Inversions literally turn the world upside-down and allow you to see yourself in a new perspective. They are good for the circulation, immunity, upper body strength and lymphatic drainage. Practice inversions against a wall as you are learning to help you find your balance. On this page the inversions are presented in an order that could become part of a progressive practice.
Set up 1-2 standard-fold blankets at end of mat. Fold other end of mat over blankets. Lie with shoulders on blankets, head on floor. Bring knees into chest and press arms to sides as you lift feet over head. Draw elbows in to shoulder width, hands rest on lower back. Reach feet towards floor or rest on seat of chair.
Hold up to 2 minutes, then release.
Therapeutics: Stretches shoulders and back of neck, activates thyroid gland
Set up 1-2 standard-fold blankets at end of mat. Fold other end of mat over blankets. Lie with shoulders on blankets, head on floor. Bring knees into chest and press arms to sides as you lift feet over head. Draw elbows in to shoulder width, hands rest on lower back.
Stay for as long as you feel comfortable, making sure to release slowly as soon as it becomes unstable or painful for the neck or upper back.
Therapeutics: Mother of all poses, cooling, stretches neck and shoulders, opens chest, increases core strength
Feathered Peacock Pose
Come into Dolphin with hands palm down, block between index and thumb, block touching wall. Walk one foot in, knee bent; swing other leg up towards wall as you hop on first foot. Your hips have to go over your head in order for you to go up. Rest heels against wall and lengthen tail towards ceiling, grounding forearms.
Stay up to 1 minute, release into Child's pose.
Therapeutics: Stretches & strengthens arms and shoulders, builds concentration and balance
Half Handstand at Wall
Ardha Adho Mukha Vrksasana
Sit with back against the wall and legs extended. Mark where heels touch the floor and come into all fours position with heels of hands on that mark. Turn toes under and lift knees off floor into Adho Mukha Svanasana, downward facing dog. Step one foot onto wall at the height of your hips, then as you straighten that leg, step the other foot beside the first. Extend the legs and lengthen the spine as you take your weight into the arms. Hold for a few breaths, then carefully walk down the wall to release.
Therapeutics: Good preparation for handstand, strengthens the shoulders and core
Adho Mukha Vrksasana
Come into Adho Mukha Svanasana with hands a few inches away from wall. Walk one foot in, knee bent; swing other leg up towards wall as you hop on first foot. Your hips have to go over your head in order for you to go up. Rest heels against wall and lengthen tail towards ceiling, keeping shoulders strong.
Stay up to 1 minute, release into Uttanasana.
Therapeutics: Strengthens arms, shoulders and core, helps with mental focus, balance and overcoming fear
Facing a wall, clasp hands together and press forearms into floor with elbows shoulder’s width apart. Place crown of head between hands. Walk feet towards head until hips are very high. Draw both knees towards chest together and press feet up to rest on wall. Release into Child's Pose.Chair Variation: Come into a forward bend in front of chairs. Slide neck in between chair seats so head hands below seats. Place hands on edge of seats with fingers wrapping under seats. Place one knee at a time on edge of seat. Press hips into wall. Lift legs up to rest on wall letting head hang freely.
Stay as long as you feel comfortable and reverse process to come down. Hang in Uttanasana for a few breaths.
Therapeutics: Father of all poses, strengthens neck and muscles along spine, increases mental acuity and clears the mind, strengthens the core
Inversion home practice sequences available to paid subscription members: