Once an Inversions Asana Lab is recorded, it will be available to you on YouTube via our Asana Labs playlist.
 

OTHER RESOURCES:

• Review the Inversions Section in your Mark Stephens Book.
• Review the Inversion Asanas in your Yoga Toolbox.

Inversions are yoga postures where the head is below the heart, and often, the feet are above the head. These poses can be exhilarating and offer numerous physical and mental benefits, such as improving circulation, building strength, and enhancing focus. However, they also require careful instruction to ensure safety and proper alignment. 

Benefits of Inversions (people love learning about the benefits. try sharing one or two in your class, to encourage people to stay engaged, when they attempt an inversion!)

• Improved Circulation: Inversions can help improve blood flow to the brain and upper body, enhancing cardiovascular health and cognitive function.
• Strength Building: They strengthen the upper body, core, and legs, promoting overall muscle balance and endurance.
• Balance and Coordination: Inversions challenge and improve balance, coordination, and proprioception.
• Stress Relief: These poses can have a calming effect on the nervous system, helping to reduce stress and anxiety.
• Perspective Shift: Being upside down offers a new perspective, which can boost confidence and mental clarity.

Common Inversions

• Downward-Facing Dog (Adho Mukha Svanasana): Often considered a mild inversion.
• Standing Forward Bend (Uttanasana): A gentle way to introduce the concept of inversion.
• Shoulder Stand (Sarvangasana): A classic inversion that requires neck support and alignment.
• Headstand (Sirsasana): An advanced inversion that requires significant upper body and core strength.
• Forearm Stand (Pincha Mayurasana): A challenging inversion that requires shoulder strength and balance.
• Handstand (Adho Mukha Vrksasana): An advanced pose that requires strong wrists, shoulders, and core.
• Legs-Up-The-Wall Pose (Viparita Karani): A restorative inversion that is accessible to most students.

Safety Considerations

• Warm-Up: Ensure students are adequately warmed up with poses that prepare the wrists, shoulders, core, and hamstrings. Include poses like Plank, Dolphin, and Downward-Facing Dog.
• Personal Limitations: Encourage students to listen to their bodies and respect their limits. Inversions are not suitable for everyone, especially those with neck or shoulder injuries, high blood pressure, or certain eye conditions.
  • Tip: Offer alternative poses or modifications for students who cannot or should not practice full inversions.
• Spotting and Props: Use the wall for support and safety, especially for beginners. Spot students when they are attempting more challenging inversions.
  • Tip: Instruct students to practice near a wall or have a partner assist them to ensure they feel safe and supported.

Teaching Tips for Inversions

1. Foundation and Alignment: Emphasize the importance of a strong foundation and proper alignment. For example, in Headstand, ensure the forearms and head form a stable tripod, and the shoulders are away from the ears.
2. Engagement and Control: Teach students to engage the core, legs, and shoulders to maintain control and balance. Encourage slow and mindful transitions into and out of the pose.
3. Breath Awareness: Remind students to maintain steady, even breathing throughout the inversion. Holding the breath can create unnecessary tension and affect balance.
4. Progression and Patience: Encourage students to build up to inversions gradually. Start with preparatory poses and build strength and confidence over time. 
   • Tip: Use poses like Dolphin Pose to build shoulder and core strength before attempting Forearm Stand.
5. Mindfulness and Focus: Inversions require concentration and presence. Encourage students to stay focused and mindful of their movements and alignment.
6. Exit Strategies: Teach safe ways to exit the pose if balance is lost. For example, in Headstand, instruct students to tuck their chin and roll out of the pose gently to avoid injury.

Modifications and Variations

• Using the Wall: For poses like Handstand or Forearm Stand, practice with the wall as a support.
• Half Inversions: Modify full inversions to half inversions, such as practicing Shoulder Stand with the legs at a 90-degree angle.
• Props: Use blocks and straps to support alignment and engagement in preparatory poses.

By following these guidelines, you can effectively and safely teach inversions, helping your students build strength, confidence, and body awareness. Inversions can be a transformative part of a yoga practice, offering both physical and mental benefits when approached with care and mindfulness. Stay Safe!