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benefits of inversions
(name four or five)
- * can be calming or invigorating depending on ability, time, attention, breath, and placement (in sequence)
- * good for circulation
- * assists movement of lymph
- * works with gravity for venous return
- * reduces any swelling in legs and/or feet
- * reduces stress on spinal column
- * positive impact on brainfunction
- * benefits respiration
- * alters perspective
- * strengthen upper body
- * enhance body awareness
- * improve coordination and balance
- * build confidence
- * build mindfulness/concentration
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common misalignments
(name four or five)
- * hands turn in or out (can strain wrists, elbows, shoulders
- * elbows wider than shoulders (can strain wrists, elbows, shoulders)
- * chin tucked or lifte in headstand (cervical spine misalignment can hurt neck)
- * upper back rounding and/or chin tucking in handstand (creates pressure/compression in neck)
- * splayed hands and feet
- * in shoulder stand, if chin drops into chest and chest collapses (puts pressure on cervial spine, narrows chest so breathing becomes difficult)
- * "banana shape" / arching like a bow (strain in low back and shoulders)
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contraindications
(name four or five)
- eye problems
- history of stroke
- high blood pressure
- menstruation
- serious osteoperosis
- wrist, shoulder, and/or neck problems (neck if weight is on head)
- weakness
- fear
- pregnancy (case by case basis)
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Headstands are heating or cooling?
heating
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_________ is the classic counterpose for sirsasana in the Iyengar tradition.
salamba sarvangasana
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What are alternative options (less radical inversions)?
- adho mukha svanasana
- prasarita padottanasana
- uttanasana
- (viparita karani)
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"puppy dog" --a variation on adho mukha svanasana
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What is the foundation in this inversion?
adho mukha svanasana
hands (handstand)
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What is the foundation in this inversion?
pincha mayurasana
forearms (forearm stand); elbows under shoulders; palms, wrists, and parallel forearms firmly pressed against floor
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What is the foundation in this inversion?
sirsasana
crown of head and edges of forearms (headstand); forearms and wrists nested around head, fingers interlaced, elbows shoulder width
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What is the foundation in this inversion?
salamba sarvangasana
shoulders down and always on blankets (to protect neck), head dropping to floor, blades drawn in on back
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Give one root and rebound instruction for this inversion (only talking about the floor and the body part directly above it):
adho mukha svanasana
push down through the hands to lift up through the forearms
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Give one root and rebound instruction for this inversion (only talking about the floor and the body part directly above it):
pincha mayurasana
push down through the forearms and wrists to lift up shoulders and shoulder blades
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Give one root and rebound instruction for this inversion (only talking about the floor and the body part directly above it):
sirsasana
push down through forearms and outer wrists to lift shoulders away from the neck
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Give one root and rebound instruction for this inversion (only talking about the floor and the body part directly above it):
salamba sarvangasana
press down upper arms and elbows to lift upper back, shoulder blades, and back ribs
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In sirsasana, what is the counteraction for the following instruction?
Move the shoulder blades into the chest as you ____________.
soften front ribs
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In salamba sarvangasana, what is the rebound action to the following root instruction?
Press upper arms down into the floor as you _________.
lift shoulder blades and back ribs up
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In both sirsasana and salamba sarvangasana, what is the counteraction for the following instruction?
Internally rotate your thighs as you ____________.
move buttocks toward your heels/ceiling
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In adho mukha svanasana and urdhva hastasana, what misalignments would indicate that a student is not ready for sirsasana?
- shoulders too tense to lower blades down
- shoulders remain up around ears
- back is rounded, tight
- can't fully lift arms above head without flaring ribs
- not strong enough to hold down-dog for 5 breaths
- can't move thoracic in
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Besides using a chair, if a student isn't able to do halasana because of tight hamstrings, what is another way(s) to get into salamba sarvangasana?
- use the wall
- (or modify halasana by spreading legs wide)
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