Advanced Asanas and Strength Building Classes
Master challenging inversions and build functional power. I combine traditional Indian tools like the Mudgal with advanced yoga flows to strengthen your body and mind.
Here I am assisting a student in mastering Dhanurasana (Bow Pose). With the right technique and support, you can safely deepen this heart-opening posture.
A demonstration of 15 dynamic yoga stretches, including lateral lunges. This sequence is designed to build mobility, strength, and endurance.
A student practices the transition into Shirshasana (Headstand) from a kneeling position. This video shows the core control and balance required for inversions.
I demonstrate how to use a Mudgal, an ancient Indian club, for strength training. A strong body is the foundation for a strong and peaceful mind.
Another demonstration of Mudgal training, this time in a gym setting. I believe in integrating traditional strength methods with yoga practice for holistic fitness.
A student demonstrates a challenging balancing posture. Poses like these require immense focus, core strength, and a calm, steady mind.
A student practices Grivasana (Neck Pose), an advanced posture that strengthens the neck, back, and pelvic floor muscles.
A young student demonstrates an impressive drop-back into Chakrasana (Wheel Pose). We nurture talent and provide the right guidance for students of all ages to excel.
I demonstrate a challenging arm balance pose that requires significant strength and control. My classes will guide you on the path to achieving such advanced postures.
Students holding Grivasana (Neck Pose). This advanced backbend requires significant neck and core strength, which we build up progressively in our classes.
About Advanced Asanas & Strength Building
Most people think yoga is only about flexibility. In my sessions, we integrate traditional strength tools like the Mudgal alongside advanced asanas. It is not just about holding a pose; it is about building the raw physical power needed to hold it for longer. Whether you are struggling with a headstand transition or want to add functional strength to your practice, we work on the mechanics first to ensure you are injury-free.
Beyond the Basics: Training for Strength
If you have been practicing yoga for a while and hit a plateau, it is likely because you are missing the strength component. We do not just do repetitions; we focus on 'vyayam' (exercise) that aligns with traditional Indian methods. My classes at the Airoli studio are designed for practitioners who want to move from intermediate to advanced levels safely.
Why We Use the Mudgal
I often use the Mudgal, a traditional Indian club, in my strength training modules. It is an incredible tool for shoulder stability, grip strength, and core engagement. When you combine this with a Power Vinyasa flow, you get a workout that builds lean muscle and improves joint mobility without the risk of heavy lifting injuries. This approach is what I call strength with awareness.
Our Focus Areas:
- Advanced Inversions: Learning to transition into Sirshasana (Headstand) or Bakasana (Crow Pose) requires core control and understanding of leverage. We break these down into manageable steps.
- Functional Movement: We emphasize movements that carry over into real life. Can you carry your own weight? Can you maintain a stable spine under load? That is what we test.
- Anatomy-First Approach: Before I ask you to attempt a deep backbend like Grivasana, we ensure your spinal mobility is ready. I monitor each student's progress to prevent strain.
Whether you are training for a yoga teacher certification (TTC) or just want to become the strongest version of yourself, my studio in Airoli provides the environment you need. Join us to move, sweat, and build a body that serves your practice.
The Ashtanga Institute
I am Dr. Sandeep Dongre. I do not believe in following fitness trends that fade away. Here at my institute in Airoli, I teach you to respect your body's limits while training it to go beyond them.
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