Step-by-Step Yoga Progressions & Drills
Strong poses are built on solid foundations. I break down complex inversions and stretches into manageable, safe drills for your practice.
To build a straight handstand, we must first master the basics. This video shows essential beginner drills, focusing on core engagement and avoiding the common "banana back" to create a solid foundation.
Pincha Mayurasana, or Forearm Stand, can feel intimidating. I break it down with essential drills that teach you how to lean, find your balance, and build the shoulder strength required for this powerful inversion.
If you are struggling to straighten your arms in Bakasana (Crow Pose), these drills can help. We focus on shifting weight forward and engaging the core to create the lift needed for a straight-arm crow.
Using props can help you understand the mechanics of a pose. Here, I show how to use a table to support your legs in Bakasana, allowing you to focus on arm strength and core engagement without the fear of falling.
Unlocking a freestanding handstand starts with drills that build strength and body awareness. Here are some of my favorite exercises, including tuck planches, to prepare your body for lifting off.
Once you have mastered Bakasana, the next step is Eka Pada Bakasana (One-Legged Crow Pose). These drills will help you build the stability and strength to extend one leg back with control.
To achieve Hanumanasana (full splits), consistent practice of preparatory drills is key. This video shows the stretches I did to open my hips and hamstrings before finding the full expression of the pose.
Many practitioners get stuck at 90% in Hanumanasana. This drill helps you work on squaring the hips and releasing the final bit of tension to achieve the full front split safely.
If your goal is to achieve Hanumanasana, regular practice of these drills is essential. Here, my student and I demonstrate key stretches that target the hamstrings and hip flexors for greater flexibility.
A strong Chakrasana (Wheel Pose) requires an open spine. These preparatory drills, including Ustrasana (Camel Pose), will help you build the back flexibility and shoulder mobility needed for a deeper wheel.
About Building Your Practice: Step-by-Step
A common trap is trying to force a pose like Bakasana (Crow Pose) without building the wrist and core strength first. In our sessions, we don't just jump into the final shape. We use props like blocks and tables to understand the weight distribution, ensuring your arms are ready before you lift both feet. It is about earning the pose through repetition, not guessing your way into it.
The Foundation of Advanced Asanas
Advanced poses are not achieved by intensity alone. They come from understanding the mechanics behind the movement. Whether you are aiming for a handstand or a deep Hanumanasana (Front Split), the process is identical: break it down.
My Approach to Progression
Many students come to me wanting to jump straight into Scorpion or a free-standing handstand. Skipping the conditioning leads to plateaus and injuries. I focus on joint mobility—specifically for wrists, shoulders, and the cervical spine—before we ever try to balance.
- Isolation: We break poses into parts. If you are working on Bakasana, we don't just 'try' it. We do wrist-strengthening and core engagement drills first to build the necessary power.
- Prop Usage: I teach you to use chairs, walls, and blocks to support your body weight safely. This removes the fear of falling and allows your nervous system to learn the balance.
- Correcting 'Banana Back': This is the most common mistake in inversions. I provide specific verbal cues and drills to fix rib flare and shoulder protraction, which keeps your spine safe and your alignment solid.
Recovering and Growing
Having healed from my own injuries, I emphasize therapy-led yoga. If you have tight hamstrings, limited hip mobility, or wrist discomfort, we modify the drill to fit your current state. Progress is measured by consistency and showing up on the mat, not by how fast you 'get' the pose.
If you are in Bengaluru and ready to commit to the step-by-step process, we can start by assessing your current mobility and building a routine that actually gets you closer to your goal.
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