fbpx
INVERSIONS

Kiana Ng Yoga

Play is a very important aspect of anyone’s yoga practice. So, have some fun trying out these 3 inversions as you begin to face your fears and gain confidence in that which discomforts you!

Headstand (Sirsasana)

  • Start in kneeling position
  • Lace hands together with forearms on floor, elbows under shoulders
  • Place back of head in palms with crown of the head on floor
  • Inhale to lift knees off floor
  • Walk feet towards elbows, aiming to have hips stacked over head
  • Firm shoulder blades on to back
  • Exhale to float/lift both legs at the same time over top of hips (you may start by hopping them up, moving into a tuck position first, and then straightening the legs or taking one leg into a tucked position followed by the other)
  • Keep tailbone lengthening towards heels
  • Squeeze legs together

Options:

  • Use wall!

Forearm Stand (Pincha Mayurasana)

  • Start in table top
  • Lower to forearms with forearms parallel to each other, palms pressing into the earth and elbows under shoulders
  • Inhale to lift knees off mat and walk feet as close to elbows as you can, aiming to get hips high over shoulders
  • Hug elbows isometrically towards each other and press down through insides of hands
  • Keep shoulders firm against back
  • Exhale to lift/kick one leg up as high as you can while pushing off of the bottom leg, eventually bringing legs together at the top
  • Lengthen tailbone towards heels
  • Squeeze legs together

Options:

  • Place strap around upper arms to keep arms from splaying out
  • Hold block between hands with thumb & index finger aligned with bottom corners of the block to keep isometric action
  • Use wall!

Handstand (Adho Mukha Vrksasana)

  • Start in down dog
  • Inhale to walk toes halfway up
  • Step one foot halfway between hands and feet
  • Move shoulders over wrists
  • Firm shoulder blades down back and hug front ribs into back body
  • Gaze between hands
  • Keep arms straight as you exhale to kick back leg up while pushing off of front leg, eventually legs will meet at the top
  • Lengthen tailbone towards heels
  • Squeeze legs together

Options:

  • Place strap around upper arms to keep arms straight
  • Use wall!
  • Facing away from the wall, walk feet up wall for L handstand, half handstand or full supported handstand
  • Leg variations
  • Press to handstand

Pin It on Pinterest