Strength + inversion insecurities

Yoga Discussion General Yoga
#1

hello,

i have been practicing yoga for a few years. i consider myself somewhat versed in asana. i have a strong grasp on foundation of poses.

my question is that i am looking to build strength. i want to be able to do some inversions. i lack core strength (i think this might be one of my main issues with this), and also, confidence. I’m scared to practice inversions because i consider myself weak, but i want to learn how.

i don’t know what the best way would be to strengthen my core. i feel like a lot of yoga poses come from that.

can anyone give me some advice or insight? thanks.

#2

Speak to your teacher…does he/she think you are ready?

You are probably not ready for headstand if you cannot hold downward dog for around 3 mins and stay easily in forearm dog.

You should do inversions with a teacher…at least to begin with.

Try some core strengthening exercises…and upper body strengthening so that you can keep the weight off your head in headstand.

these will make you stronger.

It is important not to be doing inversions with fear…if you are fearful then you will be tense and you could easily hurt yourself especially if/when you fall.

#3

I would just add:

  1. Think that BKS Iyengar, Pattabhi Jois or any other yoga master at some point in life had to do headstand/handstand for the first time and was most likely freaked out or at least anxious. But they did not stop because of insecurity but continued to practice. And after years and years they mastered all “scary” asanas.

  2. Try to practice as often as you can - not only dedicated practice but also play around during the day (but be cautious and learn which asanas/moves are ok without proper warm up for you).

  3. Regarding requirement of strength: http://www.youtube.com/watch?v=gSrUQgHEEno

Good luck!

#4

Salamba Sirsasana
Pincha Mayurasana
Virschikasana
Adho Mukha Vrksasana

All challenging poses, my experience was slow improvement until I took them outside my routine, adding an every other day workshop type practice, holding said poses lengthy periods of time (near failure) till control and proficiency were obtained. Perhaps it’s not as much about strength or building core muscle but more about acclimation of the inversion perspective i.e. if one improves balance, strength and focus together through direct experience keener awareness is established.

#5

If it is upper body strength that is needed then I would suggest the following:

Adho Mukha Svanasana
Phalakasana
Ashtanga Namaskar
Bhujangasana
Urdhva Mukha Svanasana
Vasisthasana
Ardha Uttanasana
Sirsasana prep
Ardha Adho Mukha Vrksasana (when the appropriate actions of the shoulder blades are present)

#6

[QUOTE=InnerAthlete;66398]If it is upper body strength that is needed then I would suggest the following:

Adho Mukha Svanasana
Phalakasana
Ashtanga Namaskar
Bhujangasana
Urdhva Mukha Svanasana
Vasisthasana
Ardha Uttanasana
Sirsasana prep
Ardha Adho Mukha Vrksasana (when the appropriate actions of the shoulder blades are present)[/QUOTE]

Ardha Adho Mukha Vrksasana will indeed build serious strength.

Any advice on how to measure for this? I did it once in class but didn’t have it quite right.

#7

I tend to teach it this way:

Sit in dandasana at the baseboard, mark the heels, place the palms one hand-length farther from the wall than that mark, step up one leg at a time.

But it’s not the appropriate beginning for a beginner:-)

#8

Splendid, thank you.

I have been working towards lifting into handstand and I fell this will be very helpful.