Getting Started 11: Inversions
Mar. 18th, 2010 06:30 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
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sun_salutation.
Disclaimer: I am not a yoga instructor. I don't know anything about exercise safety or fitness instruction. I'm not even an advanced practitioner of yoga. But I have come to love yoga and am completely self taught.
You know your own body best, so please respect your known health conditions and use the variations offered by instructors that are best for you. Remember to balance where you are now with where you could be in the future. There is no perfect pose.
Inversions
Time to get your feet over your head.
Inversions are, unsurprisingly, very energizing! It is great if you can find space in your practice to include them, and I think at least four inverted postures are well within the reach of a beginner.
Please bear with me, as I first suggest two rather daring options, because the inversion you will probably try first I'm going to put at the end.
But you gotta try one of the daring options. Really!
First, a Word about Inversions and Menstruation
You will regularly hear the warning that menstruating women should not practice inversions.
Rather than have my own, profanity-ridden personal rant about fear and subjugation of the impure, weak, corrupt bleeding woman who is actually just a normal, healthy adult human female going through the normal human cycle of fertility that allows all these chauvinistic, male-controlled societies to come into existence in the first place… Because you know, I could have that rant. But this is really neither the place nor the moment for it. Because instead there is this excellent and well-balanced article at YogaJournal!
Barbara Benagh's reply to the question "Why are women not supposed to do inverted poses during their menstrual cycle?"
Have a look, and decide what you think is best for you and your body.
Inversions and High Blood Pressure
The other inversion warning is for high blood pressure. I'm more concerned about that one. If you have high blood pressure, pick up the phone, call your doctor's nurse, and find out if there is any reason you should not practice inversions.
Ardha Shirshasana (Half-Headstand or Headstand Preparation or Elbow Balance)
I think this is actually a beginner pose. Maybe intermediate beginner, because it takes a little confidence and some (but not as much as you think) arm strength.
Sadly, I could not find a good video illustration of this pose. Basically, you get in position for a headstand and get your feet partway up, without trying to raise your feet into the full headstand. It is remarkably stable and it is so much fun!
Here is the Yoga Basics illustration and instruction.
Core Power yoga explains Tripod Headstand (still pictures, no video). Again with the no video, but this instruction gives an explanation of how to achieve this first step in the posture.
I first did this posture following a Brian Kest DVD, and actually, this is actually Bakasana with your head all the way on the floor.
Handstand Preparation
Now.
Have a look at Sadie Nardini's wall routine.
This is preparation for eventually achieving a full Handstand, and I can tell you, doing that L-shape, getting your hips over your shoulders, was a really terrifying thrill for me. Alas, I have NO bare walls in my house, so I will be resuming this handstand development when I can get to my outside practice this summer and can use the side of the house.
This is probably more of an intermediate practice, but Ms. Nardini offers beginner variations, so definitely consider including this as part of your practice occasionally. After all, one day you will be intermediate and even advanced, and you know it would be awesome to be able to do a Handstand.
Halasana and Shoulder Stand
At this point you are thinking, "Is she for real?"
However, this next set of postures is actually something I suspect you can do today.
Halasana (Plow)
Halasana at Yoga Journal.
Jennifer Kostel explains Plow Pose.
Core Power Yoga explains Halasana (still pictures, no video).
Carolyne Heldman discusses preventing injuries in Plow.
You don't need to be particularly warm to achieve Halasana (or Shoulder Stand), so I suggest placing them at the end of your practice, after your forward bending, but before Savasana.
The important thing to remember in Plow is that you need to engage your thighs to lift your hips up and take the weight off your shoulders. If you keep your legs active, everything comes together much better.
From Halasana, you can raise your legs toward the sky and rise into Shoulder Stand, for me, the most approachable of the inversions.
Salamba Sarvangasana (Shoulder Stand)
In researching this piece, I found out that apparently Shoulder Stand is "the mother of all poes."
It is certainly an abdominal workout. You will feel this in your entire torso the next day.
It is also a remarkably restful posture. It is included by Shiva Rea in her Lunar Flow. Lunar postures help us to slow down and calm the nervous system. This pose is almost like the most extreme forward bend you have ever done. Again, this is an excellent posture to do at the end of your practice, as your body is slowing and cooling.
Also, while sometimes I feel like this pose is crushing me, on a day that I have included this inversion in my practice I always feel very light in my spine. As if this posture decompressed me and opened me up.
Shoulder Stand at Yoga Journal.
Real Body Work illustrates how to achieve Shoulder Stand using the wall.
John Schumacher gives a beautiful illustration of how this posture is done, without the wall.
Carolyne Heldman again on preventing injuries.
Beginners may actually not lift their feet toward the sky, but may stop in half shoulder stand, with knees bent, as if sitting in a chair. As you gain confidence in your balance, you may lift your legs up straight. I find that crossing my ankles and pressing my feet together helps me feel more stable and encourages me to continue pressing my hips up. If you do this variation, be sure to do first one side, then change the crossing of your ankles and do the other side.
Other variations you could try include letting your legs and hips drop open into a wide V-shape. From the V-shape, try bringing the soles of your feet together, as in Baddha Konasana. You can go even deeper, bringing your legs into Full Lotus, if that is appropriate for you. Again, be sure to switch sides for balance, crossing first one leg on the top, then the other.
From legs extended toward the ceiling, you can drop first one leg back over your head toward Plow Pose. Then lift that leg toward the ceiling and drop the other leg back toward Plow.
To exit the posture, drop your legs into plow, reach back and grip the sides of your feet, and slowly, vertebra by vertebra, roll down.
As you release your feet and let them hinge toward the floor, lift your heart into the counter pose, Matsyasana (Fish).
Matsyasana (Fish)
Matsyasana at YogaBasics.com.
Elizabeth Rose instructs.
Adiyoga instructs.
After Matsyasana, take one final counter pose, a gentle supine twist.
Supine Twist
Belly Twist Version A (Jathara Parivartanasana A) at YogaBasics.com.
Cathie Ryder instructs.
Some chick illustrates.
I find that in the morning, it often feels really good to do this twist in bed before I stand up. (Oh, and as an aside, that trick of wriggling your fingers and toes to "wake your body up" from Savasana? It works great for getting up in the morning, too.)
There are, of course, deeper versions of supine twists. Here is the one knee version:
Zoya Yoga – one leg only, other leg extending
After the supine twisting, pull your knees up and hug them to your chest, rocking gently on your back, absorbing the healing energy of the Shoulder Stand.
A Final Illustration
As I was looking for video, I found the following.
I know it says Advanced Shoulderstand, but this is an excellent illustration of how the three poses Plow, Shoulderstand, and Matsyasna fit together.
Narayani demonstrates, but does not instruct You will obviously probably be leaving out all that crazy backbending stuff in the middle, and doing more simple variations on the shoulder stand.
Everybody in the community should look at this video and be inspired. I realize that Narayani is a world-renowned yoga instructor, but look at her. She's doing that at age 59. *I* want to be able to do that at age 59!
Namaste.
sun_salutation.Disclaimer: I am not a yoga instructor. I don't know anything about exercise safety or fitness instruction. I'm not even an advanced practitioner of yoga. But I have come to love yoga and am completely self taught.
You know your own body best, so please respect your known health conditions and use the variations offered by instructors that are best for you. Remember to balance where you are now with where you could be in the future. There is no perfect pose.
Inversions
Time to get your feet over your head.
Inversions are, unsurprisingly, very energizing! It is great if you can find space in your practice to include them, and I think at least four inverted postures are well within the reach of a beginner.
Please bear with me, as I first suggest two rather daring options, because the inversion you will probably try first I'm going to put at the end.
But you gotta try one of the daring options. Really!
First, a Word about Inversions and Menstruation
You will regularly hear the warning that menstruating women should not practice inversions.
Rather than have my own, profanity-ridden personal rant about fear and subjugation of the impure, weak, corrupt bleeding woman who is actually just a normal, healthy adult human female going through the normal human cycle of fertility that allows all these chauvinistic, male-controlled societies to come into existence in the first place… Because you know, I could have that rant. But this is really neither the place nor the moment for it. Because instead there is this excellent and well-balanced article at YogaJournal!
Barbara Benagh's reply to the question "Why are women not supposed to do inverted poses during their menstrual cycle?"
Have a look, and decide what you think is best for you and your body.
Inversions and High Blood Pressure
The other inversion warning is for high blood pressure. I'm more concerned about that one. If you have high blood pressure, pick up the phone, call your doctor's nurse, and find out if there is any reason you should not practice inversions.
Ardha Shirshasana (Half-Headstand or Headstand Preparation or Elbow Balance)
I think this is actually a beginner pose. Maybe intermediate beginner, because it takes a little confidence and some (but not as much as you think) arm strength.
Sadly, I could not find a good video illustration of this pose. Basically, you get in position for a headstand and get your feet partway up, without trying to raise your feet into the full headstand. It is remarkably stable and it is so much fun!
Here is the Yoga Basics illustration and instruction.
Core Power yoga explains Tripod Headstand (still pictures, no video). Again with the no video, but this instruction gives an explanation of how to achieve this first step in the posture.
I first did this posture following a Brian Kest DVD, and actually, this is actually Bakasana with your head all the way on the floor.
Handstand Preparation
Now.
Have a look at Sadie Nardini's wall routine.
This is preparation for eventually achieving a full Handstand, and I can tell you, doing that L-shape, getting your hips over your shoulders, was a really terrifying thrill for me. Alas, I have NO bare walls in my house, so I will be resuming this handstand development when I can get to my outside practice this summer and can use the side of the house.
This is probably more of an intermediate practice, but Ms. Nardini offers beginner variations, so definitely consider including this as part of your practice occasionally. After all, one day you will be intermediate and even advanced, and you know it would be awesome to be able to do a Handstand.
Halasana and Shoulder Stand
At this point you are thinking, "Is she for real?"
However, this next set of postures is actually something I suspect you can do today.
Halasana (Plow)
Halasana at Yoga Journal.
Jennifer Kostel explains Plow Pose.
Core Power Yoga explains Halasana (still pictures, no video).
Carolyne Heldman discusses preventing injuries in Plow.
You don't need to be particularly warm to achieve Halasana (or Shoulder Stand), so I suggest placing them at the end of your practice, after your forward bending, but before Savasana.
The important thing to remember in Plow is that you need to engage your thighs to lift your hips up and take the weight off your shoulders. If you keep your legs active, everything comes together much better.
From Halasana, you can raise your legs toward the sky and rise into Shoulder Stand, for me, the most approachable of the inversions.
Salamba Sarvangasana (Shoulder Stand)
In researching this piece, I found out that apparently Shoulder Stand is "the mother of all poes."
It is certainly an abdominal workout. You will feel this in your entire torso the next day.
It is also a remarkably restful posture. It is included by Shiva Rea in her Lunar Flow. Lunar postures help us to slow down and calm the nervous system. This pose is almost like the most extreme forward bend you have ever done. Again, this is an excellent posture to do at the end of your practice, as your body is slowing and cooling.
Also, while sometimes I feel like this pose is crushing me, on a day that I have included this inversion in my practice I always feel very light in my spine. As if this posture decompressed me and opened me up.
Shoulder Stand at Yoga Journal.
Real Body Work illustrates how to achieve Shoulder Stand using the wall.
John Schumacher gives a beautiful illustration of how this posture is done, without the wall.
Carolyne Heldman again on preventing injuries.
Beginners may actually not lift their feet toward the sky, but may stop in half shoulder stand, with knees bent, as if sitting in a chair. As you gain confidence in your balance, you may lift your legs up straight. I find that crossing my ankles and pressing my feet together helps me feel more stable and encourages me to continue pressing my hips up. If you do this variation, be sure to do first one side, then change the crossing of your ankles and do the other side.
Other variations you could try include letting your legs and hips drop open into a wide V-shape. From the V-shape, try bringing the soles of your feet together, as in Baddha Konasana. You can go even deeper, bringing your legs into Full Lotus, if that is appropriate for you. Again, be sure to switch sides for balance, crossing first one leg on the top, then the other.
From legs extended toward the ceiling, you can drop first one leg back over your head toward Plow Pose. Then lift that leg toward the ceiling and drop the other leg back toward Plow.
To exit the posture, drop your legs into plow, reach back and grip the sides of your feet, and slowly, vertebra by vertebra, roll down.
As you release your feet and let them hinge toward the floor, lift your heart into the counter pose, Matsyasana (Fish).
Matsyasana (Fish)
Matsyasana at YogaBasics.com.
Elizabeth Rose instructs.
Adiyoga instructs.
After Matsyasana, take one final counter pose, a gentle supine twist.
Supine Twist
Belly Twist Version A (Jathara Parivartanasana A) at YogaBasics.com.
Cathie Ryder instructs.
Some chick illustrates.
I find that in the morning, it often feels really good to do this twist in bed before I stand up. (Oh, and as an aside, that trick of wriggling your fingers and toes to "wake your body up" from Savasana? It works great for getting up in the morning, too.)
There are, of course, deeper versions of supine twists. Here is the one knee version:
Zoya Yoga – one leg only, other leg extending
After the supine twisting, pull your knees up and hug them to your chest, rocking gently on your back, absorbing the healing energy of the Shoulder Stand.
A Final Illustration
As I was looking for video, I found the following.
I know it says Advanced Shoulderstand, but this is an excellent illustration of how the three poses Plow, Shoulderstand, and Matsyasna fit together.
Narayani demonstrates, but does not instruct You will obviously probably be leaving out all that crazy backbending stuff in the middle, and doing more simple variations on the shoulder stand.
Everybody in the community should look at this video and be inspired. I realize that Narayani is a world-renowned yoga instructor, but look at her. She's doing that at age 59. *I* want to be able to do that at age 59!
Namaste.
