--- title: "Advanced Yoga Practice in Ghatkopar | Master Complex Asanas" description: "Deepen your yoga journey with advanced strength and flexibility training. Master complex asanas and inversions with Shri Thorat in Ghatkopar." canonical: https://mytribe.in/shrithorat_yoga/yoga-classes-group-personal/advanced-practice-strength-flexibility last_updated: 2025-09-30 --- # Advanced Yoga Practice: Strength & Flexibility Tribe Verified · 12 years of dedicated yoga practice. By [Thorat Yogashala](https://mytribe.in/shrithorat_yoga) · Online classes & in-person at Ghatkopar East and Powai · ₹1,500 per session (estimate) Part of [Yoga Classes (Group & Personal)](https://mytribe.in/shrithorat_yoga/yoga-classes-group-personal). [View full gallery](https://mytribe.in/shrithorat_yoga/yoga-classes-group-personal/gallery) Deepen your practice by mastering complex asanas with guided, step-by-step technique. My training focuses on the anatomy, strength, and mobility required to perform advanced poses safely and effectively. ## Photos and videos - [Video: A dynamic Vinyasa flow from Galavasana (Flying Pigeon Pose) into a forward bend. This sequence requires significant arm strength, core control, and hip flexibility, all of which we build progressively in our classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea537894-269a-4179-aec8-4f3cf1d2e7f5) - [Video: This is an advanced Ashtanga flow, transitioning from Ashtavakrasana to Eka Pada Koundinyasana, then into Gandabherundasana (Chin Stand) and finally Chaturanga. Each movement is linked with the breath to create a powerful, moving meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2314bb5a-c340-4ff9-8b42-96e10578eb96) - [Video: Here I am assisting a student in a deep spinal twist. This pose, sometimes called Kamar Marodasana, helps to detoxify the internal organs and release tension from the entire length of the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da973660-a33f-4aff-8978-7bc27fd4e8df) - [Video: Students here are working on Eka Pada Sirsasana (One-Leg-Behind-Head Pose). This asana requires immense hip flexibility and focus, and we approach it step-by-step to open the body safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9e839f0-3415-401f-81a1-d60e9a6cf12a) - [Video: This is Trivikramasana, or Standing Splits, a pose that demands an advanced level of flexibility and balance. We work on preparatory poses like Hanumanasana to build the necessary openness in the hamstrings and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbce6e53-b1c0-4d2c-8e8e-c13949d80c1c) - [Video: A student holding Kapotasana (Pigeon Pose), an intense backbend from the Ashtanga intermediate series. This pose opens the entire front body, from the thighs to the chest, and requires a strong, flexible spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e877795-47d4-43c4-aaa2-12f026f8f08a) - [Video: A fluid transition from Chakrasana (Wheel Pose) to Viparita Dandasana (Inverted Staff Pose). This advanced movement demonstrates control and deep spinal flexibility, linking two powerful backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a92709b-c39c-4270-9468-6f3dd9b57f4e) - [Video: A student demonstrates Kapotasana, a deep backbend that opens the heart and shoulders. This pose is a milestone in an Ashtanga practitioner's journey, symbolizing surrender and openness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b7a111c-bda4-49a8-887f-76ab8707cbbf) - [Video: A variation of Eka Pada Rajakapotasana (King Pigeon Pose) using a strap to deepen the backbend and shoulder opening. Props can be excellent tools for exploring the full expression of a pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb3c9881-6da4-4cbc-8833-3e78628da12f) - ![A student in the final expression of Kapotasana. This deep backbend is the culmination of dedicated practice, opening the heart center and improving spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d0ffbce-3439-488c-b2ce-f0dcb08e995e) - ![Students practicing Kapotasana in our Ghatkopar studio. You can see the different levels of flexibility, and everyone is working within their own capacity, which is the essence of our practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/290675f5-c760-4a91-8140-8db810167d12) - ![Two students practicing Kapotasana. The pose not only stretches the entire front of the body but also strengthens the back muscles and improves posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fa56eb3-8039-4d3c-9b65-877d1a0dcc9c) - ![A close-up of a student in Kapotasana, showcasing the deep spinal arch and open shoulders required for this advanced posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4668dfb1-f899-4059-9172-1e820d0c56a3) - ![Another student holding Kapotasana. Consistent practice of preparatory backbends and hip openers is key to achieving this pose safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/503d20ba-00ca-41e2-8603-c64db3195c0b) - ![A male practitioner holding Kapotasana, demonstrating the strength and flexibility developed through a dedicated Ashtanga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/efcc964f-3104-40d8-9173-f3416d5dea54) - ![A student working on her Kapotasana. This pose is a journey, and every attempt builds more awareness and openness in the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e598a6c-17ac-4d9d-8341-d557c582507b) - ![A student holding a deep Kapotasana. Notice the engagement of the legs and the lift in the chest, which are crucial for supporting the spine in this intense backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bd943db-0137-43e8-9cf8-0cf062101fc2) - [Video: Practice is the only way to progress. Here, a student demonstrates her journey in Trivikramasana (Standing Split), showing how consistency leads to greater flexibility and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6857101a-0c19-4786-aa14-d60455506171) - [Video: This is an advanced variation of the traditional Hindu push-up. It builds explosive strength in the shoulders, chest, and core, and improves spinal fluidity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0a1860d-daaa-4d84-b16f-062a4846a809) - [Video: Students holding Upavistha Konasana, a seated wide-legged forward bend that also challenges core strength and balance. This is a key posture in the Ashtanga primary series for opening the hips and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2527417-1861-4ebb-8d78-1298ec2e839b) - [Video: A demonstration of an arm balancing flow, moving from Bakasana (Crane Pose) to Tittibhasana (Firefly Pose). Such transitions build incredible strength, control, and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a4c477c-c39e-45da-9de5-680873d1d8d3) - [Video: A demonstration of a Vinyasa flow, moving from standing through to Koundinyasana, an advanced arm balance. This shows how we link breath and movement to create dynamic and challenging sequences.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b621ff3-1988-4f9a-a16b-5f40e78aee1b) ## About Advanced Practice: Strength & Flexibility I don't believe in rushing into complex postures. Whether you are working on arm balances or deep backbends like Kapotasana, we start with the anatomy and mobility required to get there safely. We use props to understand alignment, not to skip the work, ensuring you build genuine strength and stability in your foundation before attempting advanced movements. Advanced yoga is not about ego or showing off; it is about becoming superior to your former self. When we train for advanced asanas, we are not just working on flexibility. We are training the nervous system, developing core strength, and cultivating the concentration needed to hold these postures with a steady mind. ### The Methodology My classes for advanced practice are structured to remove fear. If you are struggling with a handstand or a deep drop back, it is usually because of a gap in strength or a misunderstanding of how the body moves. We use wall ropes, blocks, and belts to deconstruct poses. These tools allow you to feel the correct alignment in your spine and joints without the risk of injury. You learn how to stack your bones properly and engage the right muscles. ### A Disciplined Environment Whether you are training with me at our Ghatkopar studio or joining an online session, the intensity remains high. My group batches are small—limited to 10 to 15 students—which allows me to provide hands-on adjustments. I will personally check your posture to ensure you are not compromising your lower back or shoulders. This is a space where we value the 'how' and the 'why' over the final shape. If you want to learn the science behind your practice and gain the physical freedom to explore advanced inversions and backbends, this is where you start. ## About Thorat Yogashala I am Shri Thorat. For me, yoga is azaadi—the path that helped me choose life and freedom. I teach because I want to share this journey, helping you discover your own strength and depth through consistent, disciplined practice. 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