---
title: "Advanced Yoga Asanas and Flows in Varthur Bangalore"
description: "Looking to deepen your practice? Join YogYatra with Shashi for advanced yoga asanas, flow, and anatomy-focused training in Varthur, Bangalore. Learn safe progressions."
canonical: https://mytribe.in/yogyatra_with_shashi/in-studio-group-yoga-for-adults-all-levels/advanced-asanas-flows-my-personal-practice
last_updated: 2025-09-06
---

# Advanced Yoga Asanas and Flows

Tribe Verified · Practicing and teaching in Bangalore since 2020.

By [Shashi Prabha Dwivedi](https://mytribe.in/yogyatra_with_shashi) · Visit Studio at Varthur Main Road, Gunjur · ₹3,300 per month (estimate)

Part of [In-Studio Group Yoga for Adults (All Levels)](https://mytribe.in/yogyatra_with_shashi/in-studio-group-yoga-for-adults-all-levels). [View full gallery](https://mytribe.in/yogyatra_with_shashi/in-studio-group-yoga-for-adults-all-levels/gallery)

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.

## Photos and videos

- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/278c885b-0c9e-4456-97d2-c2be0d460a0d)
- [Video: Holding a strong dolphin plank, a foundational pose for building the shoulder and core strength required for inversions like Pincha Mayurasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/776bd617-5c2b-4211-bbbc-e52f7167df98)
- [Video: Moving through Chaturanga Dandasana with precision. Proper alignment here is key to protecting the shoulders and building upper body strength for all arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6149df6-3588-4b9a-8335-cbf6f574b8d1)
- [Video: A demonstration of the transition from high plank to low plank (Chaturanga), focusing on maintaining a straight line from head to heels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/401dda43-f185-4027-832a-997affd84418)
- [Video: A modified Chaturanga, lowering the knees first. This is an excellent way to build strength safely before progressing to the full pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69a393d6-a67f-4626-bf75-0bec20e40134)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15a05e47-8afc-41eb-a018-28b7cb97f141)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03c700e5-a66d-4f2f-85b7-4c8a2796121b)
- [Video: Exploring variations in Sirsasana (Headstand). Playing with leg movements challenges my core stability and focus, keeping the practice fresh and engaging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55aaeb58-50c0-420b-844e-600fa0d67192)
- ![Using a chair to deepen the opening in my upper back and shoulders. Props are your best friends for safely exploring backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d4042dc-4b6e-4c46-9fc7-0a49700b8a26)
- ![A deep lunge with a backbend (Anjaneyasana), focusing on opening the heart and stretching the hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7751fa5c-0509-4ebd-87bf-8183688761c9)
- ![Working on Eka Pada Rajakapotasana (One-Legged King Pigeon Pose), a deep backbend that requires open shoulders and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4d54daf-79ab-4c80-89d4-de88590909c4)
- ![Another angle of my One-Legged King Pigeon Pose, showing the full expression of this heart-opening asana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13789227-c223-4d70-863e-89be33f0e4c6)
- ![In Dwi Pada Viparita Dandasana on my forearms, I'm building immense shoulder strength and spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ebd7802-b234-4a08-9ef8-efe919540560)
- ![Natarajasana (Dancer's Pose), a beautiful expression of balance, strength, and grace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec84adad-2b9f-47fe-a980-ea82eb1faa3e)
- ![Finding strength and balance in nature. Here I am practicing Hanumanasana (splits) while balancing on a tree branch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1378625-e38e-4aa9-bd36-aaff2282fcb4)
- ![Using a tree for support in a standing backbend, connecting with the grounding energy of nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df264d15-bc17-47a8-9310-57cc0eed35e5)
- ![A moment of peace and gratitude in a wide-legged seated pose (Upavistha Konasana) under a large tree.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57fa5c12-f8e9-41d7-9084-4ac38c7e26de)
- ![A close-up portrait in a meditative pose, finding stillness and connection outdoors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31eab8be-90b7-429f-843e-e31f48467d9c)
- ![Ustrasana (Camel Pose) in the park, opening my heart to the sky.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5b93118-41be-42b6-a5bd-f9c19a7b132e)
- ![A creative standing split variation against a tree, playing with balance and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c072ae8-075f-4e72-bf18-c515d9dfabfd)
- ![Using an aerial yoga setup to practice Samakonasana (middle splits), allowing gravity to help deepen the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2da07fc-bba6-4d0c-bddb-91069e30ce6f)
- ![Paschimottanasana (Seated Forward Bend), a pose of surrender and introspection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4a20dcf-09a6-410c-910d-0f0e148a91ab)
- ![Utthita Parsvakonasana (Extended Side Angle Pose) with a block for support, focusing on creating a long line of energy from my heel to my fingertips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e9b8184-8131-4885-874a-2a663e9ee264)
- ![A wide-legged split in an aerial yoga hammock, a fun way to work on flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4657eda5-4f45-4938-bb5c-997af34364b9)
- ![A good teacher must be a dedicated student. Here in Natarajasana, I embody the principle that you must live and master what you teach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1ea5f97-6e70-481f-b3ca-6c5e46fcbbcf)
- ![I never compromise on alignment, even if it means being strict. Using blocks in this deep backbend ensures my form is safe and effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2400efd7-6576-4eba-b17c-3e661a0194fe)
- ![Being a great practitioner doesn't automatically make you a great teacher, but a good teacher must be a dedicated practitioner. My practice, like this drop back, is my research.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f611bdd-3ac2-4bdf-8dd7-29803a6e8037)
- ![I teach only what I have lived and mastered. This supported inversion shows my commitment to understanding poses deeply before sharing them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57d14f39-82d1-4cf0-b03d-7baf7513c975)
- ![A fun moment of partner yoga, demonstrating trust, balance, and the playful side of our practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0c31848-667f-4264-9bd6-b09bb61ddda4)
- ![Holding a handstand against a window, playing with balance and enjoying the view from a different perspective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4dbd1ea-9465-455f-8efe-7c452b35a8be)
- ![Using a chair to practice an arm balance, showing how everyday objects can be incorporated into your practice to build strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a675157c-6c95-4ced-bbf3-6771067a2995)
- ![Using a chair for a deep backbend in Vajrasana, a great way to open the thoracic spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a68b2da0-fbb2-48be-ab70-1161727dc164)
- ![A supported Pincha Mayurasana, using a prop to refine my alignment and build stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38884ca7-bebc-46fc-9164-5d74b159a0fc)
- ![Technique gives you control; awareness gives you courage. Here in Eka Pada Koundinyasana on a chair, I combine both.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6a62f14-e519-405a-9c0f-de6f1474ed9d)
- ![The journey into deep backbends like Natarajasana (Dancer's Pose) demands patience and a strong mind-body connection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc6a3962-7244-4f05-b112-4e380b2af555)
- ![A standing backbend, opening the heart and chest while maintaining a strong, grounded foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6428ef27-7fa2-4839-948b-42a4656e214a)
- ![Dhanurasana (Bow Pose), a powerful backbend that strengthens the entire back of the body and opens the front.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79ad5416-aa76-4cbf-85c2-1975a6902291)
- ![Ustrasana (Camel Pose), a deep heart-opener that requires trust and surrender.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09b70164-f725-419b-9601-8a13d570c3aa)
- [Video: I don't live to prove my worth to those who don't see it. My practice, including arm balances like Mayurasana in a saree, is for my own growth and peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05b7d709-708c-4483-9efa-3b437b6e1266)
- ![Practicing Eka Pada Koundinyasana I by the pool. Arm balances require presence and focus, no matter the setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db0eeb62-9c19-4589-8448-6aeda286c0c2)
- ![Backbends are emotional. This deep lunge backbend helps me connect more deeply with myself, opening up what is usually closed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7ee0b4a-6b6a-4680-977d-b611fb65e75e)
- ![A full Dhanurasana (Bow Pose), awakening the spine and strengthening the back muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4202fcc-358f-4125-89f3-f08442ed26ec)
- ![Using blocks and the wall for a drop back, a safe and effective way to work on deep spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e6d9715-85cd-4294-a6bd-d923a4a7cad8)
- [Video: Taught a full session in this comfortable Tapasya Vastram clothing. It's soft, breathable, and moves with you, as seen in this Pincha Mayurasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f85e4501-4cf9-4963-b2e4-f1b83a0771b4)
- ![True fitness is not about how you look, but how you function. Here in Samakonasana (middle splits), I celebrate what my body can do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a69264ea-2e5e-4ed0-8196-b9e5b24c7f13)
- ![Finding balance in Vrischikasana (Scorpion Pose) outdoors, surrounded by nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/573c1441-2781-4b39-a5c8-d96e683bbb93)
- ![A twisting lizard pose, working on hip flexibility and spinal rotation in a beautiful garden setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b666f182-eaf5-426a-abb0-9c3acba4f316)
- ![A challenging chin stand variation, demonstrating the strength and control built through years of practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da835e01-db33-4f1d-890f-95fd7ff4095d)
- ![Natarajasana (Dancer's Pose) with a mountain backdrop, a beautiful fusion of strength, balance, and nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88092e21-b9de-4cad-b8f3-ee91dbb1a68b)
- ![Dhanurasana (Bow Pose) in a grassy field, connecting with the earth while opening the heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d61cb48d-7414-431c-bc21-b7804fe79d30)
- ![A deep variation of Camel Pose, Kapotasana, practiced outdoors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53fd97e3-6271-49df-8677-4223086b5957)
- ![Using a post for support in a standing split, showcasing how we can use our environment to deepen our practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31262c80-e5c9-400b-ae48-a2ed07e7f4e9)
- [Video: The strength yoga gave me goes beyond the physical. It's an emotional and spiritual growth, seen here in my practice of Pincha Mayurasana, even with my dogs watching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d748b1f-c6c6-4b20-9e98-fa062f207a3d)
- ![Creating art with every pose. Using the stairs for a supported Hanumanasana (split) and backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c04a8e4-1aa7-46bd-b507-6be74cdb89ef)
- ![A moment of pause on the stairs, using the railing for a creative hip-opening stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1dc652e0-5fcc-4ac9-a9ee-342634625360)
- ![A handstand variation in front of my home, a reminder that practice can happen anywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c23bfe6c-020f-4925-935f-84cf20d2cb2b)
- ![My dog watches as I practice a forearm stand. My pets are often my best audience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bd89f2c-0d69-482c-8b25-c8788a77dfd0)
- ![A steady Pincha Mayurasana in my garden, finding balance between strength and the serenity of nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7a0efdd-1668-4658-8615-9e034635adf5)
- ![A beautiful Hanumanasana (split) with a heart-opening backbend, practiced outdoors with a mountain view.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce1557ad-2b98-4706-8eec-eea70b548c1b)
- ![Mayurasana (Peacock Pose) on a ledge, a powerful demonstration of arm and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db8e6384-45f2-4c44-9f76-849f716f5b38)
- [Video: Practice and all is coming. A simple reminder as I work on my Natarajasana (Dancer Pose), focusing on the journey of continuous improvement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76f6488e-bdae-42cb-99f0-18eb311bf2db)
- [Video: Yoga, you have my heart and my life. A flowing sequence from a standing backbend into a full wheel drop back, expressing my dedication to the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc145c45-0ebf-4bfc-a162-3695697d3266)
- [Video: Padma Pinchamayurasana, or Lotus in Forearm Stand. A beautiful and challenging asana that combines inversion, balance, and hip opening.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5159a314-344c-4147-9cd4-ac189238a82d)
- [Video: Bringing my balancing skills to the pool with a variation of Dancer's Pose in the water. Aqua yoga is a fun way to explore stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03eacc4a-160d-4082-b0d0-2717bdc991d4)
- [Video: Getting my practice back after a week off. It takes a moment to find the rhythm again, but the balance is always there to be found in this handstand practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c27d65f5-6502-45e5-bec8-dafecfb5729c)

## About Advanced Asanas & Flows: My Personal Practice

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.

## About 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.

[See all of Shashi Prabha Dwivedi's services](https://mytribe.in/yogyatra_with_shashi)

## More from In-Studio Group Yoga for Adults (All Levels) by Shashi Prabha Dwivedi

- [Featured](https://mytribe.in/yogyatra_with_shashi/in-studio-group-yoga-for-adults-all-levels/featured)
- [Student Transformations: The Proof is in the Progress](https://mytribe.in/yogyatra_with_shashi/in-studio-group-yoga-for-adults-all-levels/student-transformations-the-proof-is-in-the-progress)
- [Our Studio: All Ages, All Bodies, All Welcome](https://mytribe.in/yogyatra_with_shashi/in-studio-group-yoga-for-adults-all-levels/our-studio-all-ages-all-bodies-all-welcome)
- [Learn the Asanas: Pose Breakdowns & Transitions](https://mytribe.in/yogyatra_with_shashi/in-studio-group-yoga-for-adults-all-levels/learn-the-asanas-pose-breakdowns-transitions)
- [Beyond the Studio: Community, Events & Treks](https://mytribe.in/yogyatra_with_shashi/in-studio-group-yoga-for-adults-all-levels/beyond-the-studio-community-events-treks)
- [The Yogi's Mindset: Daily Practice & Motivation](https://mytribe.in/yogyatra_with_shashi/in-studio-group-yoga-for-adults-all-levels/the-yogi-s-mindset-daily-practice-motivation)

## More services by Shashi Prabha Dwivedi

- [Advanced Yoga Anatomy & Asana Course (Online)](https://mytribe.in/yogyatra_with_shashi/advanced-yoga-anatomy-asana-course-online)
- [Inclusive Kids Yoga Classes (In-Studio)](https://mytribe.in/yogyatra_with_shashi/inclusive-kids-yoga-classes-in-studio)

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## Book

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