;

Advance Your Asana

$129 USD free today for members!
Start Now
“High quality courses and classes with experienced and authentic instructors.”

Course Overview

Looking to advance your practice or sequence for more advanced poses?

Join Nikki Estrada for this comprehensive workshop, which includes seven practices with seven peak poses: handstand, scorpion, splits, king dancer pose, flying pigeon pose, one-legged king pigeon pose, and heron pose.

Each practice is prefaced by a peak-pose tutorial where you'll learn everything you need to know about each of these advanced asanas. This is the perfect opportunity to refine, re-inspire, and challenge your practice

In this 7+ hour course you will get:

  • Seven practices

  • Seven peak poses

  • Peak pose breakdowns

  • Alignment tips

  • Creative prop suggestions

  • Tips for optimizing your practice

Poses include:

  • Natarajasana (King dancer pose)

  • Hanumanasana (Full splits)

  • Adho mukha vrksasana (handstand)

  • Eka pada galavasana (flying pigeon pose)

  • Krounchasana (heron pose)

  • Eka pada rajakapotasana (one-legged king pigeon pose)

  • Vrschikasana (Scorpion pose)

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

7.5 hrs to complete

Collapse all

Section 1
  • Nikki outlines what is to come: seven classes, seven peak poses, and seven tutorials. This workshop is perfect for anyone who wants to take their personal practice, or their teaching, to the next level. Learn the building blocks you will need to advance your asana.
Section 2
  • Nikki outlines the key components of king dancer pose (natarajasana) that we will work with in the class that follows.
  • Join Nikki for a practice that builds toward king dancer pose (natarajasana). Open through the upper body, stabilize and ground the lower body, and create a suppleness in the psoas and hip flexors with the support of props, healthy alignment, and breath.
Section 3
  • Nikki outlines the key components of hanumanasana (full splits) that we will work with in the class that follows.
  • Join Nikki for a practice that builds toward full splits (hanumanasana)! Find length along the spine and access greater depths of flexibility in the hips and hamstrings with a sequence you can return to daily.
Section 4
  • Join Nikki as she outlines the key components of handstand (adho mukha vrksasana) that we will work with in the class that follows.
  • Let's learn how to move your handstand away from the wall! This well-paced, alignment-focused practice will help you activate the upper and lower abdominals, open through the upper body, find a neutral spine, and set your drishti (focus) for better balance.
Section 5
  • Nikki outlines the key components of flying pigeon (eka pada galavasana) that we will work with in the class that follows.
  • Join Nikki for a practice that will prepare you for flying pigeon (eka pada galavasana)! Strengthen the upper body, open the hips, and move from the power of your core.
Section 6
  • Nikki outlines the key components of krounchasana (heron pose) that we will work with in our upcoming practice of this asana.
  • Prepare the shoulders, find length along the spine, and fire up your core with this grounding yet expansive breath-centric practice that leads toward heron pose (krounchasana).
Section 7
  • Join Nikki as she outlines the key components of one-legged king pigeon pose (eka pada rajakapotasana) that we will work with in the class that follows.
  • This alignment-focused class provides deep work in challenging postures that will help you strike a balance between strength and flexibility, opening through the upper body and the hips to prepare for eka pada rajakapotasana (pigeon pose).
Section 8
  • Nikki outlines the key components of vrschikasana (scorpion pose) that we will work with in the class that follows.
  • Get long through the spine, build strength in the upper body, and fire up your core through vigorous yet steady work that will lead you toward the ever-challenging scorpion pose.

How to Get This Course?

To obtain unlimited access to this course on all your devices, along with access to 300+ other yoga course and challenges, and all the content of Yoga International, just create a Yoga International account. The first 7 days are free. Cancel anytime!

Start your free trial

Meet Your Teacher

teacher avatar image
Nikki Estrada
A YogaWorks Certified Teacher, Nikki is the Director of Trainer Development for YogaWorks in Northern... Read more

Frequently Asked Questions

Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
No, the course is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

Our Customers Love to Practice With Us. We Think You Will Too!

Audrey Walker
“I appreciate the breadth and depth of offering—classes, articles, workshops, courses for all levels of practitioners and for multiple styles of yoga teaching. I always learn new material and appreciate the opportunities to expand my own yoga knowledge and practice—as a teacher and a practitioner.”
Megan Green
“Yoga International brings diverse offerings in yoga, meditation, pranayama techniques and further education right into your home. I love the ability to use the various programs from home, making it possible to keep my practices consistent.”
Richard Williams
“Excellent source of information and knowledge! Many thanks! I love this platform and so do my students. The articles are amazing as are the classes and courses. YI covers every angle of helping us all deepen our practice.”

When you sign up for this course you also get:

  • 200+
    additional yoga courses
    Deepen your practice
  • 3000+
    yoga practices
    All styles and durations
  • 100+
    yoga challenges
    Get that extra motivation
  • yogic docu-series
    Learn and relax
  • 700+
    meditations
    Find your peace
  • 100+
    pranayama practices
    Get centered
  • Ayurvedic tutorials and recipes
    Get practical
  • Spiritual Teachings Lectures
    Go deep
  • 2700+
    articles
    Full access to our library
  • Unlimited access on all your devices
    Practice anytime anywhere
Start your free trial

Experience the Yoga International difference

We’ve spent the last 30 years becoming an indispensable compendium of yoga practices and resources like no other. Since 1991, Yoga International has been a trusted source leading students to the best yoga classes and teachers in the world so they can experience the transformational health benefits of yoga.

While other platforms have shifted to pilates and fitness focused content, we’ve stayed true to yoga and our mission to help you find the path that works best for you.

Course

Sign Up
Nikki Estrada

Unlock This Course Today

Start your free trial