At Home Inversion Practice

There are so many inversions to try in yoga, from Wide-Legged Forward Fold (Prasarita Padottanasana) to Handstand (Adho Mukha Vrksasana) - there’s a level for everyone! Getting upside down can offer a number of health and mindfulness benefits. 

Knowing that inversions can be challenging at first, we’ve put together a few tips for you to build strength for inversions and practice safely at home. 

Warm Up

To set yourself up for success, it’s important to warm up before every practice. Try this simple Sun Salutation flow to open your glutes and hamstrings: 

• Child’s Pose – Downward-Facing Dog – Forward Fold – Halfway Lift – Forward Fold 

• Mountain Pose – Backbend – Forward Fold – Halfway Lift – Forward Fold – Downward-Facing Dog

• Repeat this flow 3-4 times

Build Strength

While it’s natural to focus on upper body strength, inversions can engage your entire body –from your shoulders to toes. Work on building strength throughout your body to help you get (and stay) upside down. Here are a few basic exercises to start with:

• Upper body: your favorite variation of Pushups or Chaturanga drills (10 reps) 

• Core: Standard Crunches and Bicycle Crunches (10-15 reps) 

• Lower body: Full-Range Squats and alternating Lunges (10 reps) 

• Repeat each set 2-3 times 

Use Support

One great thing about practicing inversions at home is that there are lots of props that can help you to get upside down, that may not be available in a studio:

• Use a wall: If you’re working into handstand or headstand, use a wall to support your legs and/or feet to provide a stopping point and increase the feeling of stability.

• Set up a soft space to land: When you come out of an inversion, it’s nice to have a soft space to land –use couch or bed pillows to build a little nest around your head and/or feet.

• Ask someone to spot you: Whether you’re an inversion expert, beginner, or somewhere in between, it’s helpful to have someone spot you as you practice coming in and out of inversions.  

No matter what, listen to your body! It’s important to take personal health into consideration before any kind of inversion work. When in doubt, talk to your doctor to make sure inversions are safe for you.   

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