Advanced Asana Mastery
Arm Balances • Inversions • Deep Backbends • Complex Sequences • Strength Building
12-Week Advanced Progression
Systematic mastery of advanced asanas
Week 1-3: Core Strength
Week 4-6: Inversion Prep
Week 7-9: Arm Balances
Week 10-12: Deep Backbends
Advanced Asana Categories
Mastery progressions for experienced practitioners
Arm Balances
Crow, Side Crow, Firefly, Eight Angle
Inversions
Handstand, Headstand, Forearm Stand
Deep Backbends
Wheel, Scorpion, Camel Advanced
Leg-Behind-Head
Pigeon Advanced, Lotus Variations
Transitions
Float to L-Sit, Handstand Press
Contortion
One-Legged King Pigeon, Sleeping Yogi
Advanced Training Requirements
Prerequisites for safe advanced practice
Physical Preparation
6+ months consistent intermediate practice, strong core, flexible shoulders
Spotter Training
Partner assistance required for inversions and balances, proper spotting techniques
Warm-up Protocol
30-minute dynamic warm-up mandatory before advanced practice sessions
Progression Tracking
Documented progression with video analysis and instructor feedback
Daily Practice Structure
Master Advanced Asanas
Intensive training for experienced practitioners
Advanced Asana FAQs
What is the minimum requirement?
+6+ months consistent intermediate practice with strong foundation in basic asanas and anatomy knowledge required.
Are spotters mandatory?
+Yes! Partner assistance required for inversions, advanced balances, and deep backbends. Proper spotting techniques taught.
How do I know if I'm ready?
+Assessment session recommended. Proficiency in Sun Salutations, basic arm balances, and shoulder opening required.
What about injury risk?
+Higher risk with advanced practice. Proper warm-up, progression, and supervision essential. Contraindications carefully assessed.
Can I practice alone?
+Not recommended for true advanced asanas. Mirror practice possible for some poses, but spotter supervision essential for safety.
How long until mastery?
+Varies by individual. Consistent daily practice with proper guidance typically 6-18 months for proficiency in major advanced categories.