--- title: "Advanced Asana & Strength Training in Airoli | The Ashtanga Institute" description: "Master advanced asanas like Grivasana with safe, alignment-focused training in Airoli. Learn to build core strength and stability with Dr. Sandeep Dongre." canonical: https://mytribe.in/theashtangainstitute/therapeutic-services/advanced-asana-strength-training last_updated: 2025-08-20 --- # Advanced Asana & Strength Training Tribe Verified · Expert yoga training in Airoli, Mumbai By [The Ashtanga Institute](https://mytribe.in/theashtangainstitute) · Visit the institute in Airoli, Navi Mumbai · ₹800 per session (estimate) Part of [Therapeutic Services](https://mytribe.in/theashtangainstitute/therapeutic-services). [View full gallery](https://mytribe.in/theashtangainstitute/therapeutic-services/gallery) Master advanced postures like Grivasana and core-strengthening planks with a strict focus on alignment. We teach the mechanics of movement to help you build lasting stability, not just flexibility. ## Photos and videos - ![Here, I am providing hands-on assistance with a yoga belt for Grivasana (Neck Pose). This ensures the student maintains proper form, which is crucial for safely strengthening the neck, back, and pelvic floor muscles in this advanced posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f113ae3-9450-4487-b7bc-20b92a3fa2cf) - ![A student holds the Grivasana pose, demonstrating significant neck and core strength. Consistent practice of such advanced asanas builds incredible stability and control throughout the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67f4fe8e-2e75-492d-8e23-7d85334cf155) - ![Another student practicing Grivasana on a purple mat. Notice the engagement of the glutes and the arch in the upper back, which are key components for executing this neck-strengthening pose correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a31f88ce-5c81-40bf-a21f-9235d872ceb6) - ![Two students practicing Grivasana side-by-side. This image shows the focus and strength required to hold the pose, which is highly effective for improving posture and preventing thyroid issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5df42ec-66f9-41bf-896f-6fee831fb2e5) - [Video: This is not your average plank. This video demonstrates a plank variation using blocks to target the oblique muscles, helping to reduce side belly fat and build a stronger, more defined core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca16a017-42d4-47ed-bb68-e26fbb2338c5) ## About Advanced Asana & Strength Training Look at how we use a yoga belt for Grivasana in our studio. You aren't just attempting a pose; you are learning to engage the neck, back, and pelvic floor muscles with correct support. We teach you to hold the posture without straining, so you build long-term stability instead of risking a quick injury. Many people jump into advanced yoga poses just to post a picture, but at our institute in Airoli, we take a different route. True strength comes from understanding your anatomy. Whether we are teaching Grivasana (Neck Pose) or specialized core work, the focus remains on 'Sthiram Sukham Asanam'—stability and comfort. We incorporate props like yoga belts and blocks to ensure your alignment is perfect before you attempt the full expression of an asana. This is crucial for students working on their pelvic floor, neck mobility, or thyroid health. Our methodology is simple: build the foundation, engage the correct muscle groups—like the obliques in our block-supported plank variations—and then advance. If you have been practicing for a while but feel stuck or constantly deal with minor aches, you might be missing the anatomical focus. We do not teach shortcuts. We teach you to connect with your body, identify weak points, and strengthen them through progressive, safe, and logical sequencing. If you are serious about taking your practice to the next level, we should look at your form first. ## About The Ashtanga Institute Namaste, I’m Dr. Sandeep Dongre. I founded The Ashtanga Institute because I was tired of seeing students get injured by attempting advanced poses without understanding their bodies. My goal is to teach you the 'why' and 'how' behind every movement so you can build strength that lasts a lifetime. 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