Inversion

Salamba Sirsasana - Headstand

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ALIGNMENT

Using a wall for support if needed. From kneeing, interlink your fingers and place your forearms on the ground, elbows shoulder width apart. Cradle your head in your palms, place the top of your head on the ground. Press down through your forearms, lengthen up to your shoulders.

Inhale, lift your hip up, walk your feet forward, legs bent or straight. Exhale, draw your navel towards your spine, slowly lift your legs off the ground, one at a time or both together, reach your legs up high. Hug your outer hips and inner thighs to the midline, press through the balls of your feet. To come down, slowly bend your knees and lower your feet to the ground.

Pincha Mayurasana - Peacock

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ALIGNMENT

Using a wall for support if needed. From kneeling, place your forearms parallel on the ground, shoulder width apart. Press down through your forearms, lengthen up to your shoulders, broaden your collarbones.

Gaze between your forearms, walk your feet forward. Bend your left leg, lift your right leg up and press out through the heel. Spring your right leg up overhead, follow with the left leg, reach your legs up high, draw your navel towards your spine. Hug your outer hips and inner thighs to midline, press through the balls of your feet, reach your tailbone up to your heels. To come down, slowly bend your knees and lower your feet to the ground.

Adho Mukha Vrksasana - Handstand

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ALIGNMENT

Using a wall for support if needed. Place your hands on your mat shoulder width apart, wrists parallel. Press down evenly through your hands and root down, lengthen up to your shoulders.

Stack your shoulders over the heels of your hands. Gaze to the ground between your hands, walk your feet in, bend your left leg, lift your right leg, press out through the heel, spring your right leg up overhead, follow with the left leg, reach your legs up high, draw your navel towards your spine. Hug your outer hips and inner thighs to midline, press through the balls of your feet. To come down, lower your legs down one at a time.

Viparita Karani - Legs up the Wall

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ALIGNMENT

Sit with your left hip against the wall. Slowly come onto your back and circle your legs to extend them up the wall. Sit bones up against the wall.

Rest your arms alongside your body with palms facing up. Let the weight of your legs draw the top of your femur bones into their sockets, back of the neck long.

Gently close your eyes and melt your upper body into the support of the ground, soften the muscles across your forehead, releasing all tension, gaze inwards.