Advanced Yoga Practice: Strength & Flexibility
My advanced practice is a space for exploration, where we work on asanas that demand deep flexibility and strength. It is less about achieving the perfect shape and more about the journey of what our bodies can do when we let go of the struggle.
Working on Urdhva Prasarita Eka Padasana, or the Standing Split. This pose requires a combination of hamstring flexibility, balance, and core strength, all of which we build progressively in class.
Exploring a deep backbend in Vrischikasana (Scorpion Pose). This advanced inversion challenges strength, balance, and spinal flexibility, and it's a pose I've worked toward with consistent practice.
Playing with a handstand split against the wall. Wall support is a great tool for safely building the strength and confidence needed for inversions and advanced arm balances.
A side-bending variation of Hanumanasana (Full Split). Adding a lateral stretch to this deep hip opener intensifies the pose and targets the side body.
A flow sequence transitioning from a deep backbend into Pincha Mayurasana (Forearm Stand). This demonstrates the dynamic connection between flexibility and strength in an advanced practice.
Holding Parivrtta Parsvakonasana (Revolved Side Angle Pose). This deep twist detoxifies the organs while strengthening the legs and improving spinal mobility.
Virabhadrasana I, or Warrior I, is a powerful standing pose that builds strength and confidence. Here, I focus on grounding through the feet while lifting through the chest and arms.
A standing backbend, or Anuvittasana, is a great way to open the entire front body. I teach how to engage the legs and core to protect the lower back in these deep stretches.
Prasarita Padottanasana, the wide-legged forward fold. This is a fantastic hamstring and inner thigh stretch, and also a calming inversion that brings blood flow to the brain.
Parivrtta Ardha Chandrasana (Revolved Half Moon Pose). This is a challenging balancing pose that combines a twist with a standing balance, requiring intense focus and stability.
About My Advanced Practice: Strength & Flexibility
If you are ready to take your practice further, we focus heavily on the mechanics of safety. Advanced asanas like inversions and backbends are not just about reaching the pose, but understanding how to engage your core and protect your joints while getting there. We will use props like yoga wheels and blocks to safely open your body and bridge the gap between where you are and where you want to be.
Building Strength Through Awareness
Advanced practice is often misunderstood as simply doing the most difficult poses. In my classes, we redefine this. Whether we are working on Urdhva Prasarita Eka Padasana or perfecting a Pincha Mayurasana, the goal is total body awareness. You learn to listen to the cues your muscles give you, distinguishing between the discomfort of growth and the pain of an injury.
My Approach to Advanced Asanas
- Mobility Before Flexibility: We prioritize joint health. Before deep splits or backbends, we ensure your hips and shoulders have the necessary range of motion to avoid strain.
- Prop-Assisted Learning: I use yoga wheels and blocks not as crutches, but as tools to deepen your stretches and support your spine during backbends, allowing you to explore the full expression of a pose safely.
- Safe Inversions: For arm balances and inversions, we start with wall-supported drills to build the required stability. It is about confidence as much as it is about strength.
The 'Jaane Do' Philosophy
Even in advanced practice, things get messy. You might wobble, you might fall, and that is okay. We don't force our bodies into shapes; we guide them. If you are struggling with a pose, we pause, breathe, and let it go. My sessions are grounded in my own recovery from ACL and meniscus surgery, so I am very careful about how we load the joints.
Whether you meet me at my sessions in Cult Koramangala or HSR, expect a class that is challenging but deeply mindful. We show up, we put in the work, and we stay grateful for the process. If you want to refine your flow or finally nail that forearm stand, let's start with a chat.
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