--- title: "Arm Balances & Inversion Yoga Classes in Navi Mumbai" description: "Master inversions and arm balances with safe, guided Hatha Yoga practice in Navi Mumbai. Build core strength and stability with personalized techniques." canonical: https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga/building-strength-arm-balances-inversions last_updated: 2025-08-18 --- # Building Strength: Arm Balances & Inversions Tribe Verified · Traditional Hatha Yoga studio in Navi Mumbai By [Sushmita Mukhia](https://mytribe.in/yog_with_sushmita) · Classes at studios in Sanpada and Seawoods, Navi Mumbai · ₹500 Per Session (estimate) Part of [Yoga Instruction (Hatha Yoga)](https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga). [View full gallery](https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga/gallery) Going upside down is about shifting your perspective. We use safe, incremental drills to build the core and upper body strength needed to approach inversions with confidence, no matter your starting point. ## Photos and videos - ![Finding my balance in Parsva Bakasana, or side crow. This pose is a great way to build wrist and core strength, and we break it down into manageable steps in class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0203ae13-bb45-4601-ae07-9903f90eb270) - ![A close-up of the side crow pose, showing the engagement of the core and the placement of hands. Arm balancing is one of my favorite ways to practice focus and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9eaa978c-8259-49c7-beba-a8e0bacaa29a) - [Video: This video shows the transition from a standing pose into an arm balance. We work on mobility and strength together to make these flows feel graceful and accessible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/135d5ecb-e4b2-4685-b905-6d85f6512fb7) - [Video: This is one of my favorite drills for strengthening the core, shoulders, and triceps. It involves transitioning from Bakasana (crow pose) into a headstand and back, building immense control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15d3ba1f-d179-4e63-bc67-2c60dfb786f6) - [Video: A smooth transition from crow pose to tripod headstand and back again. This sequence demonstrates the integration of strength, balance, and breath control that we cultivate in Hatha yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2fa4139-abcb-4871-a47a-2c21cd133901) - [Video: This flow shows how we can move between different inversions and arm balances. Yoga is not just about holding a pose, but also about the mindful movement between them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b959e90a-645b-4b78-98af-02cfb2e126ed) - ![Back to handstand practice. Adho Mukha Vrksasana, or handstand, requires patience and consistent practice. It's a journey of overcoming fear and trusting your body's strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14a6e266-8cc0-4c12-b534-4546f984390f) - ![A handstand practice moment. The feeling of balancing on your hands is incredibly empowering. We use the wall and other props to build confidence for this pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8755b624-5283-4464-8496-13bea370e132) - ![Handstanding at my new place. It feels so good to find your balance, no matter where you are. This pose is a testament to what consistent practice can achieve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6d33c4c-2431-4a1e-ae17-a4b7d642e7d1) - ![Another handstand moment. I love how inversions shift your perspective, both literally and figuratively. They teach you to see the world from a different angle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba301363-fdcc-4152-b9fc-0bad7c801ea6) - ![My daily ritual continues even during Sravan fasting. A handstand practice energizes me and keeps my mental sanity in check, proving that strength comes from within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3c550e9-ca74-4d01-8cf2-5716adb5e1ed) - ![A post-birthday handstand to celebrate another year of practice. Every day on the mat is a gift, and I am grateful for the strength and joy it brings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5225054-1a11-48ac-8acb-507ada1352d0) - ![My love and hate relationship with inversions continues. Poses like Pincha Mayurasana (forearm stand) challenge me, but the feeling of progress is what keeps me coming back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec908c7e-19a8-4c25-b8b0-9b452f51fa1d) - [Video: A glimpse into my core and inversion practice. This video shows various drills, including planks and handstands, that build the foundational strength needed for advanced poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53ec593f-5ed9-4c3e-bc13-2aaba0e7bf3e) - ![Time to go upside down with Pincha Mayurasana. This forearm stand is a powerful inversion that strengthens the shoulders and back while calming the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a3505f6-e82f-4669-9e57-419ec2fa0ea7) - [Video: A demonstration of a dynamic entry into Pincha Mayurasana. This drill helps build the explosive strength and control needed to lift into the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88c1e15b-a4fb-472e-af28-76a6dc72c386) - [Video: Finding my peace and balance in Vrischikasana, or scorpion pose. This advanced backbend and inversion requires a combination of flexibility, strength, and trust.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8fbbd2f-c416-413a-9af4-bc0c494bcbac) - !["Never lose faith in yourself." A moment of balance in an inversion. Poses like these remind me of the infinite potential that lies within each of us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4717d55-c07f-44d3-baec-8667b0cbd329) - ![Yoga for strength. A simple handstand hold, focusing on alignment and stability. This is the foundation from which all other variations can grow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/baed30b7-0cb9-4be1-a9d0-9eed44d4ba3e) - ![Mukta Hasta Sirsasana, a tripod headstand variation. Inversions have the power to shift the flow of energy in our bodies and in our lives, bringing fresh perspective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c509f874-f266-4d7a-8add-c0920d5500f6) - ![Always in love with inversions. This headstand variation with split legs challenges balance and opens the hips, showing the creative possibilities within the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7c81adc-0294-4460-92d7-eafb77225cbc) - [Video: Arm balancing after a long time. It feels good to know the strength is still intact. Consistency is the key to maintaining your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f64b1b65-0dbd-48c8-bde3-3f3742a8a32b) - [Video: Some moments of self-practice, flowing through different asanas in my studio. The Shiva mural reminds me of the source of this ancient art.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12bc6574-9b6e-4cc1-aa3d-f03ef3ea42f4) - [Video: A snippet of today's practice, focusing on shoulder and core strength with push-ups and an L-sit hold using blocks. Props are great tools for building strength progressively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18c4cf58-d046-4c68-9b86-311c70f4dbf2) - ![Balancing on a rock in Parsva Bakasana. This pose requires a combination of core strength, wrist strength, and mobility, connecting me to both my body and the earth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19b48e4a-e595-469e-a3a3-3debd886ffcf) - ![Practicing yoga in a saree. This shows that yoga is not about the clothes you wear but about the connection you feel. Here, I am holding a side crow pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ea71121-3524-4497-ba10-9ad05c1ba60d) - [Video: Welcoming the weekend with my all-time favorite asana, Sirsasana (headstand), and some variations. It's a perfect way to reset and energize for the days ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23811597-3b54-405b-84c5-243ff16f15f7) - ![A headstand variation in the studio. Going upside down is always fun and brings a rush of energy and clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25893149-9fa1-4ff2-80c5-3af78f635010) - ![Yoga and sunset. Holding a firefly pose as the sun goes down. Arm balances connect you deeply to your own power and the beauty of the present moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2865c3a5-90d5-43bb-b8c1-ab9bb8e1ecf6) - ![Inversions always have a very special place in my heart. This is Pincha Mayurasana, or forearm stand, a challenging yet rewarding pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34090cf7-029e-4ea9-8b10-198a73dc0daf) - ![I used to feel arm balancing was not my cup of tea. Over time, with practice, poses like Tittibhasana (Firefly pose) have become a source of joy and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3765b830-8e50-424a-b890-fb2311347394) - ![A moment of yoga love, holding a firefly pose in the studio. The wooden floor and the energy of the space make every practice special.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38c2ab12-66ca-4f54-a07b-a8a3d43657c3) - ![Some strength and balance training through arm balancing poses like Bakasana (crow pose). It's a foundational pose that teaches you to trust your hands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b8636c2-d332-475d-b1eb-8b5c0279d86f) - [Video: A quick blend of strength, flexibility, and control. This video shows a flow from a forward bend into a headstand, a drill I often include in my classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41a13797-9a30-4eaf-99ad-601b47a54556) - !["Yoga is 99% practice & 1% theory." Holding Bakasana during a performance, with the chakra silhouette in the background reminding us of the energetic aspect of our practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/471cd6fc-daa6-4ac1-8cda-492f57beeba1) - ![A quick arm balance after a sound bath session. Even after deep relaxation, it feels good to connect with the body's strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59ea71c2-9fba-44c5-a955-8638bb18a406) - !["Yoga is a skill in action." Holding Eka Pada Bakasana, the one-legged crow pose, during a performance. This asana requires intense focus and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6199c187-a990-40f3-b551-886e4e3a61f7) - ![Challenging myself with a V-sit hold on parallettes. This is a pure demonstration of core and upper body strength, combined with balance and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/663e7bf9-d371-479d-b486-d98017a6b3b2) - ![That late-night craving for practice. Even when the body is tired, a few moments on the mat in an inversion can feel incredibly restorative.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6943257f-f66e-4257-b1e5-8a061ace8227) - [Video: Having summer drinks in a yogic style. A fun challenge to hold a crow pose while sipping a drink, testing my stability and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/712873c6-3d5e-4fa0-bd3e-1034266d0474) - ![Time for some Pincha Mayurasana. This forearm stand is a fantastic pose for building shoulder and core strength, and we work towards it safely in my classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/738d7d83-bfcf-491a-93e8-d992320a5d3e) - [Video: "Don't run behind the asanas. Let them come to you." This video shows the practice of Vrischikasana (scorpion pose), a journey that requires immense patience and dedication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7659d1b5-09d1-439e-a285-ee2ecafaa5a7) - ![Always in love with arm balancing. This is Eka Pada Koundinyasana, or flying pigeon pose, a dynamic asana that combines a twist with an arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7907bfdb-e4e3-448d-a1cf-ff57d06a9876) - ![Ending a session with Mayurasana, or peacock pose. This powerful arm balance strengthens the digestive system and tones the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/844140bb-c3fd-4727-9211-553d07505424) - [Video: I have been doing this core drill for over 7 years. It involves controlled leg movements in a headstand and is one of the best ways to build deep core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/863abaab-60f8-402d-9236-efff83196d3d) - !["The poses are my prayers." Holding Mayurasana on blocks to get a deeper lift. Using props helps in understanding the alignment and mechanics of a pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86a6b4f2-7850-4ee1-818c-bcdd608e9617) - [Video: Handstand goals. This video shows a stable handstand hold, a result of consistent practice and building strength day by day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93d2fb0b-7d0a-4ca3-96b0-46ac715e1a07) - ![How can I miss my Brahmacharyasana (L-sit) when I see stairs on a trek? Finding opportunities to practice everywhere makes the journey more fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96a913b7-4808-4182-a890-03500f9fae91) - [Video: A flow from a standing twist into Parsva Bakasana (side crow). This demonstrates how we can seamlessly integrate twisting, flexibility, and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/989494b8-a94e-4eaf-8769-19578e5b5fb6) - ![Mayurasana on my favorite parallette bars. The bars help to get a better grip and lift, making the pose more accessible while still being challenging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98ad0f71-0483-48e2-bb22-605b8b46cb55) - !["The attitude of gratitude is the highest yoga." A moment of balance and strength in an arm pose during a performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9da6d0b3-72cd-4b09-bb7d-887e3312a244) - ![Handstand everywhere. Whether in the studio or at the gym, taking a moment to go upside down always feels refreshing and empowering.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a03b5f43-bbc5-4cc7-afce-51d8e2b53e61) - [Video: Exploring new places for arm balancing. Using a sofa to practice a press into a handstand is a creative way to build strength at home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a07e4a1d-f384-427f-8893-f90968cdf67f) - ![Inching towards being stronger with every practice. Here I am working on my grip and core strength with an L-sit hang.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8919e47-d746-432d-bd9e-f5027bf1e7f1) - ![Anytime, anywhere arm balancing is a must. A flying pigeon pose on the rocks during a trek, connecting my practice with the raw energy of nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a89e4449-e122-4d34-93df-5b376d341fef) - ![Good vibes only. A moment of playful balance in a headstand variation, with legs in Garudasana (eagle pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/add48193-67cd-406f-b80b-280ebfd1680a) - ![Yoga everywhere. A side crow on the beach, feeling the sand beneath my hands and the ocean breeze. The practice becomes a conversation with the elements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae2f35f7-9436-4dd4-a4d1-8ab0e6024e96) - [Video: Late-night cravings for an inversion. This video shows a core drill within a headstand, perfect for building stability and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5df5582-f04b-431b-a47f-301219a4a855) - ![Hello Sunday. A handstand in a spacious studio, enjoying the feeling of being upside down and the quiet focus it brings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8e346c4-f91f-4021-8322-d96e8decf0b3) - ![Ending the session with Pincha Mayurasana. This pose is a beautiful expression of strength and grace, and a goal for many of my students.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c473eca9-8422-408a-8c58-d386986e0982) - !["Yoga is 99% practice & 1% theory." A challenging arm balance, Eka Pada Koundinyasana II, performed during an event.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c804026b-041a-4096-9911-94c3e343d3c6) - ![Finding strength and balance in a funky one-legged crow pose. I love exploring creative variations of classic asanas to challenge my body and mind in new ways.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd5b423e-7c60-40b1-8a67-85b418943464) - ![Brahmacharyasana, or celibacy pose, by the poolside. This L-sit hold is a powerful test of core and arm strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec8a4cb3-3db3-4fa9-b948-f25e517865f6) - !["Take the time to make the soul happy." A one-legged crow pose, Eka Pada Bakasana, which I once thought was impossible. It's a reminder to never give up on your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0fb24c8-d31b-4a40-b9d8-c57e2921ce2f) - ![I am glad I left my corporate job for this. A powerful firefly pose, Tittibhasana, by the pool, feeling content and aligned with my passion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f435c369-7a1a-4227-bb57-7718a7a1e10e) ## About Building Strength: Arm Balances & Inversions Inversions aren't about brute force. In my classes, I use wall ropes and specific, step-by-step drills—like transitioning from Bakasana (crow pose) to tripod headstand—to help you build the necessary shoulder stability and core control safely. We work on the foundation first so that when you finally lift your feet off the ground, your body is ready. Many people think arm balances are only for those who are naturally athletic. That was not my story, and it doesn't have to be yours either. Years ago, I struggled with these poses. The strength you see in these photos didn't appear overnight; it came from years of consistent, mindful practice on the mat. When we practice poses like Adho Mukha Vrksasana (handstand) or Pincha Mayurasana (forearm stand) in the studio, we don't just jump into the final shape. We break it down. We use blocks to elevate the ground, straps to keep elbows aligned, and wall-mounted ropes for spinal traction. This makes the biomechanics accessible even if you are just starting out. If you are joining for 1-on-1 sessions, we focus on these specific movements for rehabilitative strength or to master advanced skills like acro-transitions. For group sessions at our Sanpada and Seawoods locations, we emphasize the flow—learning how to move between poses is often where the real core work happens. Remember that the goal of these inversions is not just the pose itself. It is about steadying the mind. When you are upside down, your mind has no choice but to be present. That stillness you find in the air is exactly what carries over into your day-to-day life. ## About Sushmita Mukhia I’m Sushmita. My own yoga journey started with poses I thought I’d never master, and today, I help others do the same. I teach from my studio in Navi Mumbai, where we treat every handstand and arm balance as a step toward building both physical strength and mental calm. 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