Turn That Frown Upside Down: A Guide to Inversions, Part II

General Preparatory Poses for Inversions
Inversions require a great deal of core strength, so if you want to spend a lot of time upside-down, you need to practice postures that develop your core. A strong, erect mid-body will help prevent banana curves and other load-bearing misalignments while you’re upended.

Locust (Salabhasana), Boat (Navasana), 30-60-90 Degree Hover, Plank (and variations like Side Plank and One Legged Plank) will all help you develop your core muscles.

Locust

Boat

30 Degree Leg Lift

60 Degree Leg Lift

90 Degree Leg Lift

Plank

One-Legged Plank

Prep Poses for Shoulderstand

Shoulderstand (Sarvagangasana) requires a shoulder girdle that is both strong and flexible. To open your shoulders, practice Standing Forward Bends (Uttanasana) and Wide-Legged Forward Bends (Prasarita Padattonasana) with interlaced hands, clasped elbows or hands behind your back in prayer position.

Standing Forward Bend with Clasped Hands

Wide-Legged Standing Forward Bend with Clasped Hands

Triangle (Trikonasana) and Revolved Triangle (Parivrtta Trikonasana) will also help to open your shoulders in preparation for Shoulderstand.

Triangle

Revolved Triangle

Bridge (Setu Bandha Sarvangasana) is another great pose for preparing your shoulders to bear weight. It can also help you check if you’re ready to try full Shoulderstand.. If you have difficulty bringing your shoulders in to the midline and resting your weight on them in Bridge, then hold off on Shoulderstand until your upper back muscles are more developed.

Bridge

Prep Poses for Headstand, Feathered Peacock and Scorpion

Dolphin, Dolphin Push-Ups, and forearm variations are all great poses for preparing your upper body to hold your weight, as are Elbow Plank and Chaturanga. A test to see if you’re ready for these advanced inversions is the Dolphin Push-Up Challenge. If you have difficulty completing 10 Dolphin Push Ups, then gradually work you way up to that number before trying Headstand, Feathered Peacock or Scorpion. Once you can complete 10 Dolphin Push-Ups with relative ease, you’re ready to try these postures—with the guidance of an experienced teacher.

Dolphin

Dolphin Plank (part of Dolphin Push Up)

Chaturanga

Handstand (with wall)

Feathered Peacock

Scorpion (with wall)

When in Doubt, Go Easy

In a competitive world, inversions often tempt us to go beyond our limits. Always remember to listen to your body, and keep in mind that each day is different, and sometimes poses that were easy yesterday should not be attempted today.

The benefits of inversions can be felt in Legs up the Wall (Viparita Karani), a simple posture that can be safely practiced at home.

Simply come to seated with your knees bent in front of you and one hip against the wall. Stretch your legs up, twisting your body and bringing them to rest against the wall. Release your upper body onto the floor. You should look like an “L” with your legs up the wall and your upper body stretched out perpendicularly on the floor. Keep your arms resting gently by your sides, palms facing up. Stay here and enjoy the release from gravity. If you’d like, you can even complete your Final Rest (Savasana) in this position.

Photos and asanas by Devon Scoble and Kristy Newstrom.






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