--- title: "Step-by-Step Yoga Drills & Progressions in Bengaluru" description: "Learn advanced yoga poses with step-by-step progressions. From Handstand drills to Backbends, get personalized alignment cues for your practice in Bengaluru." canonical: https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/building-your-practice-step-by-step last_updated: 2025-09-06 --- # Step-by-Step Yoga Progressions & Drills Tribe Verified · 9 years of deep personal practice By [Praveen](https://mytribe.in/teacher_praveen) · Available Online and In-person in Bengaluru · ₹1,000 per session (estimate) Part of [Advanced Yoga: Inversions & Arm Balances](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances). [View full gallery](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/gallery) Strong poses are built on solid foundations. I break down complex inversions and stretches into manageable, safe drills for your practice. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/646dbe20-a28f-4279-8f5b-81380cb55b36) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/015a3202-27f9-4f44-bc60-4cb6e529b58e) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53cdee00-3af5-4ec5-b4e5-656572a96650) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4653136-47b4-4002-b84a-f7a97f839b47) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b11150a-405c-47f7-b71b-9e7fffbe2195) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d9790b8-0e19-465c-8d5c-20002e62aa90) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d6b10ec-21ab-4c56-bf90-b401f25fcb6d) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eefeee71-73b9-4597-9497-1dcfbcecbc8a) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/803d54d6-834d-4597-98cf-1c328469ce83) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50cfd48a-3846-4d31-a11b-81cdcd92b747) - [Video: If your goal is to walk your hands closer to your feet in Chakrasana, these drills are for you. We work on opening the upper back and shoulders to create more space and mobility in the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ed7445c-f670-41b9-b534-52c2011c786f) - [Video: Preparing for Rajakapotasana (King Pigeon Pose) involves more than just flexibility. This video shows preparatory poses like Dhanurasana (Bow Pose) that build strength and open the shoulders and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2277490-1a17-4c54-bab3-eac051dbeab1) - [Video: Correcting common mistakes in Hanumanasana is crucial for safe progress. This tutorial highlights the importance of keeping the back foot active and hips square to avoid injury and deepen the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70e4d21e-4e84-429b-b7c9-9678c7f061f2) - [Video: Mayurasana (Peacock Pose) requires significant wrist and core strength. These preparatory drills focus on lifting the legs and maintaining control in the lower back, which are the most important components of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb6ec956-cee4-4a5e-8f86-7e9292989d0a) - [Video: If your backbend is good but you cannot get your feet to your head in Scorpion Pose, this drill can help. It focuses on actively lifting the chest and engaging the upper back to close the gap.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e81f054-018e-4f29-bc5e-ab4a3e2d01c0) - [Video: This video shows the progression from a 75% complete Scorpion Pose to a 100% aligned one. We correct common mistakes like an overarched lower back and focus on strong shoulder engagement for a stable, controlled backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64ea3e60-38cf-4907-b7a7-0612dbc85b0f) - [Video: Posture correction is vital for a safe inversion practice. This video contrasts an incorrect Sirsasana (Headstand) with a correct Sarvangasana (Shoulder Stand), highlighting proper alignment to protect the neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11ad9966-3f20-4406-b569-9953dc7abbc3) - [Video: The jump to Chaturanga Dandasana is a key part of Vinyasa flow. I demonstrate the beginner and advanced versions, showing how to build the power and control needed for this transition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7efe9b22-ec22-423e-bfc4-12da79632a0f) - [Video: Here we explore the progression from a Funky Crow Pose to a full One-Legged Crow. This arm balance challenge shows the intermediate and advanced stages of lifting and extending the leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab139a26-e856-4d30-a389-393632e85ccd) - [Video: Let's level up your backbends. This shows the difference between an intermediate and an advanced Dhanurasana (Bow Pose), focusing on lifting the legs higher to deepen the spinal extension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d7b7ca4-d403-4134-857d-e5dbf9b43a1b) - [Video: This split-screen shows the intermediate and advanced expressions of Eka Pada Rajakapotasana (One-Legged King Pigeon Pose). The key difference is the depth of the backbend and shoulder opening.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/023db55d-5ce0-46c1-a6b0-821d5a9a1378) - [Video: The transition from handstand to wheel pose can be nerve-wracking. I always recommend beginning with a teacher for a safer experience, as shown in the beginner variation, before attempting the advanced flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffcbc444-26a6-4f10-9db8-827176ce031f) - [Video: Which handstand entry are you working on? This video compares the tuck and straddle press entries, two different pathways to lift into a handstand with control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46098d9a-61ea-4bd2-903f-fb80533f16a6) - [Video: Hindu Pushups, or Dands, are an ancient and powerful way to build upper body and core strength. Here, we demonstrate four types: Sadharan Dand, Hanuman Dand, Vrischik Dand, and Chakra Dand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f26cb63-fbff-4f7f-9664-89676ff953e9) ## 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. ## About Praveen I've spent 9 years chasing the feeling of a perfect handstand, but I've learned that the journey is messy, full of fails and small wins. Whether you want to master your first inversion or deepen your backbends, I am here to guide you with patience. Let's make your practice real, not just a shape. [See all of Praveen's services](https://mytribe.in/teacher_praveen) ## More from Advanced Yoga: Inversions & Arm Balances by Praveen - [Featured](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/featured) - [Defying Gravity: The Handstand Journey](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/defying-gravity-the-handstand-journey) - [Finding Stability: Sirsasana & Pincha](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/finding-stability-sirsasana-pincha) - [Strength & Poise: Arm Balances](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/strength-poise-arm-balances) - [Unlocking Your Spine: Backbends & Splits](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/unlocking-your-spine-backbends-splits) - [The Art of Flow: Creative Sequences](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/the-art-of-flow-creative-sequences) - [The Real Practice: Challenges, Fails & Growth](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/the-real-practice-challenges-fails-growth) - [The Fruit of Practice: Student Journeys](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/the-fruit-of-practice-student-journeys) - [Connection & Trust: Partner Yoga](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/connection-trust-partner-yoga) - [Yoga Everywhere: On the Mat & Beyond](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/yoga-everywhere-on-the-mat-beyond) - [Exploring Shapes: Creative Variations](https://mytribe.in/teacher_praveen/advanced-yoga-inversions-arm-balances/exploring-shapes-creative-variations) ## More services by Praveen - [Acro Yoga & Partner Practice](https://mytribe.in/teacher_praveen/acro-yoga-partner-practice) - [Personalized Yoga Coaching](https://mytribe.in/teacher_praveen/personalized-yoga-coaching) ## Similar work from other experts - [Advanced Asana and Strength Building](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/advanced-asana-strength-building) by Rajat Dua · Yoga Classes for All Levels · Online classes & In-person at studio in Pitampura, Delhi NCR - [Advanced Yoga Poses & Strength Drills](https://mytribe.in/yogabykriti/yoga-classes/deepening-your-practice-advanced-poses-drills) by Kriti · Yoga Classes · Available exclusively online - [Drills & Prop Work: Building Your Practice](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/drills-prop-work-building-your-practice) by Seema Prabhakar · Advanced Vinyasa: Strength, Flexibility & Inversions · Online & In-person sessions in Bengaluru & Mumbai - [Advanced Yoga Poses & Flexibility Training](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/deepen-your-practice-advanced-poses-flexibility) by Rohit N · Yoga for Fitness and Wellness · Online classes and at studio in Nandini Layout, Bengaluru - [Advanced Yoga Poses and Technique Workshops](https://mytribe.in/shivastylefitness/online-yoga-classes/advanced-poses-techniques) by Shiva Style Fitness · Online Yoga Classes · Online classes via live and recorded sessions - [Advanced Yoga Practice: Arm Balances & Inversions in Bengaluru](https://mytribe.in/deepanshi.yogabyshi/yoga-fitness-instruction/advanced-practice-arm-balances-inversions) by YogaByShi · Yoga & Fitness Instruction · Online sessions; Based in Bengaluru ## Book To book Praveen, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Praveen%2C%20I%20saw%20your%20video%20on%20'Building%20Your%20Practice'%20and%20would%20like%20to%20learn%20more%20about%20your%20one-on-one%20sessions%20in%20Bengaluru.)