The Power of Inversions
Inversions are powerful medicine for the body and mind.
This sequence explores headstand, shoulder stand and their variations to cultivate understanding of safe practice. The sequence aims to open the upper back, strengthen the shoulder girdle and release the neck. Opening the thoracic cavity through inversions prepares for the practice of pranayama.
We opened the practice with somatic awareness movements to increase range of motion and awareness of the shoulder girdle. To learn more about this work go to: http://prajnayoga.mindbites.com/
These are my practice notes and are not definitive on the practice of inversions.
Supta dandasana with block to inner thighs.
Adho Mukha Svanasana- draw outer arm to inner.
Standing series at the wall to retract shoulder blades: stand with side to wall, palm on wall, retract shoulder blade and lift collarbone, then turn torso away from wall.
Surya Namaskara b series and step into :
Padottana 3x- head to block, hands interlaced, elbows on block, and reverse namaskarasana.
Virabhadrasana I.- with strap over back thigh hold with arms overhead.
Urdhva hastasana- strap above elbows to retract shoulder blades.
Parsvakonasana- retract shoulder blades and stretch triceps.
Parivrtta parsvakonasana from back leg- diagonal pattern from back heel to pinky.
Forearm chaturanga- uddiyana from the side.
Tadasana with all sirsasana cues- feet, legs, tail. Reach arms up from root of arm, hold from rhomboids and serratti.
Ardha Chandrasana with back heel to wall
Sirsasana- Partner assist with two straps over shoulders
Sequence for purvottanasana:
1. Hands to chair seat
2. On floor strap elbows, outer hips up
3. Partner strap around sacrum and lift
Adho Mukha Svanasana
Salamba Sarvangangasana- both supported on a chair and feet to wall. Parivrtta upavista konasana or seated gomukhasana forward bend to widen costal vertebra.