Advanced Yoga for Strength & Flexibility
Building advanced strength and flexibility is a journey of patience and discipline. Whether you are working on your first headstand or deepening your backbends, it is about listening to your body, not just the pose.
This video shows the process of kicking up into a supported headstand (Sirsasana). It's a powerful inversion that requires core strength, balance, and confidence, all of which we build progressively in my classes.
This is a variation of the Lizard Pose (Utthan Pristhasana), using blocks for support to achieve a deeper quadriceps stretch. Using props allows us to safely explore advanced flexibility and work on opening up tight areas like the hips.
The Wheel Pose (Chakrasana) is a powerful heart-opener that strengthens the spine, arms, and legs. This image captures the full expression of the pose, showcasing the flexibility and strength that a consistent practice can build.
Here I am practicing King Pigeon Pose (Eka Pada Rajakapotasana) in a serene outdoor setting. This advanced hip and heart-opening pose requires significant flexibility in the spine and shoulders, embodying the grace and strength of yoga.
This video demonstrates variations within the Wheel Pose (Chakrasana), including single-leg lifts. These variations add a layer of challenge, further developing core stability, balance, and unilateral strength.
This sequence shows the difference between backbending in Wheel Pose and forward bending in Shoulder Stand. This highlights how I structure classes to include counter-poses, ensuring a balanced practice that strengthens and stretches the body safely.
This clip shows a balancing sequence moving from Tree Pose to an extended hand-to-big-toe pose. Such transitions are key in Vinyasa and Ashtanga yoga for building stability, concentration, and fluid strength.
A complex twisting and binding pose that deeply opens the hips and stretches the spine. This kind of asana demonstrates how yoga works on multiple levels, improving flexibility while also detoxifying the internal organs through compression.
This is a dynamic Vinyasa flow that moves through a Wild Thing Pose variation into a side plank and split. It's a challenging sequence that builds full-body strength, coordination, and requires a high degree of flexibility.
This seated twisting pose combines a deep hip opener with a spinal twist, requiring both flexibility and balance. It's a powerful asana for releasing tension in the hips and improving postural alignment.
About Strength & Flexibility
Advanced practice isn’t about the social media pose; it’s about the intelligent use of props to get you there safely. I use cork blocks, straps, and yoga wheels to help bridge the gap between where you are and where you want to be. Before we tackle inversions or deep backbends, we focus on the foundational core stability that actually protects your joints during the movement.
My Approach to Advanced Asanas
Yoga is a 'work-in' for me, and that doesn't change when we get into advanced postures. Whether we are practicing Sirsasana (Headstand) or finding the full expression of Chakrasana (Wheel Pose), the priority remains: stability before mobility. You don’t need to be a gymnast to start; you just need to be teachable.
Why Props Matter
I don't believe in forcing the body to achieve a shape. Using props like wheels and blocks isn't a sign of weakness; it’s a tool for intelligent practice. We use them to safely open the shoulders and spine, allowing you to move deeper into poses like King Pigeon or the splits without the risk of injury. It allows us to work on the alignment that keeps your practice sustainable.
Building from the Ground Up
We don’t jump straight to the peak pose. We build the necessary core stability and shoulder strength first. If you want a solid inversion practice, you need a strong core, not just luck. My sessions are a balance of Hatha and Vinyasa; we hold poses to build heat and muscle, then we flow to improve mobility. It’s the perfect mix for anyone looking to feel stronger and more agile, whether you are training for a sport or just navigating the daily chaos of Mumbai city life.
Let’s Practice
If you are in Juhu, Bandra, or anywhere across Mumbai, I can come to your home for a private session with all the necessary equipment. If you are further out or traveling, we can work on your practice via Zoom. Let's get on the mat and work on your goals.
Nikita Bhambhani
I’m Nikita, and I believe fitness is a lifestyle, not a punishment. I’m a Scorpion soul who loves Hatha yoga, lifting weights, and finding that sweet spot between discipline and enjoying my cheesecake. I’ll help you find your strength, and we will keep it real while doing it.
Looking for something specific?
Explore other styles or training options I offer to find the right fit for your goals.
More from Yoga Instruction by Nikita Bhambhani
More services by Nikita Bhambhani