--- title: "Advanced Asana Training: Build Strength, Balance & Flexibility" description: "Master advanced asanas like handstands and splits safely. Join expert-led yoga training focusing on strength, balance, and proper prop alignment." canonical: https://mytribe.in/vyas_yoga/regular-yoga-classes/advanced-asana-strength-balance-flexibility last_updated: 2025-09-21 --- # Advanced Asana Training: Strength, Balance & Flexibility Tribe Verified · 6 days a week, hands-on corrections. By [Vyas Yoga Center](https://mytribe.in/vyas_yoga) · Available online and at centers in Rishikesh & Delhi · ₹1,500 per month (estimate) Part of [Regular Yoga Classes](https://mytribe.in/vyas_yoga/regular-yoga-classes). [View full gallery](https://mytribe.in/vyas_yoga/regular-yoga-classes/gallery) I help students move beyond basics to build real strength and balance. Through step-by-step guidance and prop-supported practice, you will learn to master advanced poses safely and sustainably. ## Photos and videos - [Video: "Sweat, get tired, but don't stop!" This is the mantra for building strength. Here, I demonstrate the transition from a low plank to a handstand, a sequence that requires immense core and arm power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75cd3840-fc8a-46bb-9134-8aa8f855980b) - [Video: I break down Brahmacharyasana, or Celibate's Pose, into manageable steps. Using props like bricks, we build the necessary core and arm strength progressively, making this challenging arm balance achievable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/379838bc-361c-4fa0-a338-8f538a225d9f) - [Video: This is the one-legged variation of Astavakrasana, or Eight-Angle Pose. I demonstrate how to build the pose from a seated position, using core engagement and arm strength to lift and hold.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7455d0f1-25a2-4338-a203-4d42478f7124) - [Video: Our balancing classes focus on building core strength and stability. Here, students use wooden blocks to practice L-sits and leg extensions, developing the power needed for advanced arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ce29bce-9567-4cad-bb89-43f336defc51) - [Video: Headstands, or Sirsasana, are a cornerstone of an advanced practice. In our studio, we guide students of all levels to safely work on their inversions, building confidence and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/474ab7e2-f115-47a5-8feb-207542b957a0) - [Video: Partner work can make advanced poses like this arm balance feel simple and fun. With trust and mutual support, students can explore challenging asanas they might not attempt alone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e693e7b-980f-4303-a862-beb458f46a93) - [Video: We use partner adjustments to help students safely deepen their middle splits. This hands-on approach ensures proper alignment and allows for a greater range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b59b9179-1f5f-4c7e-9269-ab3c3ad16abb) - [Video: This is Purna Shalabhasana, the full locust pose, assisted with a chair. Using props allows students to safely explore deep backbends, building spinal flexibility and strength step by step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76d856b8-9fa9-4e88-b625-e4f612ab1604) - [Video: Sirsasana, or headstand, is known for its ability to transform energy. Here, I practice by the water, demonstrating the focus and balance required to hold this king of asanas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d7b09df-6e4f-41cf-a79c-1f8b9b164788) - [Video: I guide a student through the steps of Astavakrasana, or Eight-Angle Pose. We use blocks to provide support, making it easier to lift the hips and extend into the final posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d51f2f0-672a-4acb-a71d-aa01f99635e7) - [Video: Using the wall for support is a great way to build confidence and alignment in standing splits. I provide hands-on assistance to help the student deepen the stretch safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e050dcd5-b581-4e30-a80e-f86b8e78b8dc) - [Video: Hard work and dedication are the keys to progress in yoga. This handstand variation showcases the strength and balance that come from consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40ef07c3-8ba5-4d75-888d-4b1b34396f7a) - [Video: The flexibility of our young students is always inspiring. This advanced backbend demonstrates incredible spinal mobility and control, achieved through dedicated practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a9f6ccd-98d9-46b1-96bf-13ca4e2a4535) - [Video: Dwi Pada Sirsasana, or two-legs-behind-the-head pose, requires immense hip flexibility. We guide students into this deep posture with careful adjustments to ensure safety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7e9ef9f-4a13-4b31-9012-b737af8e33b8) - [Video: This is a fun and challenging leg balance that requires focus and a bit of playfulness. Can you do this?](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d9a03c8-f8a6-45b1-bf34-be45376a4f1a) - [Video: This partner-assisted Camel Pose, or Ustrasana, allows for an incredibly deep backbend. Trust and communication are key as we work together to open the heart and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50681865-a08c-4d10-ac2c-964450459a4c) - [Video: This is day three of our handstand challenge. Practice involves using blocks to find balance and build the strength required to hold the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d46435f7-222e-461b-9e27-e6e012313f6f) - [Video: On day two of our handstand challenge, we focus on lifting the body in Dandasana. This exercise is crucial for building the core and arm strength needed for inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59f5f068-0a57-45d6-bc84-57dc539375f6) - [Video: Day one of our 30-day handstand challenge begins with foundational exercises. We use blocks to practice lifting off, building the initial strength and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22d3a16e-77f7-4092-a6a6-60236123b88c) - [Video: A fun challenge for balance and core control. This rolling movement requires coordination and a strong center. Give it a try!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8644044c-2638-4587-ac73-9d83daa2b396) ## About Advanced Asana: Strength, Balance & Flexibility I do not believe in forcing the body to achieve a shape. In these sessions, we use wooden bricks, back-bending chairs, and wall ropes to break down complex inversions and arm balances into manageable parts. Whether you are aiming for a handstand or a deep split, we focus on safe alignment first, so you can build the necessary strength and control without risking injury. ### My Approach to Advanced Practice Advanced asana is not about showing off on social media. It is about understanding your own body, its limitations, and how to gently push those boundaries. I focus on 'kram' or proper sequencing. You cannot rush a headstand or an eight-angle pose (Astavakrasana) if your core and shoulders are not ready. In my classes at Vyas Yoga School, whether at our Rishikesh studio or our Rohini location, we prioritize: * **Prop-based progressions:** We use bricks to elevate the hips, chairs for support, and wall ropes for spinal traction. This allows students to experience the mechanics of advanced poses safely. * **Core and Arm Strength:** Before attempting poses like Sirsasana or handstands, we build the foundations. I teach specific sequences that target the wrists, shoulders, and deep abdominal muscles. * **Safe Alignment:** Manual adjustments are part of the process. I am right there to guide your limb placement, ensuring your joints are protected and your form is correct. ### Why Focus on Advanced Asanas? It is not just about the final shape. Advanced practice brings discipline, mental clarity, and a shift in perspective. Holding a balance requires a still mind. As I always say, 'Jo shwaas par niyantran pa lega, wo jeevan par niyantran pa lega' (He who controls his breath, controls his life). If you have been stuck at the same level of practice for months, it is usually because you are missing the correct technique or the right props. Join us for a drop-in session to see how we use tools to make the 'impossible' postures achievable. ## About Vyas Yoga Center I am Yogacharya Diwakar Vyas. I do not just teach poses; I guide you through the process of building strength, breath by breath. If you are ready to stop forcing your body and start understanding it, join me in class. 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