Inversions: Finding Balance Upside Down
Going upside down isn't about being fearless; it's about building enough strength and alignment to trust your body. Let's learn to stack, breathe, and find your calm.
This is what my practice is about: finding that point of balance between strength and surrender. It's not about achieving a perfect shape, but about the focus and calm I cultivate to get there. This is the journey we will embark on together.
I love exploring the connections between poses. This transition from a One-Legged Crow to a Tripod Headstand is a great example of how we can build a dynamic flow by linking strength, balance, and control.
Building up to a solid Pincha Mayurasana (Forearm Stand) starts with the fundamentals. Drills like this plank-to-dolphin are what build the necessary shoulder and core strength, preparing your body for the full inversion.
Sometimes plans fall apart to guide you to where you truly need to be. My yoga practice has taught me to trust the process, both on and off the mat. This flow is a reminder to embrace the journey.
Playing with creative and fun ways to enter a headstand, like this transition from Eka Pada Bakasana. Building variety in your practice keeps it interesting and challenging.
Here's another fun entry into headstand, this time from a baby crow pose. This transition requires core control and a steady gaze.
This transition from Laghu Vajrasana to headstand, set against the ocean, combines a deep backbend with an inversion. It's a powerful sequence that requires both flexibility and strength.
Moving from a wide-legged forward fold, Prasarita Padottanasana, into a headstand is a great way to practice control and use your core to lift.
Exploring a transition from Pigeon Pose into a headstand. This sequence opens the hips before moving into the inversion, creating a unique and challenging flow.
Have you tried these creative ways to enter a headstand? This video compiles several fun entries to inspire your practice and build confidence.
About Inversions: Finding Balance Upside Down
Getting upside down is as much a mental game as a physical one. We focus heavily on 'drishti' (gaze) and core engagement, so you are not just kicking up and hoping for the best. I will teach you the specific drills to stack your hips over your shoulders safely, and more importantly, exactly how to fall, so you can stop fearing the floor and start finding your balance.
My approach to inversions like Sirsasana (Headstand) and Pincha Mayurasana (Forearm Stand) is built on the reality that we all wobble. The goal is not to pop into a handstand on day one, but to understand the mechanics that keep you steady.
The Anatomy of an Inversion
To hold a stable inversion, you need more than just arm strength. We work on:
- Shoulder Girdle Stability: Strengthening the muscles around the shoulders and serratus anterior, which are the true foundation of any inversion.
- Core Engagement: Learning to pull the lower belly in and up to prevent the 'banana back' shape that puts pressure on your lumbar spine.
- Drishti (Gaze): Your eyes control your balance. If your gaze is darting, your body will follow.
Why We Drill
Advanced poses are rarely achieved through brute force. They are the result of consistent, small movements. In my classes, we use drills like dolphin push-ups and wall-assisted holds to build 'muscle memory' for the stack. This takes the guess-work out of the pose.
Learning to Fall
Fear is the biggest barrier to going upside down. A huge part of our work is learning how to exit a pose gracefully. When you know you have the tools to land safely, your body relaxes, and the balance becomes much easier to find. Whether you are working toward your first press or refining your long-term practice, these sessions are designed to move you forward, one breath at a time.
Seema Prabhakar
I am Seema. I didn't start with perfect balance; I spent years wobbling and falling before I found my flow. Now, I teach the mechanics behind those challenging poses because I believe everyone can get there if they just keep showing up.
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