INVERSION YOGA POSES SEASON 1

INVERSION YOGA POSES:
When our heart is higher than our head, we place our bodies in an unconventional configuration. By shifting our relationship with gravity, inversions counter act the effect of gravity by delivering a fresh supply of oxygenated blood to the brain. Inversions allow us to develop strength, balance and stability. They challenge our perception, and may even evoke fear, but by conquering our weaknesses, we will develop a rewarding sensation that is highly motivating and re-energizing.

Upward Lotus in Headstand I / Urdhva Padmasana in Sirsasana I

(OORD-vah pod-MAHS-anna shear-SHAHS-anna)

urdhva = upward, inverted
padma = lotus
sirsa = head

1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasp your triceps.

2. Rotate your forearms out from your elbows and clasp your hands in front of you with your palms spread open facing you and your pinkies on the ground. Make sure your pinkies are on the outside of your palms so that they are not in the way. Feel the power in your upper arms.

3. Place the crown of your head on the floor in front of your palms so that your palms caress the back of your head. Make sure that your neck remains straight and perpendicular to the floor. DO NOT BEND YOUR NECK SO THAT YOUR FOREHEAD IS ON THE FLOOR.

5. For more of a challenge keep both of your legs together and bring them straight up into the air using your core.

Preparation
1. Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms.

2. Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.

3. Practice Urdhva Dandasana by placing your head on the ground leg distance away from a wall and facing the wall. Walk up the wall until your legs are parallel to the floor and your hips are over your shoulders.

4. Practice Headstands with your back against a wall before attempting them without support.

5. Practice Lotus Pose until you are comfortable in that position.

Benefits
– Stretches the groins, knees and ankles
– Stimulates blood circulation
– Strengthens arms, legs, abdomen and spine
– Calms the brain
– Stimulates your pituitary and pineal glands

Cautions
– Do not perform if you have a wrist, shoulder, knee, hip or back injury
– Do not perform if you have high blood pressure
– Do not perform if you have a heart condition
– Do not perform of you are pregnant

Embryo Pose in Headstand I (Prep.) / Pindasana in Sirsasana I

(pin-DAHS-anna shear-SHAHS-anna)

pinda = embryo
sirsa = head

1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasping your triceps.

2. Rotate your forearms out from your elbows and clasp your hands in front of you with your palms spread open and facing you so that the outside of your hands and pinkies are on the ground. Make sure your pinkies are on the outside of your palms. Feel the power in your upper arms.

5. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core.

6. Bend your right leg and bring the top of your right foot to the top of your left thigh close to the groins. Bend your left leg and bring it to the top of your right thigh close to the groins so that you are in full lotus. Bend from your hips and tilt your pelvis backward bringing your legs down, still in lotus position, until they are parallel to the floor.

Embryo Pose in Headstand I / Pindasana in Sirsasana I

(pin-DAHS-anna shear-SHAHS-anna)

pinda = embryo
sirsa = head

1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasping your triceps. Rotate your forearms out from your elbows and clasp your hands in front of you with your palms spread open and facing you so that the outside of your hands and pinkies are on the ground. Make sure your pinkies are on the outside of your palms. Feel the power in your upper arms.

3. Lift your hips in the air and walk your feet toward your head. SO AS TO TAKE PRESSURE OFF YOUR HEAD AND NECK ENGAGE YOUR ARMS and your core and lift one leg up bringing the other leg with it. Bring your legs together and straighten them. At this point you will form a straight line from your head to your toes. Point and spread your toes. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core.

4. Bend your right leg and bring the top of your right foot to the top of your left thigh close to the groins. Bend your left leg and bring it to the top of your right thigh close to the groins so that you are in full lotus. Bend from your hips and tilt your pelvis backward bringing your legs down, still in lotus position, until your knees reach your armpits.

Preparation
1.Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms. Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.

2.Practice Urdhva Dandasana by placing your head on the ground your leg distance away from a wall and facing the wall. Walk up the wall until your legs are parallel to the floor and your hips are over your shoulders.

3.Practice Headstands with your back against a wall before attempting them without support.

4.Practice Lotus Pose until you are comfortable in that position.

Cautions
– Do not perform if you are pregnant, have a wrist, shoulder, knee, hip or back injury, high blood pressure or heart condition

Headstand with Front Splits I / Hanumanasana in Sirsasana I

(ha-new- mahn- AHS-anna shear-SHAHS-anna)

hanumat = having large jaws, a monkey cheif
sirsa = head

1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasping your triceps.

5. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core. Separate your legs bringing on leg out to the front and one out to the back until your legs are parallel or as close to parallel to the ground as they will go.

Preparation
1.Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms. 2.Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position. 3.Practice Urdhva Dandasana by placing your head on the ground your leg distance away from a wall and facing the wall. Walk up the wall until your legs are parallel to the floor and your hips are over your shoulders. 4.Practice Headstands with your back against a wall before attempting them without support. 5.Practice Bound Angle Pose until you are comfortable in that position.

Benefits
Strengthens arms, legs, abdomen and spine. Stretches your groins and legs. Calms the brain. Stimulates your pituitary and pineal glands.

Cautions
Do not perform if you are pregnant, if you have a back or neck injury, high blood pressure, have a heart condition.

Bridge Pose in Shoulderstand / Setu Bandha Sarvangasana

(SET-too BAHN-dah sar-van-GAHS-anna)
setu = bridge
bandha = lock, restraint
sarva = all
anga = limb

1. From Savasana (Corpse Pose) place your arms beside you palms facing down and fingers outstretched grabbing the ground. Bend your knees and place your feet on the ground in front of your buttocks. Anchor your shoulders, hands and the back of your head on the ground lengthening your neck as much as possible. Using your abdominals bring your knees toward the back of the room lifting your back off the ground.

2. Bend your elbows and place your palms and fingers on your back for support. Let your legs relax with your knees beside your head while you work your elbows in toward your spine and your hands, down toward your shoulders. With your hands firmly supporting your upper back straighten your legs so that your toes touch the floor behind you. Point your toes. On the exhale and pulling your bellybutton in toward your spine, keeping your knees straight and your toes pointed, lift your legs into the air until they are vertical to the ground and in line with your back.

3. Engaging your core bring your hands closer toward your waist so they are supporting your hips and buttocks. Lower your legs toward the ground bending your knees until your feet reach the floor. Walk your feet as far forward as possible straightening your legs and bringing them together. Keep the four corners of your feet on the ground.

Preparation
Sarvangasana can compromise the neck. It becomes easier if your have a blanket or a thick underneath your back and shoulders when you are practicing this pose letting your head lie off the back onto your yoga mat. Be gentle with yourself learning this pose. If you cannot straighten you’re your legs or touch your toes to the ground, keep your knees bent and let them hang by your head. And be patient bringing your elbows together and walking your hands up your back (toward the floor in order to support your upper back). For more of a challenge, keep your legs straight at all times. Do not bend you knees when you bring your legs over your head initially. Practice Lotus Pose until you are comfortable in that position.

Benefits
Stretches the neck and spine and shoulders and wrists. Strengthens the legs, buttocks and core. Stimulates abdominal organs, thyroid and prostate.

Cautions
Do not perform if you have a back, neck or wrist injury, high blood pressure, pregnant. Not recommended if you have a headache, menstruating.

Plow Pose (Palms Clasped Variation) / Halasana

(hah-LAHS-ana)

hala= plow

1. Practice Halasana following shoulder stand. From your legs straight up to the sky, keep your torso vertical and tip from the hips lowering your tip toes to the floor.

2. Either keep your toes curled on the floor or straighten them so the tops of your toes are in contact with the ground. Lift your hipbones up high to the sky and straighten your legs rolling the inner thighs towards each other.

3. Release your hands from your upper back and extend them in the opposite direction as your legs. Roll your shoulders under even more and place your palms flat on the ground or clasp your hands together. Press your arms firmly into the ground to help you lengthen your tail even further upwards to the sky.

4. Lift your chin slightly away from your chest to maintain your breath. Hold the pose anywhere from one to two minutes and release rolling back down to the ground with control.

Benefits
– Helps to stimulate the digestive system
– Clarifies the mind and reduces stress
– Stretches open the back, legs and shoulders
– Helps to relive sinus congestion

Cautions
– Asthma
– Neck pain or injury
– High blood pressure or heart condition
– Menstruation

Plow Pose (Grab Feet Variation) / Halasana

(hah-LAHS-anna)

hala = plow

1. From Savasana (Corpse Pose) place your arms beside you palms facing down and fingers outstretched grabbing the ground. Bend your knees and place your feet on the ground in front of your buttocks.

2. Anchor your shoulders, hands and the back of your head on the ground lengthening your neck as much as possible. Using your abdominals bring your knees toward the back of the room lifting your back off the ground. Bend your elbows and place your palms and fingers on your back for support. Let your legs relax with your knees beside your head while you work your elbows in toward your spine and your hands, down toward your shoulders.

3. With your hands firmly supporting your upper back straighten your legs so that your toes touch the floor behind you. Point your toes. Release your hands from your back and straighten them behind your head so they are in line with your shoulders, palms facing up. Reach your toes toward the back of the room ensuring a gap between the tips of your fingers and where your toes touch the floor.

For more of a challenge, keep your legs straight at all times. Do not bend you knees when you bring your legs over your head initially.

Benefits
– Stretches the neck, spine, hamstrings and buttocks
– Strengthens the legs, buttocks and core
– Stimulates abdominal organs, thyroid and prostate

Cautions
– Do not perform if you have a neck injury, high blood pressure, pregnant
– Not recommended if you have a headache, menstruating

Knee to Ear Pose (Variation) Knees to Shoulders / Karnapidasana

(kar-na-pi-DAHS-anna)

karna = ear
pida = pain, discomfort, pressure

1. Practice Halasana following shoulder stand. With your legs straight up to the sky, keep your torso vertical and tip from the hips lowering the tips of your toes to the floor.

4. Exhaling let your knees fall on either side of your head so that your knees touch the ground in front of your shoulders.

Benefits
– Helps to stimulate the digestive system
– Clarifies the mind and reduces stress
– Stretches open the back, legs and shoulders
– Helps to relive sinus congestion

Cautions
– Asthma
– Neck pain or injury
– High blood pressure or heart condition
– Menstruation

Headstand with Eagle Legs I / Garundasana in Sirsasana I

(gah-rue-DAHS-anna shear-SHAHS-anna)

garuda = a fierce bird of prey, the vehicle (vahana) of Vishnu
sirsa = head

1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasping your triceps.

5. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core. Bend your right leg and wrap it around your left. Bend your left leg slightly so that your right foot can wrap around your left calf muscle.

Preparation
1.Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms.

2.Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.

3.Practice Urdhva Dandasana by placing your head on the ground your leg distance away from a wall and facing the wall. Walk up the wall until your legs are parallel to the floor and your hips are over your shoulders.

4.Practice Headstands with your back against a wall before attempting them without support.

5.Practice Bound Angle Pose until you are comfortable in that position.

Benefits
– Strengthens arms, legs, abdomen and spine
– Stretches your groins and legs. Calms the brain
– Stimulates your pituitary and pineal glands

Cautions
– Do not perform if you are pregnant, if you have a back or neck injury, high blood pressure, have a heart condition

Embryo Pose in Headstand I / Pindasana in Sirsasana I

(pin-DAHS-anna shear-SHAHS-anna)

pinda = embryo
sirsa = head

3.Practice Headstands with your back against a wall before attempting them without support.

4.Practice Lotus Pose until you are comfortable in that position.

Cautions
– Do not perform if you are pregnant, have a wrist, shoulder, knee, hip or back injury, high blood pressure or heart condition

One Legged Headstand I / Eka Pada Sirsasana I

(ek-KAH pah-DAH shear-SHAHS-anna)

eka = one
pada = foot
sirsa = head

5. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core.

6. Keeping both legs straight lower just your right leg toward the ground until your toes just touch the ground without putting any weight on them. Switch legs.

Preparation
1.Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms.

2.Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.

4. Practice Headstands with your back against a wall before attempting them without support.

Benefits
– Strengthens arms, legs, abdomen and spine
– Stretches your groins and legs
– Calms the brain
– Stimulates your pituitary and pineal glands

Cautions
– Do not perform if you are pregnant, if you have a back or neck injury, high blood pressure or have a heart condition

Headstand I / Sirsasana I

(shear-SHAHS-anna)

sirsa = head

1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasping your triceps.

5. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core.

Preparation
1. Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms.

2. Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.

3. Practice Urdhva Dandasana by placing your head on the ground your leg distance away from a wall and facing the wall. Walk up the wall until your legs are parallel to the floor and your hips are over your shoulders.

4.Practice Headstands with your back against a wall before attempting them without support.

Benefits
– Strengthens arms, legs, abdomen and spine
– Calms the brain
– Stimulates your pituitary and pineal glands

Cautions
– Do not perform if you are pregnant, if you have a back or neck injury, high blood pressure or have a heart condition

Sideways Upward Lotus in Headstand I / Parsva Urdhva Padmasana in Sirsasana I

(PARS-va OORD-vah pod-MAHS-anna shear-SHAHS-anna)

urdhva = upward, inverted
padma = lotus
parsva = side, flank
sirsa = head

2. Place the crown of your head on the floor in front of your palms so that your palms caress the back of your head. Make sure that your neck remains straight and perpendicular to the floor. DO NOT BEND YOUR NECK SO THAT YOUR FOREHEAD IS ON THE FLOOR. Lift your hips in the air and walk your feet toward your head. SO AS TO TAKE PRESSURE OFF YOUR HEAD AND NECK ENGAGE YOUR ARMS and your core and lift one leg up bringing the other leg with it. Bring your legs together and straighten them. At this point you will form a straight line from your head to your toes. Point and spread your toes.

3. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core. Bend your right leg and bring the top of your right foot to the top of your left thigh close to the groins. Bend your left leg and bring it to the top of your right thigh close to the groins so that you are in full lotus. Twist to the right from the waist or bellybutton on the exhale. Stay with your hips facing the right for as long as you are comfortable and then twist to the left.

Preparation
1. Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms.

2. Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.

3. Practice Urdhva Dandasana by placing your head on the ground your leg distance away from a wall and facing the wall. Walk up the wall until your legs are parallel to the floor and your hips are over your shoulders.

4. Practice Headstands with your back against a wall before attempting them without support. 5.Practice Lotus Pose until you are comfortable in that position.

Cautions
– Do not perform if you are pregnant, have a wrist, shoulder, knee, hip or back injury, high blood pressure or heart condition

Upward Staff Pose / Urdhva Dandasana

(OORD-vah dan-DAHS-anna)

urdhva = upward
danda = stick, staff

4. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core. Keeping your legs straight and your toes pointed bend from your hips and tilt your pelvis backward bringing your legs down so that they are parallel to the floor.

Preparation
1.Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms.

2. Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.

4.Practice Headstands with your back against a wall before attempting them without support.

Benefits
– Strengthens arms, legs, abdomen and spine
– Calms the brain
– Stimulates your pituitary and pineal glands

Cautions
– Do not perform if you are pregnant
– Do not perform if you have a back or neck injury
– Do not perform high blood pressure or have a heart condition

Bound Angle Headstand I / Baddha Konasana in Sirsasana I

(shear-SHAHS-anna)

baddha = bound
kona = angle
sirsa = head

1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasping your triceps.

5. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core. Keeping your feet together bend and open your legs so that your knees spread out to the sides and the soles of your feet come together.

Preparation
1. Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms.

2. Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.

3. Practice Urdhva Dandasana by placing your head on the ground your leg distance away from a wall and facing the wall. Walk up the wall until your legs are parallel to the floor and your hips are over your shoulders.

4. Practice Headstands with your back against a wall before attempting them without support.

5. Practice Bound Angle Pose until you are comfortable in that position.

Benefits
– Strengthens arms, legs, abdomen and spine
– Stretches your groins and legs
– Calms the brain
– Stimulates your pituitary and pineal glands

Cautions
-Do not perform if you are pregnant, if you have a back or neck injury, high blood pressure or have a heart condition

Unsupported Shoulderstand / Niralamba Sarvangasana

(nee-rah-LOM-bah sar-van-GAHS-anna)

niralamba = self-supported, independent
sarva = all
anga = limb

1. From Savasana (Corpse Pose) place your arms beside you palms facing down and fingers outstretched grabbing the ground. Bend your knees and place your feet on the ground in front of your buttocks.

2. Anchor your shoulders, hands and the back of your head on the ground lengthening your neck as much as possible. Using your core bring your knees toward the back of the room lifting your back off the ground.

3. Bend your elbows and place your palms and fingers on your back for support. Let your legs relax with your knees beside your head while you work your elbows in toward your spine and your hands down toward your shoulders.

4. With your hands firmly supporting your upper back straighten your legs so that your toes touch the floor behind you. Point your toes. Lift your hipbones up high and roll inner thighs toward each other.

5. On the exhale and pulling your bellybutton in toward your spine, keeping your knees straight and your toes pointed, lift your legs into the air until they are vertical to the ground and in line with your back. Release your hands from your back one at a time and raise them both so they are in line with your torso.

Preparation
Sarvangasana can compromise the neck. It becomes easier if your have a blanket or a thick mat underneath your back and shoulders when you are practicing this pose. Let your head lie off the back of the thicker blanket or mat onto your yoga mat. Be gentle with yourself learning this pose. If you cannot straighten your legs or touch your toes to the ground, keep your knees bent and let them hang by your head. And be patient bringing your elbows together and walking your hands up your back (toward the floor in order to support your upper back). For more of a challenge, keep your legs straight at all times. Do not bend you knees when you bring your legs over your head initially.

Benefits
– Stretches the neck and spine and shoulders
– Strengthens the legs, buttocks and core
– Stimulates abdominal organs, thyroid and prostate

Cautions
– Do not perform if you have a neck, shoulder injury, high blood pressure, pregnant
– Not recommended if you have a headache or are menstruating

Inverted Lake Seal / Viparita Karani Mudra

(vee-par-EE-tah kah-RAN-ee MOO-dra)

viparita = turned, reversed
karani = making, doing
mudra = gesture, seal

1. From Savasana (Corpse Pose) place your arms beside you palms facing down and fingers outstretched grabbing the ground. Bend your knees and place your feet on the ground in front of your buttocks.

4. Slowly, extend one leg at a time and lift them so they are 90 degrees or more from your chest. For more of a challenge, lift both legs up simultaneously. Engage you legs and keep your feet together.

5. Keep your arms close together and tuck your shoulders slightly under. Support your back with your hands and walk your hands a little higher up to your hips for more support. Pull your belly button in to your spine and engage your core to help stabilize your legs.

6. Hold the pose for a few seconds initially, eventually holding the pose longer up to one minute as you gain confidence and strength in this pose.

Benefits
– Stretches your neck
– Develops concentration
– Tones your legs
– Helps to stimulate abdominals and aid in digestion
– Strengthens the core and stabilizing muscles

Cautions
– Pregnancy
– Menstruation
– Neck injury
– Shoulder injury

Rabbit Pose / Sasangasana

(sa-sang-GAHS-anna)

sasanga = rabbit

1. From Balasana or Child’s Pose grab onto your heels with your corresponding hands. Lift your hips into the air and place the top of your head on the floor in front of your knees.

2. Raise your hips as much as you can and keep your forehead touching your knees and the crown of your head on the floor.

Preparation
If your forehead does not reach your knees practice this pose with the crown of your head in front of you as close to your knees as possible.

Benefits
– Stretches your back, arms and shoulders

Cautions
– Do not perform if you have a shoulder or back injury

Headstand III / Sirsasana III

(shear-SHAHS-anna)

sirsa = head

1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasping your triceps. Place the crown of your head on the floor on the outside of your forearms. Feel the power in your upper arms.

2. Release your hands and lift your elbows up toward your midriff. Place your palms on the ground so that your fingers are pointing toward your knees with your pinkies touching. Be aware of distributing your weight between your head and your hands.

3. Make sure that your neck remains straight and perpendicular to the floor. DO NOT BEND YOUR NECK SO THAT YOUR FOREHEAD IS ON THE FLOOR.

5. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core.

Preparation
-Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms.
-Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.
-Practice Urdhva Dandasana by placing your head on the ground your leg distance away from a wall and facing the wall. Walk up the wall until your legs are parallel to the floor and your hips are over your shoulders.
-Practice Headstands with your back against a wall before attempting them without support.

Benefits
– Strengthens arms, legs, abdomen and spine
– Calms the brain
– Stimulates your pituitary and pineal glands

Cautions
– Do not perform if you have a back or neck injury
– Do not perform if you have high blood pressure
– Do not perform if you have a heart condition
– Do not perform of you are pregnant

Bound Hand Headstand / Baddha Hasta Sirsasana

(BAH-dah HA-sta shear-SHAHS-anna)

baddha = bound
hasta = hand
sirsa = head

1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasping your triceps. Feel the power in your upper arms.

2. Place the crown of your head on the floor on the outside of your forearms. Make sure that your neck remains straight and perpendicular to the floor. DO NOT BEND YOUR NECK SO THAT YOUR FOREHEAD IS ON THE FLOOR.

4. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core.

Benefits
– Strengthens arms, legs, abdomen and spine
– Calms the brain
– Stimulates your pituitary and pineal glands

Inverted Lotus in Handstand / Urdhva Padmasana in Adho Mukha Vrksasana

(OORD-vah pod-MAHS-anna AH-doh MOO-kah vrik-SHAHS-anna)

urdhva = upward, inverted
padma = lotus
adho mukha = Having the face downward
vrksa = tree

1. From Downward Facing Dog keep your arms straight and locked with your fingers spread and pointed forward. Grab the ground and gaze at the floor between your hands.

2. Bend your knees so that you are almost in a full squat. Using just enough power from the squat, (using too much power will cause you to fall backwards), push forward bringing your hips and buttocks up over your wrists and shoulders which are now aligned and perpendicular to the ground. Straighten your legs in the air keeping your legs together. Point and spread your toes.

3. Bend your right leg and bring the top of your right foot to the top of your left thigh close to the groins. Bend your left leg and bring it to the top of your right thigh close to the groins so that you are in full lotus.

Preparation
-Practice all techniques against a wall to begin with.
-Before attempting Handstands practice Headstands and Peacock Feather Pose first in order to get comfortable with being steady in an inverted position.
-From Downward Facing Dog start by kicking one foot off the ground bringing the other one with it. Work your way up until you can kick into a handstand.
-From Downward Facing Dog practice jumping up from your squat until your hips and buttocks up over your wrists and shoulders until you can hold that position with your legs bent until you find your balance.
-Practice Lotus Pose until you are comfortable in that position.
-Practice Padmasana in a Headstand and Peacock Feather pose before attempting it in a Handstand.

Benefits
-Strengthens your wrists, arms, shoulders, back, core and legs
-Stretches the groins, knees and ankles
– Stimulates blood circulation
– Calms the nervous system

Cautions
– Do not perform if you have a wrist, shoulder, knee, hip or back injury

Supported Shoulderstand I / Salamba Sarvangasana I

(sah-LOM-bah sar-van-GAHS-ana)

salamba= support
sarva=all
anga=limb

1. Lie down on your back and extend your legs out. Place your hands on your lower back. Keep your elbows tucked in close to your torso. Variation: support your neck and shoulders with one or two thickly folded blankets to increase comfort.

2. Tuck your chin in slightly but do not rest it on your chest. Allow for breathing to maintain as fluid as possible during shoulder stand. Bring your feet in close to your buttocks. On the exhale, press firmly into your upper arms and bend your knees, engage your core and bring them in close into your chest and lifting the hips off the floor. You may keep your legs slightly bent to begin and let your toes naturally touch the floor behind your head.

3.Slowly, extend one leg at a time to the sky, or for more of a challenge, lift them up simultaneously. Walk your hands further down your back (towards the ground) to get more vertical and more length in your body.

4. Keep your arms close together and tuck your shoulders under. Support your back with your hands. Tuck your tailbone under slightly and pull your belly button to your spine. Be sure to engage your legs and keep a straight line from your shoulders to the toes of your feet in the sky.

5. Hold the pose for a few seconds initially, eventually holding the pose longer up to one minute or as long as you feel confident.

Benefits
-Helps to stimulate abdominals and aid in digestion
-Strengthens the core
-Stretches the shoulders and neck
-Stimulates the thyroid

Cautions
-Asthma
-Pregnancy
-Menstruation
-Neck injury
-Shoulder injury

One Legged Shoulderstand / Eka Pada Niralamba Sarvangasana

(ACHE-ah PAH-dah neerah-LOM-bah sar-van-GAHS-anna)

eka = one
pada = foot
niralamba = self-supported, independent
sarva = all
anga = limb

1. From Savasana (Corpse Pose) place your arms beside you palms facing down and fingers outstretched grabbing the ground.

2. Bend your knees and place your feet on the ground in front of your buttocks.

3. Anchor your shoulders, hands and the back of your head on the ground lengthening your neck as much as possible. Using your abdominals bring your knees toward the back of the room lifting your back off the ground.

4. Bend your elbows and place your palms and fingers on your back for support. Let your legs relax with your knees beside your head while you work your elbows in toward your spine and your hands, down toward your shoulders.

5. With your hands firmly supporting your upper back straighten your legs so that your toes touch the floor behind you. Point your toes.

6. On the exhale and pulling your bellybutton in toward your spine, keeping your knees straight and your toes pointed, lift your legs into the air until they are vertical to the ground and in line with your back.

7. Lower your right leg down to the ground until your toes reach the floor behind your head. Keep your left leg straight up in the air.
8. Release your hands from your back one at a time and straighten them along side your body so that they are perpendicular to the floor.

Be gentle with yourself learning this pose. If you cannot straighten you’re your legs or touch your toes to the ground, keep your knees bent and let them hang by your head. And be patient bringing your elbows together and walking your hands up your back (toward the floor in order to support your upper back).

For more of a challenge, keep your legs straight at all times. Do not bend you knees when you bring your legs over your head initially.

Benefits
– Stretches the neck and spine and shoulders, hips and groins
– Strengthens the legs, buttocks and core
– Stimulates abdominal organs
– Stimulates the thyroid and prostate

Cautions
– Do not perform if you have a neck injury
– Do not perform if you have high blood pressure
– Do not perform if you are pregnant
– Not recommended if you have a headache
– Not recommended if you are menstruating

Open angle Pose in Headstand / Upavistha Konasana in Sirsasana

(oo-pah VEESH-tah cone-AHS-anna shear-SHAHS-anna)

upavistha = seated
kona = angle
sirsa = head

1. From Balasana or Child’s Pose lean forward and place your elbows on the ground directly underneath your shoulders and clasping your triceps.

4. Lift your hips in the air and walk your feet toward your head. SO AS TO TAKE PRESSURE OFF YOUR HEAD AND NECK ENGAGE YOUR ARMS and your core and lift one leg up bringing the other leg with it. Bring your legs together and straighten them. At this point you will form a straight line from your head to your toes. Point and spread your toes.
5. Keeping your legs straight lower your legs to the sides until they are parallel to the ground pointing straight to the left and right.
6. For more of a challenge keep both of your legs straight and together and bring them up into the air at the same time using your core.

Preparation
Practice Dolphin Pose and Dolphin Plank Pose to strengthen your upper arms and get used to supporting yourself on your forearms.

Practice staying inverted with your head, forearms and feet on the floor until you feel comfortable in an inverted position.

Practice Urdhva Dandasana by placing your head on the ground your leg distance away from a wall and facing the wall. Walk up the wall until your legs are parallel to the floor and your hips are over your shoulders.

Practice Headstands with your back against a wall before attempting them without support.

Benefits
– Strengthens arms, legs, abdomen and spine
– Calms the brain
– Stimulates your pituitary and pineal glands

One Arm Handstand / Eka Hasta Vrksasana

Eka = one,
Hasta = hand,
Vrksa = tree

1. Prepare for this pose by practicing facing a wall, you must be comfortable jumping up into handstand first.

2. Place your hands on the ground at approximately a foot’s distance away from the wall and com into a narrow downward dog pose. Bend your knees a lot, look forward and jump into handstand.

3. With your feet against the wall in handstand, open your right foot to the side at approximately a 45 degree angle to help stabilize your balance. Brace your core and pull your navel into your spine. When you feel stable, shift your weight into your right arm and bring your left arm up against your body.

4. Bring your feet in together and point them both up towards the sky. Hold for as long as you are able and practice again, this time switching sides.

Benefits
-Strengthens arms
-Builds mental focus and determination
-Develops coordination
-Strengthens core and stabilizing muscles

Cautions
-Carpal tunnel syndrome
-Pregnancy
-High blood pressure
-Anxiety

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