Online community · Skool
Online Arm Balance and Flexibility Course with Personal Feedback
A structured roadmap from your first steady breath to advanced inversions, with Sofia reviewing your practice every step of the way.
Lessons, the community feed and direct contact with Sofia in one place, on web and mobile.
Sofia Balance Method on Skool is an online community for practitioners who want to master arm balances, reach their dream poses and take their movement practice to the next level.
Whether you are a beginner looking for a systematic approach to postures, breathwork and relaxation, or an experienced practitioner or teacher refining advanced inversions, you'll find a clear, intelligent path here. No random YouTube tutorials. No guessing what to train next.
Personal video feedback, not generic answers
Post a clip of your practice or ask a question, and Sofia replies with a video breakdown: what's happening, why, and exactly what to change.
Every answer stays in the community library, so you also learn from the questions of other members.
What's inside the classroom
Beginner
1. Beginner Course: Foundation, Breath and Alignment
For new practitioners and active movers from other disciplines. Learn breathing patterns (prāṇāyāma), pose alignment and how to move with ease. Includes a restorative class to calm the nervous system and an energetic introduction for dancers, aerialists and fitness professionals new to yoga.
| Class | Length | What it's for | Props |
|---|---|---|---|
| Breathe & Relax | 66 min | Slow down and reconnect with three-part breathing, soft stretches and a long Śavāsana. | Optional block and strap |
| Total Beginners Yoga | 75 min | Your first full vinyāsa class with Ujjāyī breath and detailed cues for every pose. | None needed |
| Energizing Beginner Routine | 30 min | A short, complete flow for busy days, with breathwork you can use any time you feel overwhelmed. | None needed |
| Advanced Beginner FlowBeginner+ | 60 min | For dancers, gymnasts, aerialists and pole dancers new to yoga, with Nāḍī Śodhana breathing. | Mat, blocks, strap helpful |
Intermediate
2. Intermediate Course: Flexibility and Arm Balances
For practitioners with some yoga experience. Your first arm balances, plus targeted flexibility work for front splits, middle splits and backbends. Build the coordination, flexibility and strength that intermediate arm balances demand.
| Class | Length | What it's for | Props |
|---|---|---|---|
| Introducing Intermediate Practice | 80 min | First tuck headstand and crow pose, Half Moon and Dancer Pose, with Kapālabhāti. | Mat |
| Arm Balances Flow | 60 min | Two headstands, two crow variations, flying splits, side crow and peacock, with progressions. | Mat |
| Front Split Vinyāsa | 65 min | Ballet conditioning plus a yogic sequence for a full front split, practiced 3 times a week. | Blocks |
| Twist Flow: From Lazy to Enthusiastic | 83 min | Twists, hip mobility and creative side bends for days when motivation is low. | Strap or towel |
| Compass Pose VinyāsaIntermediate to advanced | 60 min | Compass Pose, Super Soldier and Sleeping Viṣṇu, with accessible modifications. | Strap or towel |
| Wheel Pose Flow | 66 min | A peak-pose flow toward Ūrdhva Dhanurāsana, through Camel and Kapyāsana. | Block, strap, wall |
Advanced
3. Advanced Course: Complex Transitions and Peak Āsanas
For yoga teachers, fitness professionals and advanced practitioners. Understand the mechanics behind advanced poses and develop coordination inside a dynamic vinyāsa flow.
| Class | Length | What it's for | Props |
|---|---|---|---|
| Advanced Lotus Flow | 50 min | Arm balances and transitions in lotus, including Padma Mayūrāsana and headstand in lotus. | Mat |
| Advanced Arm Balance Flow | 77 min | Eight arm balances including Piñcha, Scorpion, Eight-Angle Pose and Chin Stand. | Mat |
| Naṭarājāsana Krama Vinyāsa | 66 / 79 min | A detailed progression to full King Dancer with flipped grip, in a shorter hip-focused version and a full version with backbend conditioning. | Blocks, strap, liquid chalk |
| Piñcha & Split Vinyāsa | 69 min | Forearm stand entries and shapes combined with front split work. | Blocks |
4. Forearm Stand (Piñcha Mayūrāsana) Masterclass
Shoulder preparation, fear management, safe bailouts, entries and shape variations: stag, V-shape and straight line.
Learn more about the masterclass5. Sanskrit for Yoga Teachers and Practitioners
Over 100 common yoga poses in Sanskrit and English, with pronunciation, etymology and their connections to figures from Vedic culture.
Learn more about the Sanskrit coursePlus on-demand video tutorials based on members' requests.
Who it's for
- Beginners who want structure instead of random classes
- Dancers, aerialists and athletes new to yoga
- Practitioners stuck on a plateau with arm balances or splits
- Yoga teachers who want to refine their practice and their Sanskrit
I have been training with Sofia online for over a year. I've achieved āsanas I couldn't have imagined in my wildest dreams.
Frequently asked questions
What is Skool?
Skool is a learning platform that works like a small social network built around courses. You get the lessons, the community feed and direct contact with Sofia in one place, on web and mobile.
Do I need yoga experience?
No. The Beginner Course starts from breath and alignment. If you come from dance, sport or fitness, you can move through it faster.
How does video feedback work?
You upload a short clip or write a question in the community. Sofia replies with a video that breaks down your movement and gives you specific cues.
Can I learn a forearm stand online?
Yes, if you train consistently and follow the progression. The masterclass covers preparation, safe bailouts and entries, and you can send clips for personal feedback.
Is this suitable for yoga teachers?
Yes. Many members are teachers who want to deepen their own practice, learn advanced sequencing and use correct Sanskrit names in class.
Start with the course that fits your level
Join the community, begin with your first class and post a clip whenever you're ready. Sofia will reply with a video. If you'd rather work one-on-one, apply for private coaching.