Advanced Yoga Asanas and Flows
I explore advanced transitions and flows in my personal practice to better understand body mechanics. These aren't just poses—they are tools for building strength, focus, and anatomical awareness.
A seated forward fold, or Upavistha Konasana, is more than a stretch. It's a moment of surrender, reflecting my inner state. Your mat is a mirror, not a stage.
Holding a strong dolphin plank, a foundational pose for building the shoulder and core strength required for inversions like Pincha Mayurasana.
Moving through Chaturanga Dandasana with precision. Proper alignment here is key to protecting the shoulders and building upper body strength for all arm balances.
A demonstration of the transition from high plank to low plank (Chaturanga), focusing on maintaining a straight line from head to heels.
A modified Chaturanga, lowering the knees first. This is an excellent way to build strength safely before progressing to the full pose.
Maturity in yoga is when patience becomes stronger than ambition. Here I am in a supported Hanumanasana (split), using props to find depth with awareness, not force.
A teacher must practice what they teach. My dedication to my own practice, like this headstand split, is what allows me to guide my students with confidence and experience.
About this collection
People think advanced yoga is about being flexible or "perfect." It is not. Look at these photos—I am using chairs, blocks, and straps to go deeper. My practice is designed around safe mechanics. If you want to progress to Bakasana or a deep backbend, you don't need magic; you need to understand which muscles to engage and how to modify for your body. I will teach you the "how," not just the "what."
Advanced yoga is often misunderstood as a display of flexibility. In my studio, we redefine it as an exploration of control and stability. Whether we are moving through Chaturanga Dandasana or setting up for a Sirsasana (Headstand), the focus is always on the anatomy.
Why Props Matter
You will notice props like Iyengar-style rope walls, bolsters, and chairs in my practice. These aren't crutches; they are essential tools for alignment. They allow you to hold an asana longer, engage the correct muscles, and keep your joints safe. You do not force your body into a shape; you use the props to find the shape that works for your unique anatomy.
The Progressive Approach
My teaching in Varthur follows a structured progression:
- Foundations: Before we attempt an inversion, we build shoulder and core strength through specific drills.
- Alignment: We learn the Sanskrit names and the muscle movements behind every transition.
- Consistency: Advanced practice is a marathon, not a sprint. We focus on showing up to the mat daily, not just on the days you feel like hitting a personal best.
Whether you are a local resident in Gunjur looking to refine your flow or a beginner wanting to understand the science behind safe progression, my sessions are built to challenge you exactly where you are today. If you are ready to stop chasing poses and start building a sustainable, informed practice, come join us.
Shashi Prabha Dwivedi
I'm Shashi. I'm not here to sell you a dream—I'm here to teach you the anatomy of a pose. Whether you're working on your first headstand or a deep backbend, I'll give you the props, the cues, and the push you need to get there safely.
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