Flexibility & Deep Stretches
Stop forcing your body into shapes. Let's work on the preparatory drills that unlock your range of motion safely, whether you are aiming for your first split or a deeper backbend.
This is Raj Kapotasana, the King Pigeon Pose. It's an intense, deep stretch for the thighs and spine, and a powerful opener for the heart and throat chakras.
Here are some essential drills for Hanumanasana, or the front splits. Before attempting the full pose, it's important to prepare the hamstrings and hip flexors with these targeted stretches.
Want to achieve Hanumanasana? Practice these drills regularly. This video shows a sequence designed to safely and effectively open your hips and hamstrings for the full splits.
Most people get stuck at 90% in their Hanumanasana practice. Try this drill to make it superior. It helps you to square the hips and go deeper into the stretch with control.
Try this Hanumanasana variation. If you can already do the full split, this forward fold variation adds an even deeper stretch to the front leg's hamstring.
For me, it’s not about being good at something, it’s about being good to myself. Getting Hanumanasana with this ease is a dream come true. It's a result of consistent and mindful practice.
Elevate your Hanumanasana practice with these essential preparations. This video shows how to work towards Eka Pada Rajakapotasana by first mastering the splits.
Want to learn standing Chakrasana? It's not a big deal if you put in the right prep work. This video shows a standing drop back, a dynamic entry into the wheel pose that requires practice and control.
These are the preparatory practices for Chakrasana that helped me improve my own wheel pose. The drills focus on opening the shoulders and upper back, which are key for a deeper, safer backbend.
Which level are you at? This video shows the intermediate and advanced stages of Eka Pada Rajakapotasana, or one legged king pigeon pose. It's a journey of deepening your backbend and hip opening.
About Flexibility & Deep Stretches
Most people hit a wall with splits or backbends because they try to force the final shape instead of preparing the supporting muscles first. In my sessions, we do not just stretch, we use specific, targeted drills to mobilize your hips, shoulders, and spine. This is why my students see real progress without the frustration or risk of injury that comes from over-stretching.
Flexibility is often misunderstood. It is not about how deep you can fold, but how relaxed you can be in an intense shape. Many students come to me frustrated, stuck at ninety percent of their Hanumanasana (front splits) or unable to find comfort in a wheel pose. My job is to deconstruct these asanas.
We use props—walls, blocks, and towels—to make these shapes accessible, not just a goal for the naturally flexible. Whether you are dealing with a stiff back from desk work or tight hamstrings, we start by opening the joints. For Hanumanasana, we focus on the hamstrings and hip flexors before you ever attempt the full expression. If you want to master Chakrasana, we look at your shoulder and thoracic mobility first.
I share the exact drills I used to recover my own range of motion. It is a slow, methodical process, and yes, it involves some trial and error. We track your progress session by session, ensuring you are building strength alongside that range of motion. If you are in Bangalore, we can work on these adjustments in person. If not, my virtual sessions provide the same attention to alignment, using your home environment to support your practice.
Praveen
I have been practicing for nine years, and I still get a kick out of finding new shapes on my mat. Yoga is my path, not just a workout, and I love helping students realize that flexibility is something you earn through consistency, not force. Let's get on the mat and work through it together.
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