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Still a Little Hesitant to Go Upside Down? This Home Practice Will Help

Strengthen your core and build upper-body strength so you feel more comfortable in any inversion.

JOLIE MANZA

20 HOURS AGO

Build core and upper-body strength and get comfy going upside down with this sequence from Jolie Manza.

Christopher Dougherty

When practiced regularly, inversions build upper-body strength, connect you to your core, and offer a new perspective on your practice. The work you put in to find balance on your hands (or head) can help you meet the challenges you face in your day-to-day life. Like any obstacle, mastering inversions takes quite a bit of focus, courage, and a willingness to try, but the results can be incredibly rewarding.

Going upside down with confidence requires dedication: building strength, learning to use your core for stability, and keeping your legs light and energized so they can balance above your hips.

See also Kino MacGregor's 4-Step Get-Your-Handstand Plan

The first time I found my balance upside down, I realized the untapped potential of my incredible body. I was hooked. But I also found the journey challenging at times. A moment of clarity came when I realized how under-utilized some of my muscles were. We are so accustomed to relying on the major muscles that help us navigate our pedestrian lives (think quadriceps and biceps) but when asked to call upon the subtle muscles in our hands or low belly, we don’t quite know how to engage them or how to use them to our benefit.

Hopefully this sequence will help you wake up the parts of your body that you will need to call upon when going upside down, in turn, stimulating your mind! Be patient but courageous as you search for your (vertical) potential.

1. Wrist Lifts

From all fours, stack your shoulders above your wrists, hips over your knees. Spread your fingers wide, pointing your index fingers straight ahead. Press into your knuckles, and lift the base of your palms. Pause for a moment at the top of the lift (pictured), energetically drawing your arms inward with straight elbows. Slowly lower your wrists back to the floor. Take 1 count to lift and 3 counts to lower. The weight of your shoulders should be directly over your wrists as you lift and lower your palms, which will add resistance and strength training to the exercise.

See also 8 Yoga Poses to Strengthen Your Wrists

Christopher Dougherty

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About the AuthorJolie Manza is an international yoga teacher and movement professional in Bali. She’s the founder of YogaKoh, a school specializing in teacher trainings, retreats, and workshops worldwide. Learn more at yogakoh.com.

See also Challenge Pose: Handstand (Adho Mukha Vrksasana)

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 JOLIE MANZA