--- title: "Advanced Asanas & Strength Building Yoga in Airoli, Navi Mumbai" description: "Master advanced asanas and build functional strength with Dr. Sandeep Dongre in Airoli. We combine traditional Mudgal training and power yoga for real results." canonical: https://mytribe.in/theashtangainstitute/yoga-wellness-classes/advanced-asanas-strength-building last_updated: 2025-08-20 --- # Advanced Asanas and Strength Building Classes Tribe Verified · Expert-led training in Airoli, Navi Mumbai. By [The Ashtanga Institute](https://mytribe.in/theashtangainstitute) · Available online and at the institute in Airoli, Navi Mumbai · ₹1,200 per month (estimate) Part of [Yoga & Wellness Classes](https://mytribe.in/theashtangainstitute/yoga-wellness-classes). [View full gallery](https://mytribe.in/theashtangainstitute/yoga-wellness-classes/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44c9d71e-d4c3-4a40-85bf-b5da47b49022) - [Video: A demonstration of 15 dynamic yoga stretches, including lateral lunges. This sequence is designed to build mobility, strength, and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4770fcef-36a4-4c62-9e7a-8e7632915140) - [Video: A student practices the transition into Shirshasana (Headstand) from a kneeling position. This video shows the core control and balance required for inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56ca1522-40e4-467d-b3f9-45d8d7a56668) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58bfc73f-e128-4e95-9f97-d47629a3f48f) - [Video: Another demonstration of Mudgal training, this time in a gym setting. I believe in integrating traditional strength methods with yoga practice for holistic fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/631fd5ef-18cf-4e4b-a28a-a6b00be120e9) - [Video: A student demonstrates a challenging balancing posture. Poses like these require immense focus, core strength, and a calm, steady mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9961b8de-7bb6-4809-ab55-63f7214bdd79) - ![A student practices Grivasana (Neck Pose), an advanced posture that strengthens the neck, back, and pelvic floor muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a31f88ce-5c81-40bf-a21f-9235d872ceb6) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7ae48d2-3e7f-4b4c-a0aa-a30fe574edc1) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab9d8a4f-8704-476a-858c-b22e485f9a6f) - ![Students holding Grivasana (Neck Pose). This advanced backbend requires significant neck and core strength, which we build up progressively in our classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5df42ec-66f9-41bf-896f-6fee831fb2e5) - [Video: A student practices Hanging Padmasana, a difficult pose that combines an inversion with the lotus leg position. This builds incredible core and hip flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be6eebed-a222-4a87-b4ed-22e52a1c290f) - [Video: A mobility test I use to assess flexibility and range of motion. This simple test can reveal a lot about your body's current state of fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9006660-520b-404d-8a55-b45d1b63051e) - [Video: A demonstration of Parsva Shirshasana (Twisted Headstand). This variation of the headstand challenges your balance and strengthens your core and obliques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3fd1617-71ad-42fd-9734-a67b33840229) - [Video: I demonstrate an advanced headstand variation in traditional attire. Yoga is a timeless practice, and I am dedicated to preserving its authentic form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d591d162-0b7d-4d77-b7af-867b36e9c585) - [Video: A dynamic flow from Bakasana (Crow Pose) to Urdhva Mukha Svanasana (Upward-Facing Dog). This transition requires and builds significant upper body and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e32ecd23-a3fa-4b2e-a8bc-d67b24cf4831) - [Video: A student practices Ustrasana (Camel Pose), a deep backbend that opens the heart and stretches the entire front of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4c06f52-78e0-491f-99dc-5535dcfdc975) - [Video: A student performs an advanced leg-over-head posture. Asana is a form of prayer, and my goal is to help you find that deep, meditative connection in your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3f55906-62c8-495d-bf02-c8fb22508c34) ## 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. ## About 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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