---
title: "Advanced Yoga Anatomy & Asana Course to Master Advanced Asanas - mytribe"
description: "Ready to deepen your practice? Join our Advanced Yoga Anatomy & Asana Course online. Understand yoga body mechanics to master advanced asanas like inversions and arm balances safely. Enroll to transform your practice with expert guidance."
canonical: https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online
last_updated: 2025-09-06
---

# Advanced Yoga Anatomy & Asana Course (Online) in Bengaluru

By [Shashi Prabha Dwivedi](https://mytribe.in/yogyatra_with_shashi) · I teach advanced yoga asanas online with a focus on anatomy, alignment, and safe progression, using pre-recorded lessons and live feedback for those who already have yoga experience.

Typically ₹7.5-10.5K per course (estimate)

## Locations

Attend online from anywhere

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Single Skill Unlock Workshop

Short-term deep dive into one specific peak pose category like Headstand or Pincha Mayurasana.

Typically ₹2,000-3,000 Per Workshop (estimate)

#### Workshop Scope
*   **Focus:** Dedication to one specific peak pose category (e.g., Inversions or Backbending).
*   **Format:** Delivered as a single intense Live Session (2-3 Hours) or a specific Mini-Video Course module.

#### Curriculum
*   **Anatomy:** Breakdown of agonist (firing) and antagonist (inhibiting) muscles.
*   **Drills:** Wall-assisted drills to overcome fear of falling and prop usage (blocks/chairs) for simulation.
*   **Safety:** Specific instruction on safe exit strategies and falling techniques.

#### Materials
*   **Q&A:** 30-minute segment dedicated to specific troubleshooting (e.g., lower back pain issues).
*   **Resources:** Includes PDF cheat sheet of the drills.

### Yog Yatra Mastery Annual Hybrid Course

1-year access to pre-recorded anatomy library plus weekly live Q&A sessions for technical corrections.

Typically ₹7.5-10.5K Per Course (1 Year) (estimate)

#### Core Curriculum (Pre-Recorded)
*   **Access Duration:** 365 Days access via Website or Graphy App.
*   **Anatomy Modules:** Bio-mechanics focus covering flexion, extension, and compression vs. tension.
*   **Asana Breakdowns:** Step-by-step progressions for Headstand, Pincha Mayurasana, Arm Balances (Crow, Crane, Eight-Angle), and Backbends.
*   **Production Quality:** Functional HD video focused on instruction clarity rather than cinematic visuals.

#### Live Mentorship
*   **Weekly Session:** One Zoom session per week (60-90 mins) strictly for Q&A and spot-checking alignment.
*   **Community:** Access to private peer group for motivation and practice video submission.

#### Teaching Approach
*   **Style:** Technical training with strict military-style corrections on alignment.
*   **Language:** Bilingual delivery using English for anatomical terms and Hindi for conversational explanations.

### Live Advanced Intensive Cohort (3 Months)

4 live Zoom classes weekly for 3 months focusing on real-time accountability and intense asana practice.

Typically ₹7.8-12.5K Per 3-Month Term (estimate)

#### Live Training Schedule
*   **Frequency:** 4 Live Zoom Classes per week.
*   **Total Duration:** 3 Months (Approx. 48-50 hours of live training).
*   **Class Structure:** 10 mins mobility drills, 40 mins thematic practice (Hips, Backbends, or Inversions), 10 mins breathwork.

#### Technical & Accountability
*   **Recordings:** Zoom recordings available for 24-48 hours after the session.
*   **Corrections:** Verbal adjustments provided via audio based on camera visibility.
*   **Accountability:** High focus on discipline; camera-on participation is expected for corrections.

#### Requirements
*   **Prerequisites:** Advanced progression course; requires knowledge of Surya Namaskars and ability to hold a plank.
*   **Equipment:** User must own 2 sturdy yoga blocks, a yoga strap, and have access to clear wall space.

## About Advanced Yoga Anatomy & Asana Course (Online)

### Not About Perfection, Just Showing Up

Most people ask me, "Shashi, main kar paungi na?" (Will I be able to do it?). My answer? "Aap bas aa jao." (You just come). This course isn’t for showing off on Instagram. It’s for anyone ready to move beyond intermediate yoga, ready to be patient, and okay with learning slowly, not magically.

### My Approach

I believe yoga maturity is when patience wins over ambition. We won’t chase fancy shapes. Instead, I’ll help you understand the 'how' and 'why' behind each movement. We’ll focus on yoga anatomy for advanced practitioners, so you build strength and avoid injuries.

### What You’ll Learn

- Deep dive into alignment, body mechanics, and safe progression in advanced yoga postures  
- Technique drills for inversions: Sirsasana, Pincha Mayurasana, and Handstand  
- Arm balances like Bakasana, Astavakrasana, and Mayurasana  
- Backbends for both the body and mind, using props and step-by-step drills  
- Hip opening and flexibility for things like Hanumanasana (splits)  

### How It Works

- Pre-recorded modules for online asana breakdown sessions  
- Weekly live Q&A and posture correction - yes, I will call out your mistakes!  
- You’ll need some consistency and previous yoga experience. Absolute beginners, sorry, this isn’t for you.

### Real Talk

People say, "Shashi ki training achhi hai, daant bhi achhi padti hai" (Shashi's training is good, and so is her scolding). I push you because I see your potential. Just show up, and I’ll handle the rest.

## Highlights

Browse through Shashi Prabha Dwivedi's best work.

### [Featured](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online/featured)

- ![This variation of Pincha Mayurasana, or forearm stand, is a beautiful expression of balance and strength. It's a pose that requires more than just strong arms; it demands deep core engagement, shoulder stability, and a precise understanding of your body's center of gravity. In my advanced course, we focus on the anatomy behind inversions, using specific drills to build the strength and awareness needed to fly safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49892a79-e0c6-4f2b-9ca4-ecf54b24cadd)
- [Video: Are you feeling stuck in your yoga practice, unable to achieve poses like front splits, backbends, or arm balances? It's often not a lack of strength, but a lack of knowledge about your own body. I created this course to teach you the anatomy, muscle engagement, and specific techniques you need to progress safely and achieve your goals, complete with weekly live sessions for personal correction.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/003a4f19-fec9-4692-99f9-2e08ca5529b1)
- [Video: People often ask how long it takes to achieve a pose like Poorna Dhanurasana, or full bow pose. This video shows my student Nivedita's journey. Progress isn't about a timeline; it's about consistent practice and surrendering to the process. Her dedication is proof that with the right guidance, transformation is always possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c63d204e-c4cb-4cb7-aa70-0213c841e7ab)
- [Video: Here is a step-by-step tutorial for Astavakrasana, or Eight-Angle Pose. I break down the palm placement, how to engage your core, and the mechanics of shifting your weight forward to lift off. My course is filled with detailed breakdowns like this for beginners, intermediate, and advanced practitioners to master complex arm balances safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c74de348-db45-45d4-b25e-5703a275c74b)
- [Video: They used to say yoga is only for the flexible, and looking at my practice from January 2021, I might have agreed. This video shows my own backbend journey. It's not about being perfect from the start; it's about showing up, being patient, and letting the practice transform you. Yoga meets you exactly where you are.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5256e6bc-f3e2-4ccf-a9e4-92358e240a50)
- [Video: Transformation doesn’t come from intensity, it comes from consistency. My students Aruna and Nivedita, who haven't missed a class in three years, are a testament to this. Watch them flow in sync, demonstrating the strength and grace that is built one practice at a time. This is the kind of dedication we foster in our community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7877ad1-7487-4324-bf70-49757186f9f9)
- ![A saree doesn't stop the practice. Here, I'm holding Natarajasana, or Dancer's Pose, which requires immense balance, focus, and deep back and shoulder flexibility. Yoga isn't about the clothes you wear or the place you practice; it's about the presence and awareness you bring to the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e29d15f-015b-4a2c-af18-4c17b7288609)
- [Video: This is a tutorial on one of the safest ways to enter a Tripod Headstand from a wide-leg fold. I explain how to create a stable base, engage the right muscles to protect your joints, and shift your hips over your shoulders for a controlled lift. Understanding these mechanics is key to a safe inversion practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b14e2fd-14dd-462c-af90-8099a55106a8)

### [My Journey: From Stiffness to Strength](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online/my-journey-from-stiffness-to-strength)

- [Video: This video shows my practice from 4.5 years ago compared to today. I started stiff, unsure, and afraid to fall, but I kept showing up. If you think you're not flexible enough or it's too late to start, let my journey be your sign that progress is inevitable with consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48d2b2d6-e704-403f-bb5e-0ff596cc0c0a)
- [Video: This is my first drop back from 2020 versus a recent one. Back then, it felt like an achievement. Now, it's about awareness. This is the essence of a mature yoga practice: it’s not just about doing the asana, but living the awareness inside it with the right guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b55bc1fd-d1f8-4dc9-b34b-e42d922c0049)
- [Video: Yoga doesn't require flexibility, it builds it. This video compares my Samakonasana, or middle split, from 2021 to today. It's a clear example of how the body opens up over time with dedicated and correct practice, proving that yoga truly meets you where you are.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/233b8020-44c3-49db-9351-283dff1d75ad)
- [Video: This is my Pincha Press journey. In July 2024, I couldn't float up. A year later, the movement is smoother and more controlled. This progress didn't happen overnight; it's the result of consistent practice and a growing awareness of my body's mechanics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e42469dc-c4b0-4087-87b6-a66b6ab3b967)
- [Video: Here is my journey from Pincha to Baby Crow. I first tried it in May, attempted it again in June, and finally found the balance in July. This is a real-time example of how progress can be slow, but every attempt counts and builds towards the final pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/998ec2a6-2eb8-4efe-9882-046e92118827)
- [Video: In 2021, I used to watch videos of advanced yogis and dream, "One day, maybe." Today, that 'maybe' has become my reality through practice, patience, and many falls. If you are dreaming of your "one day," know that it is achievable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bf73e7d-715e-4e8d-bff2-0ff3c4dcf7d9)
- [Video: After a full year of dedicated effort, I finally unlocked my first Pincha Press. This wasn't a single moment of success but the culmination of consistent bodyweight strength work and daily awareness drills. It’s a reminder that if you are in the middle of the "almosts," keep going.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/726eed55-bcf9-469b-9161-5de68dc9449e)
- [Video: I started yoga to show others what my body could do, but the practice gave me something deeper: a way to heal and grow emotionally. The strength yoga gave me goes far beyond the physical poses. My happiness is no longer defined by compliments, but by my own inner transformation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d748b1f-c6c6-4b20-9e98-fa062f207a3d)
- [Video: Maturity in your yoga journey isn't about achieving a perfect split. It's when you stop chasing poses and start enjoying the process, when you ask what the asana is teaching you today. True success on the mat is the ability to breathe calmly and honor your body's timing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15a05e47-8afc-41eb-a018-28b7cb97f141)

### [The Teacher's Corner: Anatomy & Pose Breakdowns](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online/the-teacher-s-corner-anatomy-pose-breakdowns)

- [Video: A student asked what every yoga teacher should know before teaching a pose. I explain the importance of knowing the Sanskrit name, the joints and muscles involved, and the type of movement like flexion or extension. This anatomical knowledge is what prevents injury and ensures safe practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3709121-e905-4be6-b3f0-497426d51688)
- [Video: Many of you ask which anatomy books I recommend for yoga teachers. In this video, I share my must-read list, including the fantastic series by Ray Long. Understanding the body's mechanics is what elevates your teaching from just giving cues to providing deep, functional guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d44359a4-90c2-4dc2-80b0-04c85541e5b8)
- [Video: Here is a tutorial for a playful but challenging transition: Bakasana (Crow Pose) roll to Astavakrasana (Eight-Angle Pose). I break down the movement step-by-step, focusing on core control and hand placement. This is the kind of detailed instruction you can expect in my classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ca20f47-5991-4c21-9e6d-e2536dfd3699)
- [Video: In this tutorial for the Bakasana roll to Astvakrasana, I emphasize the importance of moving slowly. Rushing through transitions means your mind can't keep up. To build control, you have to be deliberate and conscious of every micro-movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86455ed8-4043-4ab2-9cff-533fe315c206)
- [Video: This is a transition sequence I give my students for homework. It involves moving from Plank to Urdhva Mukha, Adho Mukha, and jumping into Bakasana. This flow builds strength, balance, and body awareness, teaching you to control each movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/442626e0-b361-4adb-b416-36dd6927d5b3)
- [Video: This is a must-try transition from Reverse Plank to Chakrasana (Wheel Pose). I demonstrate how to shift your weight onto your legs to free your arms, moving mindfully into the backbend. It's a beautiful way to build both strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84b6c0d1-030e-4f94-88bf-09b9c20316e4)
- [Video: Here is a detailed tutorial for the Forearm Kickover. I guide my student through her first attempt, focusing on dropping the elbows, elevating the shoulders, and using the right amount of momentum. This is how we break down fear and build complex skills safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25b7aaef-fe7a-4463-8dad-1f37bfcebd6b)
- [Video: Watch another student's first attempt at a Forearm Kickover. I provide real-time cues on elbow placement, walking the feet forward, and lifting one leg at a time. This hands-on, detailed guidance is what helps students achieve breakthroughs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/544c4291-0921-4880-8d81-5311b33fd3ed)
- ![A good teacher never compromises on alignment or form, even if it means being a little strict. Here, I'm using blocks and the wall to ensure a safe and deep backbend, focusing on correct technique over just achieving a shape. This is a core principle of my teaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2400efd7-6576-4eba-b17c-3e661a0194fe)
- ![Don't just copy others blindly. Learn from their journey, not just their reels. Here I am practicing a supported Pincha Mayurasana, a drill I mastered before teaching it. I only teach what I have lived and understood in my own body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57d14f39-82d1-4cf0-b03d-7baf7513c975)
- ![Being a great practitioner doesn't automatically make you a great teacher. But a good teacher must be a dedicated practitioner. My own practice, like this drop back, informs every class I lead and every correction I give.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f611bdd-3ac2-4bdf-8dd7-29803a6e8037)
- ![There's no such thing as an 'advanced pose', only deeper awareness, alignment, and consistency. What looks difficult, like this Samakonasana (center split), can feel effortless with the right technique, which is what I focus on teaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/682f6e28-c24c-4104-878b-d6354812275f)
- ![You don't master yoga in a day, and neither do we as teachers. If you stop learning, you stop growing. My practice of poses like Natarajasana (Dancer's Pose) is a constant process of refinement and learning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1ea5f97-6e70-481f-b3ca-6c5e46fcbbcf)
- ![After four years of teaching, I know that my role is not just to be a teacher, but to always remain a student. Leading this large Yoga Day session was a humbling reminder that the journey of learning is endless.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60acc5b8-ff4a-44f7-b8ba-a704d3982bf1)

### [Our Community: Student Progress & Class Moments](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online/our-community-student-progress-class-moments)

- [Video: This is what consistency, patience, and body awareness can do. I am so proud of my student Abhilasha's transformation in her Eka Pada Bakasana (One-Legged Crow Pose) over the past year. Her journey is a true inspiration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71fb049d-99be-4e69-8d23-93af6dfd563b)
- [Video: The feedback from my online course students says it all. They highlight the deep anatomy lessons and the value of our live sessions for posture correction. Hearing their experiences of gaining strength and understanding is the greatest reward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c82260cf-6993-428e-b048-bc4b20f57f79)
- [Video: I celebrate my students' poses more than my own. My success is their growth. This video captures the joy and focus in the studio as I guide them through their practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7002f54c-a08f-4f76-8670-de454cfeecf5)
- [Video: Fall, rise, and repeat. Sandeep's journey is an inspiring story of determination. Watching him work on his kick-overs, facing challenges with a smile, embodies the spirit of our studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51431fdf-451f-4ba9-8f91-ea741c40c56e)
- [Video: My student Priyanka's Kapotasana journey shows how persistence and guidance unlock potential. She started by just touching her toes, but with a small adjustment, she was able to grab her heels. It’s amazing what a determined mindset can achieve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce34264d-f79f-4d1d-813c-82e84406644a)
- [Video: I am so grateful to witness everyone evolving on the mat. This video shows the power-packed sessions and unstoppable energy of our community, from adults in deep backbends to kids exploring their strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b001e2c0-4c8f-4ddf-912c-53ad31f1f128)
- [Video: This was the first session of International Yoga Day at Decathlon Sarjapur. It was all about moving with purpose and awareness. I am so grateful to everyone who joined and shared their energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a243ca6-bcff-4ae6-9151-258b28735e1f)
- ![Here are more glimpses from our International Yoga Day session. This wasn't just about poses; we moved with intention and meaning. In yoga, every breath and every movement tells a story of community and connection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46bb1802-f22d-4fa4-a51b-19e5f1f10321)
- ![Yesterday’s Yoga Day session was a beautiful blend of inspiration and community. From kids to adults, everyone motivated each other, growing stronger together. Here is a student working on her Hanumanasana (splits) with props.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/204a3d55-854b-4594-9eeb-ee5160463de1)
- ![Today’s session was a showcase of incredible talent and dedication. I am so proud to see my students, like this one mastering Urdhva Dandasana in a standing forward bend, pushing their limits. Their progress is my greatest inspiration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/587bf892-798a-4d2f-903a-fa288e7a78cb)
- ![Another one of my dedicated students holding a perfect Mayurasana (Peacock Pose). This arm balance requires immense core and wrist strength, and his focus is incredible to watch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3017a88-9f7e-40f5-9f96-cf384495e02e)
- ![A student demonstrating incredible control in this Tripod Headstand variation. Seeing my students find stability and grace upside down is a highlight of my teaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a6dac42-04ce-4477-a827-134ca7d28423)
- ![This student is holding a solid Bakasana (Crow Pose). Building the strength for arm balances is a journey, and his consistent practice is clearly paying off.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1bac6d4-1372-4773-91bd-10bf89681d30)
- ![Here is a student holding a steady Pincha Mayurasana (Forearm Stand). Her alignment and strength are a testament to her hard work and dedication in class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33e2b00c-515f-48e0-85c5-17f7802cc77e)
- [Video: A peek into our practice sessions, where we fall in love with taking care of ourselves. From supported headstands to kids working on their splits, every person's journey is honored.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0123116-6085-432e-bebe-2a3b1696e5c0)
- [Video: Here are some highlights from this week’s sessions, showing our practice and progress. From hands-on adjustments to students finding their balance, the studio is always buzzing with focused energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c133f37f-99cb-4cf8-8cd6-1501b7b0a4af)
- [Video: Glimpses from my Forearm Stand Workshop. It’s not just about balancing, but about understanding your body. I am so proud of each student for their breakthroughs, from getting off the wall to gaining clarity on their foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c79f85a4-11f5-4f48-9649-246b20fd2e85)
- [Video: Pretty girls? No. Strong girls. Wild girls. Yoga girls. Here we are practicing Nakrasana, the crocodile crawl, a powerful and playful way to build full-body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1bcdffd7-ef99-4849-b7b4-53506e83ac0b)
- [Video: Sharing some powerful moments from this week’s practice. These clips aren't just about the poses, but about the commitment of showing up again and again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/843da82a-9021-4036-a47c-0d35a6d063b9)
- [Video: What a beautiful start to the week. I am so grateful for the energy, effort, and smiles on the mat. Here are some moments I’m proud to share, from hands-on assists in headstand to strong standing poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46c403f0-7f88-4e81-99dc-d0c21fab954e)
- [Video: Sharing the energy, the effort, and the laughter from today’s class. Every session is a new opportunity to learn and grow together as a community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8164ef1b-048c-440f-bc5e-51a7bff1d0c9)
- [Video: Don't just move, move with meaning. Every inch of your body has something to say. Here are some moments from class, showing students connecting deeply with their practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc354e88-b7fe-4b88-b4d9-bfeb32b05828)
- [Video: A little peek into today’s practice. It was one of those sessions that leaves you feeling grounded and grateful, with students exploring different variations of inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f07997e5-8584-4155-809d-c148668559fd)
- [Video: A weekend dose of controlled fire. This video captures the dynamic energy and strength of my students as they move through challenging sequences.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/590ba7a8-1b47-49b0-9b5a-078233274787)
- ![A beautiful moment of synchronized practice in the studio. Two students holding Sirsasana (Headstand) side-by-side, reflecting the shared focus of our community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/225c3419-2280-4875-8656-e6e2b1efb683)
- ![A room full of headstands. There is nothing more powerful than seeing a group of students moving together, finding their balance and strength collectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21992794-7fbf-4303-bb68-ba1b5b7551fe)
- [Video: This weekend's session was fire. From advanced backbends in the park to deep splits in the studio, the energy this tribe brings to the mat is unstoppable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/699c360a-26ea-41d6-84c9-023efd2f00ee)
- [Video: Glimpses from this week’s practice, where there are no perfect poses, just consistent effort. From assisting a young student in a backbend to another finding her flexibility, it's all about the journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e694775-7f0a-4659-9277-e0277f213666)
- [Video: Here’s a peek into today’s session. From men building strength in arm balances to young girls finding their playful balance, the studio is a space for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1eb20358-951a-4d35-acee-89b52af98102)
- [Video: Our yoga studio is a space where yoga is for all, every single day. This video shows the diversity of our practice, with students of all levels working on backbends and inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0d0cac9-a9f3-4fbe-b756-ab5d87b4b3ea)
- ![Happy back day in the studio. Here a student works on Vrschikasana (Scorpion Pose) over a block, a challenging backbend and inversion that requires immense strength and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26f18190-4389-4b9e-93cb-d07574c873d9)
- ![A student in a deep Kapotasana (Pigeon Pose), demonstrating incredible flexibility. It's inspiring to see such dedication and openness on the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5847ea6d-2de4-41fe-afe2-ae4880e78121)
- ![A student receives a hands-on adjustment in Eka Pada Rajakapotasana (One-Legged King Pigeon Pose), helping her to safely deepen the backbend and open her shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88448554-ccd9-4459-a7b7-374798b02428)
- ![As a teacher, I provide hands-on adjustments to ensure proper alignment and safety, like in this plank pose correction, helping the student engage her core correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ce3f5a5-bd43-4d3d-b594-aef4a5275b0c)
- [Video: After a deep split session, every step is an adventure. The post-split yogi walk is a real thing, and it always brings some laughter to the studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1075e67c-cc70-42a3-80ab-600610671037)
- [Video: Celebrating the upside-down victories of my amazing students. A room full of headstands is a room full of focus, trust, and shared energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71a5f624-bee3-482b-8cd6-d1fa72bb73ce)
- ![Glimpses from today’s session. This young student’s joyful smile while holding Hanumanasana (the splits) is a perfect reminder that yoga can be playful and fun at any age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a81275f-5080-4904-9c9c-b8a5f7668024)
- [Video: Little eyes don’t just watch, they mirror. It's amazing to see kids in class attempting the flows and finding their own way to move, inspired by the practice around them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc2a7dec-0b8e-49b7-b9e6-b7bc1a42f732)

### [Inversions & Arm Balances](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online/inversions-arm-balances)

- ![This variation of Pincha Mayurasana, or forearm stand, is a beautiful expression of balance and strength. It's a pose that requires more than just strong arms; it demands deep core engagement, shoulder stability, and a precise understanding of your body's center of gravity. In my advanced course, we focus on the anatomy behind inversions, using specific drills to build the strength and awareness needed to fly safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49892a79-e0c6-4f2b-9ca4-ecf54b24cadd)
- [Video: Here is a step-by-step tutorial for Astavakrasana, or Eight-Angle Pose. I break down the palm placement, how to engage your core, and the mechanics of shifting your weight forward to lift off. My course is filled with detailed breakdowns like this for beginners, intermediate, and advanced practitioners to master complex arm balances safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c74de348-db45-45d4-b25e-5703a275c74b)
- [Video: This is a tutorial on one of the safest ways to enter a Tripod Headstand from a wide-leg fold. I explain how to create a stable base, engage the right muscles to protect your joints, and shift your hips over your shoulders for a controlled lift. Understanding these mechanics is key to a safe inversion practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b14e2fd-14dd-462c-af90-8099a55106a8)
- [Video: Your mat is not a stage, it is a mirror. This forearm plank is a foundational pose for building the core and shoulder strength necessary for inversions like Pincha Mayurasana. It reflects your patience and inner state of being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/776bd617-5c2b-4211-bbbc-e52f7167df98)
- [Video: This Chaturanga Dandasana is a key component of Vinyasa flow and essential for building the upper body strength for arm balances. It's not about performance, but about self-reflection and building a strong foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/401dda43-f185-4027-832a-997affd84418)
- [Video: Another look at Chaturanga Dandasana, a pose that builds immense strength in the arms, shoulders, and core. Mastering this pose is a gateway to more advanced arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6149df6-3588-4b9a-8335-cbf6f574b8d1)
- [Video: Playing with a fun Sirsasana (Headstand) variation I saw. The practice is not just about holding static poses, but also about exploring movement and challenging your balance in new ways.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55aaeb58-50c0-420b-844e-600fa0d67192)
- [Video: This is a dynamic transition from a flying splits arm balance into Chaturanga. Yoga isn't just about static shapes; it's a moving meditation that builds strength and control through fluid movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d47294d2-8c15-420e-a0aa-bbf37cf021e1)
- [Video: People often ask how I can do poses like Mayurasana (Peacock Pose) on a bar. The answer is simple: train the right way. This video shows the bodyweight strength training that makes such feats of balance possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86713f7a-def9-4450-a864-f43dde5bd70d)
- ![A handstand practice against the window. This pose, Adho Mukha Vrksasana, is the culmination of shoulder strength, core control, and the courage to kick up. Every practice, perfect or not, is a step forward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4dbd1ea-9465-455f-8efe-7c452b35a8be)
- ![Using a chair as a prop to practice an Eka Pada Koundinyasana variation. Props are not a sign of weakness; they are intelligent tools to help understand alignment and build strength for challenging arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a675157c-6c95-4ced-bbf3-6771067a2995)
- ![A wide-legged variation in Pincha Mayurasana (Forearm Stand). This tests not only balance and strength but also hip flexibility. The silhouette against the window highlights the body's clean lines.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07943cb2-d28f-4994-b084-fd170ad855ea)
- ![Practicing a funky one-handed forearm balance using blocks for support. This drill helps build unilateral strength and stability, which is crucial for more advanced and asymmetrical arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bad366b8-23b3-4d00-af10-d8b755d6ac14)
- ![A variation of Pincha Mayurasana with legs in Garudasana (Eagle Pose). This challenges balance and hip compression, requiring intense focus to maintain the center of gravity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2face557-c99a-4d9e-a6ba-465858e787ee)
- ![Vrschikasana (Scorpion Pose) in Pincha Mayurasana, using a dumbbell for added wrist and forearm strengthening. This advanced variation combines a deep backbend with an inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a98df62-10d6-4c39-8b8f-d42844bf1726)
- ![Using a yoga belt for support in Pincha Mayurasana. This is an excellent technique for beginners to understand shoulder engagement and find balance without the fear of falling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38884ca7-bebc-46fc-9164-5d74b159a0fc)
- ![A funky Pincha Mayurasana variation, playing with leg positions to challenge my balance. Exploring different shapes in inversions keeps the practice fresh and insightful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4a20118-deb6-4fa4-a034-cfc99e9ecc46)
- ![A tuck variation in Pincha Mayurasana, holding a dumbbell. This drill is fantastic for building the core compression and shoulder strength needed for pressing into a forearm stand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8cdcee37-bcdc-4c59-a724-6e7349508b2e)
- [Video: Technique gives you control, and awareness gives you courage. Here I am practicing Eka Pada Koundinyasana on a chair, demonstrating how props can help you safely explore and master advanced arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7143f99b-799b-4647-9d35-f8db991388de)
- ![A clear shot of Eka Pada Koundinyasana on a chair. Using props like this allows you to feel the correct alignment and muscle engagement before attempting the full pose on the floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6a62f14-e519-405a-9c0f-de6f1474ed9d)
- [Video: When play becomes practice. This is a creative flow moving from a low lunge into a funky arm balance, all set to the rhythm of music. It's a reminder that yoga can be both a discipline and a dance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b88d6bcb-617d-44b6-915d-ca55d0b9a475)
- [Video: It's time to rise and spread your wings. This video showcases various arm balances like Mayurasana (Peacock Pose) and a funky Pincha, demonstrating the strength and confidence that yoga builds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05b7d709-708c-4483-9efa-3b437b6e1266)
- [Video: Yoga made me meet the strongest version of me. This video features a variety of inversions and arm balances, including Pincha Mayurasana and Mayurasana on a railing, showing that strength is both physical and mental.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/115703ef-2376-4571-8a9e-dc07454939e8)
- ![A handstand in a saree, breaking the stereotype that traditional wear is restrictive. A handstand requires total body integration, from the fingertips to the toes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6ce45bb-d529-4627-99af-7bd92973f30d)
- ![A straight Pincha Mayurasana (Forearm Stand) in a saree. This pose is a testament to the power of consistent practice, building the shoulder and core strength to hold a straight line upside down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4e61a7a-e30f-45c6-af3b-f961ab0fc9ee)
- ![Practicing Eka Pada Koundinyasana II by the poolside. This arm balance requires a combination of twisting, hip opening, and upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2d9ffc5-5794-482d-aa2f-dc84125a74fb)
- ![Astavakrasana (Eight-Angle Pose) by the pool. This pose looks complex, but with the right technique of hooking the legs and shifting weight, it becomes an accessible and empowering arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bcb67a4-a291-44e0-80b1-33b642923e9a)
- ![A solid Pincha Mayurasana (Forearm Stand) practice. Notice the straight line from the shoulders to the heels, a result of strong core and shoulder girdle engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b7b71d1-ec43-45c8-9173-998b80c807eb)
- ![A funky Pincha Mayurasana variation, playing with a stag leg position. This not only challenges balance but also adds an element of creativity to the inversion practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49931571-2edc-4603-b6a4-0da406d474cb)
- ![Another angle of Astavakrasana (Eight-Angle Pose). This view shows how the legs are interlocked and resting on the arm, creating a stable shelf for the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/616d7c2a-d9ed-4066-b324-e83a507f45fc)
- ![Eka Pada Bakasana (One-Legged Crow Pose). This asymmetrical arm balance requires more core control and balance than the traditional crow pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db0eeb62-9c19-4589-8448-6aeda286c0c2)
- [Video: My students requested I cut my birthday cake while in Pincha Mayurasana. Challenge accepted! This was a fun way to celebrate, combining my love for yoga and my community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc57f432-e167-4828-ace3-69d1f09b3590)
- ![A student holding a beautiful funky forearm balance in the studio. Her focus and strength are inspiring to witness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f124215d-620e-436a-a1bd-8337e9ba0ac7)
- [Video: This drill, holding a block between the feet in a tucked forearm stand, is incredibly tough but amazing for building core compression and adductor strength for a solid Pincha.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d1c1506-655f-4c38-a270-b8e225698c31)
- [Video: My usual Wednesday morning therapy session at Decathlon. Here, I'm practicing Pincha Mayurasana, finding my balance and focus to start the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15de3e10-f0e2-47ec-8e31-12bf6a28fff1)
- [Video: A dynamic flow from a tucked forearm stand to Eka Pada Koundinyasana. Transitions like these build control, strength, and fluidity in the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01cefcad-6eb9-412b-8a96-45abca91e9d1)
- [Video: Flowing in a comfortable clothing set. This video shows a playful transition from a handstand cartwheel into a roll, demonstrating that practice can be both strong and fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e423b4af-7890-4d04-8957-908183fd1291)
- [Video: The yogi-ninja version of a burpee. This flow includes a jump back to chaturanga, a push-up, and a jump forward, building explosive strength and cardiovascular endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02b794c7-d1d9-47de-9dee-c955fabe6de0)
- [Video: A fun transition from a tripod headstand variation to a pistol squat. This requires a great deal of core control, balance, and leg strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d45a6c0-92a7-449f-a7cc-8a35099b618e)
- [Video: The 360-degree headstand challenge. This is all about core control and balance, using tiny movements to rotate the body while staying stable on the head and hands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64f76a41-8dc4-407d-b02c-25cef0dc4c28)
- ![A funky pincha mayurasana with my furry friends watching. This variation with one hand on the floor and one forearm down challenges shoulder stability and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bd89f2c-0d69-482c-8b25-c8788a77dfd0)
- ![Mayurasana, or Peacock Pose, on a ledge. This advanced arm balance requires incredible wrist and forearm strength, as well as a strong core to keep the body horizontal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db8e6384-45f2-4c44-9f76-849f716f5b38)
- ![A one-legged handstand, or Eka Pada Adho Mukha Vrksasana. This variation challenges your ability to maintain a straight line and balance with an asymmetrical leg position.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c23bfe6c-020f-4925-935f-84cf20d2cb2b)
- ![A classic Pincha Mayurasana in a beautiful outdoor setting. Finding stillness and balance upside down while surrounded by nature is a meditative experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7a0efdd-1668-4658-8615-9e034635adf5)
- [Video: Day 16 of a challenge, working on the Pincha Press. You can see the improvement in control and lift compared to earlier attempts. Consistency is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59a862e9-8220-4f29-b6c6-720c42dea259)
- [Video: Day 15: A funky pincha to a regular pincha transition. This drill helps build shoulder stability and control, as you shift your base of support while inverted.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eef25dfd-4d0c-4f11-8a85-b70ab887c36f)
- [Video: Day 14: A gentle headstand variation on a rainy day. When the body is sore, it's important to modify the practice, focusing on stillness and recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82a0cbc2-7e97-477a-aee5-54278c72b9f6)
- [Video: Arm Balance Day 13: A Pincha Mayurasana practice. Even on days when you don't feel 100%, just showing up and practicing helps maintain strength and consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d88111ab-1421-4e44-81d3-e7ee052f3a8a)
- [Video: Who needs arms for balance? A playful, hands-free headstand variation using the wall for support. This is a great way to give the shoulders a break while still getting the benefits of an inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a626fda9-5f5d-4bfe-91a5-502f7b20557f)
- [Video: A tiring arm balance day ends with a deep, restorative pose. After intense work like Vrschikasana (Scorpion Pose), it's crucial to allow the body to rest and integrate the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ecc6fef8-249c-41c0-b3b6-45154cb1a91f)
- [Video: The first day of working on the Pincha Press. This is what the beginning of the journey looks like: lots of effort, small hops, and building the foundational strength to eventually float.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44e63bf9-99e5-417f-bdf0-4ad80ad69f06)
- [Video: Feeling stronger on Day 7 of an arm balance practice. This video shows a handstand and a crow pose on blocks, which increases the challenge and builds more strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9964aff9-520e-4dea-bace-eccca3943b1f)
- [Video: Arm balance practice on Day 6, by the water. Practicing poses like Eka Pada Bakasana and Pincha Mayurasana on an uneven surface like sand adds a new level of challenge to your stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22dfe704-2580-4b96-9630-f79436ac21e9)
- [Video: Day 5 of arm balances, building strength and finding grace. This session focuses on drills that lead up to Pincha Mayurasana, showing the preparatory work involved.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a84751b5-d7f5-4273-9bb0-bb1b6540d8cf)
- [Video: Keep going, even when it's tough. This video shows the reality of practice: falling, getting back up, and trying again. The struggle is part of the process of learning complex transitions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83be529d-23fb-41fb-a054-a57baa76c324)
- [Video: A Bakasana roll to Eka Pada Koundinyasana. This video demonstrates the flow and control required to move seamlessly from one arm balance to another.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee13d41f-93f1-4695-9531-8deac3def222)
- [Video: Turning the ordinary into the extraordinary. Using a chair to practice a challenging Eka Pada Koundinyasana variation, showing how everyday objects can become useful yoga props.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a3b8bbe-92ff-434d-85da-500e11305e65)
- [Video: Day 2 of an arm balance challenge. This video shows snippets of practice, from handstands at home with my dog to Mayurasana variations in the studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8dd0ae4-01a4-44fd-a77d-68e1c1853b10)
- [Video: Day 1 of an arm balance challenge, working on a straight Pincha Mayurasana. The focus here is on building the foundational strength and alignment for a solid forearm stand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84099751-1374-4204-b74d-55a517e03fcd)
- [Video: A transition from Eka Pada Koundinyasana to a funky tripod headstand. This flow requires a lot of core strength and control to move smoothly between the poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62373ebe-77f2-46a1-9550-df16b13eb0af)
- [Video: The pistol squat challenge on a yoga wheel. This is an extreme test of balance, leg strength, and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ae62a95-5883-410f-a999-af5dc89a61ba)
- [Video: Padma Pincha Mayurasana, or Lotus in Forearm Stand. This advanced variation requires significant hip flexibility to get into Padmasana (Lotus Pose) while balancing on the forearms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5159a314-344c-4147-9cd4-ac189238a82d)
- [Video: A rainy day practice on the balcony. Even when the weather is gloomy, a good Pincha Mayurasana session can brighten the day. My husky seems to agree.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/319409eb-e1c6-4279-9bd6-528cb3966a4a)
- [Video: This is how my handstand practice looks after a week off. It takes a few tries to shake off the rust and find the rhythm again, but the muscle memory is still there. Balance restored.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c27d65f5-6502-45e5-bec8-dafecfb5729c)

### [Backbends & Deep Flexibility](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online/backbends-deep-flexibility)

- ![Natarajasana, or Lord of the Dance Pose. This beautiful backbend is a challenging combination of balance, flexibility, and strength. It opens the shoulders and chest while strengthening the legs and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc6a3962-7244-4f05-b112-4e380b2af555)
- [Video: Maturity in your yoga journey isn't about achieving a perfect split. It's when you stop chasing poses and start enjoying the process, when you ask what the asana is teaching you today. True success on the mat is the ability to breathe calmly and honor your body's timing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15a05e47-8afc-41eb-a018-28b7cb97f141)
- ![This is Dwi Pada Viparita Dandasana, or Forearm Wheel Pose. It's a very deep backbend that requires significant shoulder and thoracic spine flexibility, as well as strong legs to support the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ebd7802-b234-4a08-9ef8-efe919540560)
- ![A standing backbend, grabbing the ankle in a variation of Natarajasana (Dancer's Pose). This requires balance and a deep opening in the quadriceps and psoas muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec84adad-2b9f-47fe-a980-ea82eb1faa3e)
- ![Using a chair to work on shoulder opening for backbends. This is an excellent and safe way to increase flexibility in the upper back and shoulders, which is essential for poses like wheel and kapotasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d4042dc-4b6e-4c46-9fc7-0a49700b8a26)
- ![Eka Pada Rajakapotasana II, a deep backbend that combines a lunge with a quad stretch. Using a pad under the knee helps make the pose more comfortable and accessible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13789227-c223-4d70-863e-89be33f0e4c6)
- ![Eka Pada Rajakapotasana, or One-Legged King Pigeon Pose. This advanced backbend requires open hips, flexible quadriceps, and a very mobile spine. It's a pose that takes years of patient practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4d54daf-79ab-4c80-89d4-de88590909c4)
- ![A deep low lunge backbend (Anjaneyasana). This pose is a fantastic preparation for deeper backbends, as it opens the hip flexors and begins to arch the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7751fa5c-0509-4ebd-87bf-8183688761c9)
- ![Ustrasana, or Camel Pose, practiced outdoors. This backbend opens the entire front of the body, including the chest, abdomen, and quadriceps. It's known for being an energizing and heart-opening pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5b93118-41be-42b6-a5bd-f9c19a7b132e)
- ![Finding my Hanumanasana (splits) in a tree. Practicing in nature adds a playful and grounding element to the challenge of deep flexibility poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1378625-e38e-4aa9-bd36-aaff2282fcb4)
- ![A moment of quiet reflection in Upavistha Konasana, the wide-angled seated forward bend. While not a backbend, this pose is crucial for opening the hips and hamstrings, which supports a healthy back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31eab8be-90b7-429f-843e-e31f48467d9c)
- ![Another view of Upavistha Konasana. This pose teaches patience as you slowly work to lengthen the spine and release the inner thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57fa5c12-f8e9-41d7-9084-4ac38c7e26de)
- ![A standing split variation against a tree. Using the tree for support allows for a deeper stretch in the hamstrings and a greater challenge to my balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df264d15-bc17-47a8-9310-57cc0eed35e5)
- ![A standing backbend variation, reaching for the foot. This pose, often called Standing Mermaid Pose, is a beautiful expression of spinal flexibility and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c072ae8-075f-4e72-bf18-c515d9dfabfd)
- ![A standing backbend, or Anuvittasana. This is a great way to warm up the spine, focusing on lifting the chest and keeping the legs strong and engaged.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6428ef27-7fa2-4839-948b-42a4656e214a)
- ![Ustrasana, or Camel Pose, on the mat. This version shows a deep arch, with the hands on the heels, which requires a good amount of spinal flexibility and trust.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df616bfd-5ddd-43d6-a402-ae551a5a831e)
- ![Dhanurasana, or Bow Pose. This pose strengthens the entire back of the body while stretching the front. It's a powerful backbend that improves posture and stimulates the abdominal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79ad5416-aa76-4cbf-85c2-1975a6902291)
- ![Eka Pada Viparita Dandasana, or One-Legged Inverted Staff Pose. This is an advanced backbend that combines the depth of wheel pose with the challenge of a leg extension, requiring immense strength and openness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7eadf3a5-5ff0-4071-aa27-32793e6faac8)
- ![A variation of Ustrasana (Camel Pose), preparing to drop back. This shows the initial stage of the backbend, with the hands in prayer, before lowering to the heels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09b70164-f725-419b-9601-8a13d570c3aa)
- [Video: For me, backbends are a mental journey, not just a physical one. This video shows my practice of Kapotasana, a pose that demands a deep connection between mind and body. Lose that connection, and you're left with struggle. Stay with it, and it transforms you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/702b1020-9828-4adb-9d4d-52ff4254cee8)
- ![Hanumanasana, or the full front splits, practiced in a saree by the pool. This pose is a testament to patience and consistent practice, as it requires very open hamstrings and hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/281c7b22-e66f-40ee-89b7-089012d04576)
- ![Eka Pada Rajakapotasana (One-Legged King Pigeon Pose). Backbends open what is usually closed and awaken what is usually dormant. For me, they are an emotional journey of learning to open up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bea038f-58f6-43ae-b54e-7e855dd0fe20)
- ![A deep lunge backbend. This pose helps to connect more deeply with myself, which is the real reason I keep returning to backbends. It's not just about flexibility, but about emotional release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7ee0b4a-6b6a-4680-977d-b611fb65e75e)
- ![A tucked Pincha Mayurasana, which is a great preparation for scorpion pose. Even in inversions, the principles of backbending apply, requiring shoulder opening and spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c59bdca6-e55a-4738-925a-b02998e4a3b2)
- ![Kapotasana, or Pigeon Pose, a very deep backbend that requires the entire spine to be flexible. This pose is the culmination of years of practice and patience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97a2125d-b02e-4ad9-abdd-c919fecb63a9)
- ![Using blocks and the wall to assist in a drop-back. This is a safe and effective way to build the strength and confidence needed to perform drop-backs without support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e6d9715-85cd-4294-a6bd-d923a4a7cad8)
- ![A beautiful Dhanurasana, or Bow Pose. This pose is named after a warrior's bow, and it truly embodies that shape, creating a powerful stretch along the front of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4202fcc-358f-4125-89f3-f08442ed26ec)
- [Video: A sofa stretch kind of day. On days when I feel too tired to unroll the mat, I use my furniture for gentle movement and deep breaths. No excuses, just mindful stretching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20314910-a85b-47de-84ee-212322371a53)
- ![A standing split against a post. This variation of Urdhva Prasarita Eka Padasana allows for a deep hamstring stretch while challenging balance and core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31262c80-e5c9-400b-ae48-a2ed07e7f4e9)
- ![Natarajasana, or Dancer's Pose, in nature. This pose is a beautiful expression of grace and strength, and practicing it outdoors adds a sense of connection to the earth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88092e21-b9de-4cad-b8f3-ee91dbb1a68b)
- ![Samakonasana, or the middle splits, in a garden. This pose requires extremely open hips and inner thighs, and it teaches the importance of patience and consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a69264ea-2e5e-4ed0-8196-b9e5b24c7f13)
- ![A twisted lizard pose, or Parivrtta Utthan Pristhasana. This is a deep hip opener and twist that releases tension in the outer hip and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b666f182-eaf5-426a-abb0-9c3acba4f316)
- ![Kapotasana, or Pigeon Pose, against a beautiful natural backdrop. This deep backbend is a journey of opening the heart and surrendering to the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53fd97e3-6271-49df-8677-4223086b5957)
- ![Dhanurasana, or Bow Pose, in a grassy field. This pose strengthens the back muscles and improves posture, all while providing a deep stretch to the front of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d61cb48d-7414-431c-bc21-b7804fe79d30)
- ![A creative split variation on a staircase. Using the environment to explore flexibility can lead to new discoveries in your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1dc652e0-5fcc-4ac9-a9ee-342634625360)
- ![A backbend on the stairs. This supported variation allows for a deep, passive stretch of the spine and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c04a8e4-1aa7-46bd-b507-6be74cdb89ef)
- ![Hanumanasana, or the full splits, in a saree. This pose is named after the Hindu deity Hanuman and his great leap, symbolizing devotion and courage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce1557ad-2b98-4706-8eec-eea70b548c1b)
- [Video: After that split, every step is an adventure 😂😅 #yoga #yogapose #yogaposes #yogateacher #yogastudio #splits #splitswalk #centersplits #hanumanasana #legstretch #legstretching](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1075e67c-cc70-42a3-80ab-600610671037)
- [Video: Practice and all is coming. This video shows the process of working into Natarajasana (Dancer's Pose), a reminder that patience and persistence are key to deepening any pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76f6488e-bdae-42cb-99f0-18eb311bf2db)
- [Video: A pistol squat to splits walk, inspired by another yogi. This is a powerful combination of leg strength, balance, and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85ae483a-ab8f-4586-ae14-9f9cc713afa4)
- [Video: This is a seated wide-legged forward bend, or Upavistha Konasana. It's a great pose for opening the hips and stretching the hamstrings, which is crucial for overall flexibility and a healthy lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/278c885b-0c9e-4456-97d2-c2be0d460a0d)
- [Video: A transition from Chakrasana (Wheel Pose) to a forward fold. This movement requires core strength to control the descent and provides a gentle counter-stretch to the deep backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d454555-ec41-4d5f-a3fd-ee00c71fb855)

### [Dynamic Flows & Transitions](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online/dynamic-flows-transitions)

- [Video: Back with my new transitions. This video shows a dynamic flow that involves rolling, balancing, and moving with control. It's about flowing, falling, and flying.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cb94c75-ce78-48ad-8122-6883e120a444)
- [Video: A playful flow that moves from a Pincha Mayurasana variation into a dance-like sequence. This is what happens when you let the music move you on the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96206ca1-dba4-43b4-9bf0-e6657b8cd4f7)
- [Video: Try this transition from a roll-up into Astavakrasana (Eight-Angle Pose). It's a playful and challenging way to enter an arm balance, requiring core strength and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e915b2c9-2ddd-48a4-82c3-ae14d8a05bc9)
- [Video: Yoga teaches me to fall in love with silence, with grace, with breath, and sometimes with a song. This is a creative flow from Pincha Mayurasana to a seated twist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/101df521-23b9-4349-a965-4177d57c7644)
- [Video: Meditation in motion. This soulful flow combines backbends, inversions, and forward folds in a seamless sequence, creating a moving meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6136f31b-cc2b-4656-95ad-38954776afa2)
- [Video: The journey of practice is full of attempts. This video shows a failed first attempt at a transition, followed by a successful one. It's a reminder that it's okay to fall; the important part is getting back up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/539fedc5-d4e0-4cd2-9e8f-1f41d9ff63d4)
- [Video: A simple flow that challenges focus and control, moving from a plank variation to chaturanga. My dog seems unimpressed, but it's a great drill for building core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95f6027c-0f51-4559-b32f-78ff562b5f2a)
- [Video: Yoga, you have my heart and my life. This video is a dedication to the practice, flowing through a drop back into a full wheel pose in a beautiful outdoor setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc145c45-0ebf-4bfc-a162-3695697d3266)

### [My 30-Day Inversion Challenge](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online/my-30-day-inversion-challenge)

- [Video: Day 1 of my 30-Day Inversion Challenge. Kicking it off with a press pincha and backbend transition. This journey is about mastering strength, control, and grace, not just the final pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/784c3cf6-33f4-476e-a01e-69ae88cf04e2)
- [Video: Day 2: Pincha progress with extra cuteness. My little one decided to join the practice, adding about 20kg of weight to my forearm stand. It was a joyful test of power, play, and presence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/645b8758-3878-4c97-b2a4-8dfd6b518e85)
- [Video: Inversion challenge day 3. This session included a funky forearm balance using blocks and a handstand, playing with different ways to get upside down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed03ed7e-d534-4518-b2c4-cb05afcf1db2)
- [Video: Day 4 of the inversion challenge. Practicing Pincha Mayurasana at home with my furry supervisor, followed by a headstand variation using blocks to deepen the shoulder opening.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37575002-ad7b-487d-acdb-e9b505b6d9be)
- [Video: Day 5: Try this transition. A fun flow from a roll-up into Astavakrasana (Eight-Angle Pose). Challenges like this keep the practice interesting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e915b2c9-2ddd-48a4-82c3-ae14d8a05bc9)
- [Video: Day 6: Transition alert. Practicing handstand to crow pose transitions on an uneven grassy surface. It's tricky but a great way to challenge your balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0940b05e-453d-4922-ae02-4a13206abb9c)
- [Video: Day 7 of the inversion challenge. If you think you've mastered your headstand, try these leg switches. They test your balance, core control, and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/009b1964-50df-43a1-b551-86b5383a64ee)
- [Video: Day 8: Varmahalaxmi vibes. Even on a festive day, I made time for my inversion practice, holding a Pincha Mayurasana with my dog watching over.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1067e41b-2a8b-4a61-a00e-0ce188bc510e)
- [Video: Day 9: A day full of celebrations with pooja, Rakhi, and my husband's birthday, but I still got my inversion in. Balance is as much about life as it is about yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d2df947-3683-4dd9-a65a-5c997e2edf85)
- [Video: Day 10 of my inversion challenge took me outdoors. I found nature's own aerial yoga setup in the roots of a banyan tree. A playful way to hang upside down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c43ee88-d5de-4e6b-b9b9-fab7e339f2ec)
- [Video: Day 11: A dynamic flow that includes a flying splits arm balance. This moving meditation is a reminder that yoga isn't just about static shapes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d47294d2-8c15-420e-a0aa-bbf37cf021e1)
- [Video: Day 12: A transition from Pincha Mayurasana to Baby Crow Pose. This requires a lot of core compression and control to execute smoothly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e61a173-58ca-4833-b99f-3de433a71278)
- [Video: Day 13: Flowing to a special beat today, my nephew's new song. This sequence includes Tripod headstand, Bakasana, Pincha, and Chinstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71865e6e-92c3-4e80-8827-8cb0f6ef21fd)
- [Video: Day 14: Headstand Challenge. Exploring different headstand variations, including using a belt for support, to build strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48286b9b-4528-44e1-ad87-77ebad009329)
- [Video: Day 14: This video shows the transitions around the headstand practice, including a wheel pose and a forward fold to counter the inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d454555-ec41-4d5f-a3fd-ee00c71fb855)
- [Video: Day 14: More from the headstand challenge, focusing on a supported headstand to work on alignment and hold time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19656af2-42d0-4e15-8b7c-48f161168a4e)
- [Video: Day 14: Practicing the entry and exit from a supported headstand, focusing on core control to lift and lower the legs with minimal momentum.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f16979de-0aa9-42a6-bb77-52d7e04e2b66)
- [Video: Day 14: Another variation from the headstand challenge, this time working on a tripod headstand, which requires more shoulder strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0118e199-95df-4ad7-9a0c-96e6b86d5cec)
- [Video: Day 15: Inversion challenge with a special Independence Day transition, flowing from Pincha Mayurasana into a splits walk. True freedom begins within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1b48d91-9c53-4f2a-8b49-7a294850545f)
- [Video: Day 16: On Janmashtami, I practiced my inversion, reflecting on the Bhagavad Gita's teaching: "Yoga is excellence in action." Every act done with awareness is yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c102697d-1bd0-420c-bdd5-ce077c1d9c79)
- [Video: Day 18: It was a tough day with cold weather and body ache, but consistency wins. I still showed up for my Pincha Mayurasana practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0ea9aa5-fa4e-4701-b461-33c8e48395b2)
- [Video: Day 19: Practicing Rope Sirsasana. Using the ropes is an Iyengar method that helps decompress the spine and allows for a longer, more restorative headstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a92f2ad9-455b-40a7-a2e9-d9814c80b18c)
- [Video: Day 20 of the inversion challenge, taking it to the playground. Using the monkey bars for a supported handstand adds a fun and challenging element.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7a5a29c-473f-41b1-a4a7-066b0ae98ecb)
- [Video: Day 21: Traction Jackson. Using the yoga swing for a deep spinal decompression and inversion. This is a great way to release tension in the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f349d42-4832-464c-8a76-ea8e9114e587)

### [Yoga is Everywhere](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online/yoga-is-everywhere)

- ![I practiced yoga in a saree today at a stunning ranch. This standing split, or Urdhva Prasarita Eka Padasana, shows that yoga doesn't need perfect clothes, just presence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3f30de6-0ce3-4f34-8ae3-e9c34a922e58)
- ![Finding my Hanumanasana (splits) in a tree. Practicing in nature adds a playful and grounding element to the challenge of deep flexibility poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1378625-e38e-4aa9-bd36-aaff2282fcb4)
- [Video: Bringing my balancing skills to new depths. Here I am practicing Natarajasana (Dancer's Pose) in the pool. Aqua yoga is a great way to challenge balance while being gentle on the joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03eacc4a-160d-4082-b0d0-2717bdc991d4)
- ![Creating art with every pose. Here is a creative split variation on a staircase, using the environment to explore flexibility in new ways.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1dc652e0-5fcc-4ac9-a9ee-342634625360)
- [Video: Day 2: Pincha progress with extra cuteness. My little one decided to join the practice, adding about 20kg of weight to my forearm stand. It was a joyful test of power, play, and presence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/645b8758-3878-4c97-b2a4-8dfd6b518e85)
- [Video: Day 4 of the inversion challenge. Practicing Pincha Mayurasana at home with my furry supervisor, followed by a headstand variation using blocks to deepen the shoulder opening.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37575002-ad7b-487d-acdb-e9b505b6d9be)
- [Video: Day 10 of my inversion challenge took me outdoors. I found nature's own aerial yoga setup in the roots of a banyan tree. A playful way to hang upside down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c43ee88-d5de-4e6b-b9b9-fab7e339f2ec)
- ![Ustrasana, or Camel Pose, practiced outdoors. This backbend opens the entire front of the body, and practicing it in nature feels incredibly energizing and heart-opening.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5b93118-41be-42b6-a5bd-f9c19a7b132e)
- ![A standing split variation against a tree. Using the tree for support allows for a deeper stretch in the hamstrings and a greater challenge to my balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df264d15-bc17-47a8-9310-57cc0eed35e5)
- ![Snapshots of a week well-lived. Here I am practicing an aerial split using the yoga swing, which allows for a deep stretch without putting pressure on the joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4657eda5-4f45-4938-bb5c-997af34364b9)
- ![Another aerial yoga moment. The swing provides support to explore poses and flexibility in a way that might not be accessible on the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2da07fc-bba6-4d0c-bddb-91069e30ce6f)
- ![A backbend on the stairs. This supported variation allows for a deep, passive stretch of the spine and shoulders, using everyday structures as a prop.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c04a8e4-1aa7-46bd-b507-6be74cdb89ef)
- ![A group of my students holding Sirsasana (Headstand) together during a trek. Combining yoga with hiking is a beautiful way to connect with nature and each other.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcc8f4b9-c352-4614-918f-dffa32f34980)
- [Video: Trekking tales. The mountains and open sky provide the perfect backdrop for some playful yoga, like these pistol squats on the summit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45dfc942-30e9-4084-9da3-4f24856a047b)
- [Video: Arm balance practice on Day 6, by the water. Practicing poses like Eka Pada Bakasana and Pincha Mayurasana on an uneven surface like sand adds a new level of challenge to your stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22dfe704-2580-4b96-9630-f79436ac21e9)
- [Video: My usual Wednesday morning therapy session at Decathlon. Here, I'm practicing Pincha Mayurasana, finding my balance and focus to start the day in a public space.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15de3e10-f0e2-47ec-8e31-12bf6a28fff1)
- [Video: Who needs arms for balance? A playful, hands-free headstand variation using the wall for support, with my dogs curiously watching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a626fda9-5f5d-4bfe-91a5-502f7b20557f)
- [Video: Day 8: Varmahalaxmi vibes. Even on a festive day, I made time for my inversion practice, holding a Pincha Mayurasana with my dog watching over.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1067e41b-2a8b-4a61-a00e-0ce188bc510e)
- [Video: Day 9: A day full of celebrations with pooja, Rakhi, and my husband's birthday, but I still got my inversion in. Balance is as much about life as it is about yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d2df947-3683-4dd9-a65a-5c997e2edf85)
- [Video: Day 13: Flowing to a special beat today, my nephew's new song. This sequence includes Tripod headstand, Bakasana, Pincha, and Chinstand, practiced at home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71865e6e-92c3-4e80-8827-8cb0f6ef21fd)

### [Additional Practice & Studio Life](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online/additional-practice-studio-life)

- [Video: Behind every confident student is a teacher who practices what they teach. My own practice, including inversions and splits, is the foundation from which I guide my students. Their progress is a mirror of my dedication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03c700e5-a66d-4f2f-85b7-4c8a2796121b)
- [Video: A strong start to the weekend. This video shows my personal practice, including inversions and core work. No excuses, just showing up and doing the work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a89240d-084a-4325-b7b6-99927502eda0)
- [Video: I taught my regular yoga session in this comfortable Tapasya Vastram clothing set. It's soft, breathable, and perfect for practice. This video shows a flow including a headstand variation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f85e4501-4cf9-4963-b2e4-f1b83a0771b4)
- ![Fitness is not about being lean; it's about how your body functions. Here I am in a scorpion pose variation, demonstrating the strength and mobility that comes from a consistent practice, regardless of body type.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/573c1441-2781-4b39-a5c8-d96e683bbb93)
- ![True fitness is about function, not form. This chin stand with one leg extended is a testament to the strength and endurance built through yoga, which is a journey of self-improvement for every body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da835e01-db33-4f1d-890f-95fd7ff4095d)
- ![Today’s session was a showcase of incredible talent and dedication. I am so proud to see my students, like this one mastering Urdhva Dandasana in a standing forward bend, pushing their limits. Their progress is my greatest inspiration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/587bf892-798a-4d2f-903a-fa288e7a78cb)
- ![Another one of my dedicated students holding a perfect Mayurasana (Peacock Pose). This arm balance requires immense core and wrist strength, and his focus is incredible to watch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3017a88-9f7e-40f5-9f96-cf384495e02e)
- ![A student demonstrating incredible control in this Tripod Headstand variation. Seeing my students find stability and grace upside down is a highlight of my teaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a6dac42-04ce-4477-a827-134ca7d28423)
- ![This student is holding a solid Bakasana (Crow Pose). Building the strength for arm balances is a journey, and his consistent practice is clearly paying off.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1bac6d4-1372-4773-91bd-10bf89681d30)
- ![Here is a student holding a steady Pincha Mayurasana (Forearm Stand). Her alignment and strength are a testament to her hard work and dedication in class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33e2b00c-515f-48e0-85c5-17f7802cc77e)

## Meet your expert

[Shashi Prabha Dwivedi](https://mytribe.in/yogyatra_with_shashi)

### My story

Hey, I’m Shashi. Yoga’s not just what you do on the mat, it’s how you show up in life. I started with big goals – like that first drop back in 2020 – but now I see it’s more about awareness than achievement. My life’s a mix: tough 30-day inversion challenges, noisy festivals, poojas, and two mad dogs running around. My students? They’re family. Watching someone nail Bakasana at 65, or celebrating milestones together – that’s real joy. Some days are easy, some tough, but every day’s a chance to connect.

### My work

- **Yoga Classes & Courses**: We offer group yoga classes for adults and kids in Bangalore, plus guidance for kids with Down syndrome and the online Yog Yatra Mastery course.
- **Teaching Style**: Encouragement mixed with discipline. You’ll get a push and maybe a scolding, but I’m always in your corner.
- **Beyond Just Poses**: You’ll learn the Sanskrit names, meanings, muscle anatomy, and joint movement for safer, deeper practice.
- **Inclusive Yoga**: Yoga’s for everyone here. Age, ability – doesn’t matter. Every journey is respected.
- **Focus on Growth**: Stop chasing poses. Find joy in the journey, patience over ambition, and real consistency.

## More services from Shashi Prabha Dwivedi

- [In-Studio Group Yoga for Adults (All Levels)](https://mytribe.in/yogyatra_with_shashi/in-studio-group-yoga-for-adults-all-levels) · ₹3,300-3,500 per month (estimate)
- [Inclusive Kids Yoga Classes (In-Studio)](https://mytribe.in/yogyatra_with_shashi/inclusive-kids-yoga-classes-in-studio) · ₹2,500-3,000 per month (estimate)

## Experts similar to Shashi Prabha Dwivedi on mytribe

- [Alignment-Based Hatha Yoga by Harsha Nagaraj](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga) · ₹9,000-9,500 per 3 months (estimate) · Harsha Yoga
- [Advanced Yoga Workshops by Saumya Mishra](https://mytribe.in/saumyamishrayoga/advanced-yoga-workshops) · ₹550-850 per workshop (estimate) · Bengaluru
- [Yoga for Strength, Flexibility & Power by Richa Kumar](https://mytribe.in/my.yoga.mat/yoga-for-strength-flexibility-power) · ₹1,000-2,500 per session (estimate) · Bengaluru

## Book

To book Shashi Prabha Dwivedi, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Advanced%20Yoga%20Anatomy%20%26%20Asana%20Course%20(Online)%20by%20Shashi%20Prabha%20Dwivedi.)

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