254bfece) - [Video: Smell the sea and feel the sky. A flow on a pier, moving from a low lunge into a side split.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94f894d2-e4d4-4535-9ebf-58e2616b7603) - [Video: Those moments when you feel the energies of everything around you. A dancer's pose (Natarajasana) by the water.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/459ffe62-7ebf-42dd-b2e1-f70edd8c4ae3) - [Video: Dance with the waves, move with the sea. A sunset flow in the water, moving through warrior and split variations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/439bc376-b838-45f1-9a43-7f8cf8631a75) - [Video: Bad angle, but I could balance it well. That's how life is. This flow moves from Ardha Chandrasana (Half Moon) to Sugarcane Pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f939252-f23b-49ed-8361-fbbf0787d03a) ### [Drills & Prop Work: Building Your Practice](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/drills-prop-work-building-your-practice) - [Video: Using a yoga wheel for a supported chinstand. Props are excellent for exploring advanced poses with more stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2883ae00-6094-416d-b938-ffe545be9b78) - [Video: A drill for chinstand, moving from an EPK-like shape into the full inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4ac6a3c-2a8b-419a-b0ba-d777f91c158b) - [Video: From beginner to advanced: 11 playful ways into Chinstand. This video shows a variety of entries and drills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0998fa0-89a6-4c11-aa5b-e758e4d7aa85) - [Video: A yoga block-supported chinstand. This is a great way for beginners to get the feel of the pose without putting too much pressure on the neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d187f567-ffa2-41cc-ac79-d1b93b7249bf) - [Video: Let's build our Jump Through step by step. This is Level 2: the hop and slide, using blocks for support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d824102-b456-4680-bfd0-53622a2ecde2) - [Video: Practice with blocks and socks. This is a great drill to learn the feeling of sliding your legs through for a jump-through.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af5b3999-3b29-4a66-8f39-65f5348f3274) - [Video: Level 1 for jump-throughs: the step and cross. Using blocks gives you the height needed to clear your feet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/979ac233-f1d4-424c-b08c-72bd1dc311b2) - [Video: Level 3 for jump-throughs: the hop and hold. This drill builds the core strength to float for a moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23158992-f26d-4aa7-857a-d8177a892dd5) - [Video: Let's break it down: Jump Through Drills. This video compiles several exercises to help you master this challenging Ashtanga transition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2babd31e-b232-4cf1-93a5-b477adce1475) - [Video: Practice the tuck hold. Pushing the ground away and pulling the knees into the chest is fundamental for jump-throughs and arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c145e65-68fb-4a09-a06d-ea23ad569e04) - [Video: Jump back tips for Ashtanga Vinyasa. This video breaks down the key actions: crossing the legs, rounding the back, and leaning forward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e293a0a6-83d5-4101-8e06-c7b39939a5e3) - [Video: Casually stretching with the wall. The wall is one of the best props for opening the shoulders and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75d7191f-00cc-4cc7-85bc-8ed1f45e8c08) ### [Yoga by the Water](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/yoga-by-the-water) - ![Backbends are a practice of opening up, not just physically but emotionally. Here, surrounded by water, I felt a deep sense of release and connection. We'll work on opening your heart and spine with safety and awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ced2506-d3a5-4094-b978-f3b81cc07c8d) - [Video: The ocean reminds us to let go and flow with life's currents. A moment of balance and peace by the water.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dedcf346-3b29-4fb6-89ca-e463f52bb48c) - ![A photo dump from the Maldives, featuring a beautiful Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) on a pier.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02ec765e-533b-4ed3-a07c-13409a72df7f) - ![Another pose from the Maldives, this time a variation of Hanumanasana (the splits) with a backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1849e15-c957-45ef-8a90-d2034ba7c091) - ![A full expression of Hanumanasana on a pier at sunset. The perfect setting for a deep hip opener.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00592e05-cb5e-4531-b757-a6d7db1459ea) - [Video: Sliding into the week with a side split on a railing overlooking the ocean. A playful way to stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d298c46f-4e91-4eeb-890a-dd5ef9bd72ea) - [Video: It looks like I went to the Maldives just to make yoga reels! A flow in jeans, moving into Hanumanasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56220297-442e-4476-af22-f152254bfece) - [Video: A collection of Crow Pose variations by the sea, including one-legged crow and funky crow. The possibilities for arm balances are endless.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04235f0e-d389-42e0-a561-afc369d654d2) - [Video: Smell the sea and feel the sky. A flow on a pier, moving from a low lunge into a side split.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94f894d2-e4d4-4535-9ebf-58e2616b7603) - [Video: Those moments when you feel the energies of everything around you. A dancer's pose (Natarajasana) by the water.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/459ffe62-7ebf-42dd-b2e1-f70edd8c4ae3) - [Video: Lost in the beauty of the Maldives. A transition from Laghu Vajrasana to Headstand, combining a backbend with an inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbae6549-dd1f-407a-90b2-ee9c38630a41) - [Video: A simple flow on the beach, moving from Crow Pose into a lunge. Practicing by the ocean is always special.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4c2918e-d6e1-474b-ad4d-8a5ebdb81ff5) - [Video: Dance with the waves, move with the sea. A sunset flow in the water, moving through warrior and split variations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/439bc376-b838-45f1-9a43-7f8cf8631a75) - [Video: Like the ocean, set it free. A beach flow that includes Malasana and Kakasana (Crow Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c01a43ba-e091-4552-a594-0c398563724a) ### [Additional Poses & Flows](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/additional-poses-flows) - [Video: From beginner to advanced: 11 playful ways into Chinstand. This clip shows a puppy variation entry.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3aafd2ea-d3cf-4170-8952-983325b4d8b7) - [Video: Another entry into Chinstand from an extended puppy pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/771fc1b0-7a17-44c0-aaaa-63d10c042d84) - [Video: A transition from Crow to One-Legged Crow, flowing through to Chaturanga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92a8797d-426f-4f3c-9495-7a7966d9ebb4) - [Video: A transition from Crow to EPK, flowing through to Chaturanga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8c0383d-4315-4912-86ed-ae9179b0318b) - [Video: Don't miss the twist in Fallen Angel pose. It's a beautiful and deep expression of a twisting arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53798ca9-320a-4ee4-9557-8d5e03c71c5d) ## Meet your expert [Seema Prabhakar](https://mytribe.in/seema_prab) ### 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. ## Experts similar to Seema Prabhakar on mytribe - [Advanced Yoga & Teacher Training by Thorat Yogashala](https://mytribe.in/shrithorat_yoga/advanced-yoga-teacher-training) · ₹7-20K per month (estimate) · Hiranandani Gardens - [Advanced Yoga: Inversions & Arm Balances by Praveen](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances) · ₹1,000-3,000 per session (estimate) · Bengaluru - [Yoga Instruction by Samarth Jani](https://mytribe.in/yogabysamarthjani/yoga-instruction) · ₹1,200-3,500 per session (estimate) · Zenergy - [Yoga for Strength, Flexibility & Power by Richa Kumar](https://mytribe.in/my.yoga.mat/yoga-for-strength-flexibility-power) · ₹500-1,200 per group class (60-75 min) (estimate) · Bengaluru - [Aerial Yoga by Pinky Shah](https://mytribe.in/pinkyshah_arts/aerial-yoga) · ₹500-1,200 per group class (per person) (estimate) · Pinky Shah Yoga Studio - [Yoga Instruction by Yoginifromsomeworld](https://mytribe.in/yoginifromsomeworld/yoga-instruction) · ₹350-800 per session (estimate) · Cult Koramangala 80ft Rd - Best Fitness Center in Koramangala, Bangalore - [Yoga Instruction by Nikita Bhambhani](https://mytribe.in/yoga_trainer_nikita_bhambhani/yoga-instruction) · ₹900-2,500 per session (estimate) · Mumbai Metropolitan Area - [Alignment-Based Hatha Yoga by Harsha Nagaraj](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga) · ₹400-900 per group class (estimate) · Harsha Yoga - [Yoga Instruction by Sangeeta Kalyan](https://mytribe.in/sangeetakalyan/yoga-instruction) · ₹3,500-7,000 per month (group class) (estimate) · Mumbai Metropolitan Area - [Yoga & Flexibility Coaching by Vaishnavi Jaiswal](https://mytribe.in/re_yoganize/yoga-flexibility-coaching) · ₹500-1,500 per session (estimate) · National Capital Region - [Advanced Yoga Anatomy & Asana Course (Online) by Shashi Prabha Dwivedi](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online) · ₹7-18K per course (estimate) - [Specialized Yoga Programs by Mayura Pednekar](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs) · ₹800-2,500 per session (estimate) · Mumbai Metropolitan Area ## Book To book Seema Prabhakar, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Advanced%20Vinyasa%3A%20Strength%2C%20Flexibility%20%26%20Inversions%20by%20Seema%20Prabhakar.)