Yoga Poses and Inversions: Get upside down with a headstand, handstand and dolphin

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Shift your perspective with three levels of inversions that will boost circulation, digestion and your mood

Yoga Poses and Inversions: Get upside down with a headstand, handstand and dolphin

 

Dolphin

Why: This move stretches the hamstrings and is the perfect prep for a headstand. 

How: From all fours, take your forearms to the ground, spreading your fingers, with thumbs facing each other. Curl onto your toes, lift your knees and, as you press into the floor with the forearms, walk your feet towards your face. Most of the weight should be in your forearms. 

If this posture is new, stay here for 30 seconds. If you’re a seasoned yogi, stay for 60 seconds. Come out of the posture and rest in child’s pose, chest to your thighs, forehead to the floor and arms by your side. 

Dolphin

Headstand

Why: This strengthens the shoulders and abs and improves digestion and energy.

How: From all fours, take your elbows under your shoulders, then move your hands out in front and interlace them, palms out wide so they fit around your head. To start, curl onto your toes, lift your knees and ease your sit bones high. Hold for 5 breaths and focus on placing your weight into your forearms. Then, tip-toe your feet in so your hips and shoulders are in line, then lift one heel to your glutes, then the other. After this, use your core activation and shoulder and arm strength as you lift both legs high. Pull your ribs in, thighs active. Hold for 5-10 breaths. 

Headstand

Crazy Legs Handstand

Why: This builds arm, core and shoulder strength, with a playful attitude. 

How: From all fours, lift your knees and walk your feet close to your hands. Play with the idea of floating off the ground from your toes, using the strength of your core. Lift your right leg towards the ceiling, then raise your left leg to tap that foot to your right inner thigh. Holding this pose, bend your right knee and let your right foot drop back towards your head, supported by core awareness. Pull your ribs in, maintain a relaxed breath and as stay as long as you can, then swap legs.

Crazy Legs Handstand

Top Tip

Breathe: Pause at the top of a deep inhalation, holding your breath for 3-5 counts. Exhale slowly.

Caution: It’s best not to practise these inversions if you’re pregnant, have neck injuries or are heavily menstruating.


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