invsersions

Inversions

Inversions Principles by Kru Knot:

Warm Up by Kru Knot:

Drill by Kim Tang for a forward fold:

Shoulder  Stability  by Kru Knot:

  1. On All Four, Lift the Knees, Hold (Fill the Palm – No Protraction or Retraction)
  2. On One Hand & Both Feet / On Opposite Hand and Foot, Lift the Knees
  3. Crawling-Opposite Arms and Legs (forth and back)
  4. Plank
  5. Plank – Lifting Arms and Legs (one at a time)
  6. Forearm Plank Progression (knees on the floor – lifting opposite arms and legs, knees off the floor – lifting opposite arms and legs)
  7. Knees Down the Floor Push Ups / Chaturanga Knees Down and Up (keep shoulders always above the elbows, spine straight, shoulder blades neutral position

Core Movement by Kru Knot:

  1. Ribs to Hips / Hips to Ribs / Combination
  2. Dynamic Assistance –  Legs Back / Up / Side Up (grab the ankles)
  3. Arms and Core – Shoulders & Legs – Let the Legs Drop Assistance (plank)
  4. Push and Lift (hip to the rib, rib to the hip, move forward, push, round, lift knees and feet off the floor

Warm up for Shoulders for handstand postures by Erik Persson:

  • Drill 1 – arms up / back and forth (stand feet hips width apart, arms up straight over the head, move arms back, chest forward and arms forward and chest back, repeat quickly 60 times)
  • Drill 2 – 90 deg isolation (stand feet hips width apart, arms to the sides, elbows 90 deg, quickly move arms up and down, first together, then each arm opposite direction, 20 times each set)
  • Drill 3 –  up & down / balance (stand on one leg, other foot on the knee, arms out to the sides, palms facing down, move the arms quickly up and down, then with eyes closed, and head shaking)
  • Drill 4 – back & forth / balance (stand on one leg, other foot on the knee, arms out to the sides, palms facing out, move the arms quickly front and back, then with eyes closed, and head shaking)

Warm up or Compensation exercises for wrists after handstand postures by Erik Persson:

  • Drill 1 – circles (squat down, hips in between the heels, feet flat, index and thumb tight grip around the wrist, circles in and out, 10 times each, alternate the sides)
  • Drill 2 – push forward against the hand (squat down, hips in between the heels, feet flat, extend the arms in front of you, one at a time, and push the hand palm facing forward against the opposite hand, alternate the sides, same with the top of the hand, hold 10 s in each position)
  • Drill 3 – side shifts (on all four, fingers facing out, shift the body weight from one side to another, increase the range of motion each time, repeat with fingers facing back diagonal, 10 times)
  • Drill 4 – back and forth (on all four, tuck the toes under, fingers facing back, hips to the heels, thumbs and palms off the floor, come back forward, repeat 5 times)
  • Drill 5 – pull / push / move (back of the hand on the floor, opposite hand palm push down against the bottom hand palm, bottom arm pull up, space the wrist, move the arm in and out, 20 s) 
headstand

Shoulders stretches after the handstand  postures by Erik Persson:

Mobility Theme 1 – Shoulder stands – Traction, Lotus

Shoulder stand

Opening exercises specific to the posture by Kru Knot:

  1. Principle – Shoulders Extension / Neck Flexion
  2. Rabbit – Neck Flexion
  3. Shoulders Extension, Legs Stretch, Forward Fold (feet apart, hug the elbows, shoulder rotation in and out, interlock the fingers behind the back, shoulders extension,  SLS forward fold, come up, shoulders rotation, reverse namaskar, forward fold, move the feet closer, repeat, feet together, come up)
  4. Bridge – Hips Extension (hips off the floor, interlace 5 fingers, push shoulders down, hands against the hips, one leg up, switch, other leg up, lower down)
  5. No Neck Flexion Variation / Blocks Under the Hips (feet to the wall, fold two mats and place them under the shoulders, walk the feet up the wall, hands under lower back / hips to the wall, block under the hips, legs up)
  6. Bridge Transition – One Leg Up At a Time (hands on the hips, one leg up at a time, legs together, hips forward, retrace the steps)

Drills by Erik Persson specific to the posture:

Shoulder stand lotus

Do all the opening exercises for shoulder stand and accumulate with common opening exercises for all lotus postures (always alternate both sides) :

  1. Squatting /  Gentle pose Sit Ups / Active Hips
  2. Hips Warm Up Review (duck walks, knees 90 deg right & left, lounges)
  3. Beginners Lotus Entry & Stretch (one leg lotus, lean on the side, grab the foot, bring it in)
  4. Full Lotus No Arms Entry (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)

Do all the drills for shoulder stand!

Mobility Theme 2 – Headstands – Traction, Lotus

Opening exercises specific to the posture by Kru Knot:

  1. Traditional Way – Forward Bending / Back Extension (round the spine, walk the feet in, shoulders beyond the hips, knees tuck in,press forearms and wrist down, extend the spine, hips up, feet up)
  2. Option – Half Headstand – For Short Upper Arm
  3. Variation – Separate Legs /  Tripod Headstand (knees on the upper arm, knees tuck in)

Drills by Erik Persson specific to the posture:

Headstand Lotus

Common opening exercises for all LOTUS postures ( always alternate both sides):

  1. Squatting /  Gentle Pose Sit Ups / Active Hips
  2. Hips Warm Up Review (duck walks, knees 90 deg right & left, lounges)
  3. Beginners Lotus Entry & Stretch (one leg lotus, lean on the side, grab the foot, bring it in)
  4. Full Lotus No Arms Entry (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)

Opening exercises specific to the posture by Kru Knot:

  1. Half Lotus Entry (half lotus, fold down, come forward, drag the foot in, spine rounded, foot up)
  2. Knees Tuck In Execution (let them find the balance)

Drills by Erik Persson specific to the posture:

Compensation exercise to all the Headstands by Kru Knot:

  1. Eagle Arms / Hands Behind the Head (upper trapezius, scapula elevator, side of the neck)

Mobility Theme 3 –  Tigers – Back bend, Lotus 

Straight spine forearm stands as strengthening exercises before tiger postures by Kru Knot:

  1. Movement Warm Up 1 – Forearm & Planks ( arms up, fold down, chest up, fold down, walk hands forward to  plank, forearms on the floor, push up into plank , DFD, forearms down on the floor, feet back to forearm plank, push up, push down, interlock the fingers in forearm plank,  lift one foot off the floor at a time, heels off the floor, walk feet in, heels down, repeat,     interlock the  retrace the steps, repeat 3 times) heels off the floor, walk feet in, retrace the steps, repeat 3 times)
  2. Movement Warm Up 2 – Dolphin & Melt Chest Down- (hands palms under the feet, round the spine, walk hands into plank, forearm plank, repeat, DFD, dolphin, repeat, interlock the fingers,one leg up, chest forward, head in front of hands, push back, repeat second side, DFD, all four position, melt chest down, come up)
  3. Dolphin Walking in – With Strap (DFD, forearms down, heels up, walk feet in, heels down, strap under the shoulder blades, push the chest down, walk feet in, hips up above the shoulders)
  4. Forearm Stand – L – Shape – Against the Wall (DFD against the wall, heels on the wall, forearms and hands position shoulder width, shoulders outward rotation, shoulder blades squeeze in,  press down against the floor, walk feet up, shoulders above the elbows, legs parallel to the floor, spine straight, hold)
  5. Forearm Stand – One Leg Up At a Time – Against the Wall (DFD against the wall, heels on the wall, forearms and hands position shoulder width, shoulders outward rotation, shoulder blades squeeze in,  press down against the floor, walk feet up, shoulders above the elbows, legs parallel to the floor, spine straight, one leg up, alternate, other leg up, come down)
  6. Forearm Stand Assistance – Away From the Wall (partner sits back to the wall, bend the knees, grab by the hip bones/ DFD, dolphin, shoulders against the partners shine bones, heels up, walk feet in, hips above shoulders, one leg up, the other leg up, spine straight, hold)
  7. Forearm Stand Kicking Up – One Leg Bent (DFD, dolphin, one leg up, the other leg -kick heel to the hip, ballance)
  8. Forearm Stand Both Legs Straight Up  (DFD,  dolphin, one leg up, the other leg – kick heel to the hip, ballance)
  9. Sliding Feet -Hips Up And Down (all four, towel under the toes tuck under, forearms down shoulder width apart, step feet back into forearm plank, slide feet in, hips above the shoulders, slide out, repeat, assist grabbing by hip bones, both legs up, hold)

Drills by Kim Tang for a forward fold:

Tiger

Drills for headstanding by Erik Persson:

Drills by Kim Tang specific to the posture:

Tiger Scorpion 

Opening exercises specific to the posture by Kru Knot:

  1. Back-bending tiger warm up (on the belly, grab the partners wrists, feet the hips width – spine extension, bow pose, DFD, plank, UFD, high cobra, tuck the toes under, hips up, push the hips forward, hands on the blocks, melt the chest down)
  2. Melting the heart Ddown in forearm stand against the wall (sit on the heels, forearms down on the floor shoulder width apart, hands palms down, hips up, walk feet in, one leg up, the other leg up, feet against the wall, chest down, chin up look forward, throat parallel to the floor, chest parallel to the floor, press, back up, chin in, feet off the wall, spine straight, retrace back)
  3. Scorpion on the wall – One leg at a time / both legs together (sit on the heels, forearms down on the floor shoulder width apart, hands palms down, hips up, walk feet in, one leg up, the other leg up, feet against the wall, chest down, chin up look forward, throat parallel to the floor, chest parallel to the floor, bend one leg at a time, push foot and tibia against the wall, alternate the legs, press, back up, chin in, feet off the wall, spine straight, retrace back) / repeat the same with both legs together)
  4. Assistance (sitting on the heels, facing the partner, get on the forearms, hips up, partner grabbing by the hip bones – both legs up, partner walks around – grab by the sacrum, arch the spine, belly on partners thighs, bend the knees, chin up, chest forward, hips back, throat parallel to the floor, feet to the head)
  5. Jumping back from the wheel assistance (wheel, forearms down, get on the toes, chin away from the chest, one leg up, press the bottom toes against the floor, kick the top leg up and back, partner pushes against the sacrum to get hips up and back)

Drills by Kim Tang specific to back-bending postures:

Drills by Kim Tang specific to the posture:

Tiger Lotus

Warm up for the lotus by Kru Knot:

  1. Squatting /  Gentle pose sit ups / active hips
  2. Hips warm up review (duck walks, knees 90 deg right & left, lounges)
  3. Tree / spider movement (tree – half lotus, DFD, plank, chaturanga, UFD, DFD, come up, tree – half lotus, DFD, plank, hips down to the floor – UFD, DFD, come up/ lotus or half lotus, move forward into cobra with arms bent or arms straight)
  4. Beginners lotus entry & stretch (one leg lotus, lean on the side, grab the foot, bring it in)
  5. Full lotus no arms entry (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)

Opening exercises specific to the posture by Kru Knot:

  1. Half lotus assistance entry (tree – half lotus facing the partner, DFD, forearms down –  dolphin, partner grabbing by hip bones, leg up, partner walks around, the other leg in lotus, grabbing by sacrum, belly down, chest forward, chin up, look forward, arch the spine, hold, balance)
  2. Lotus In headstand assistance entry (headstand, lotus, partner supporting by grabbing the sacrum, arch the spine, knees down, head up, chin up, belly down, throat parallel to the floor, hold, balance)

Drills for head standing by Erik Persson:

Drills by Kim Tang specific to the posture:

Tiger Lotus Scorpion

Do all the Tiger and Lotus opening exercises and drills.

Drills by Kim Tang specific to the posture:

Mobility Theme 4 – Handstand – Traction, Lotus

Handstand

Warm up exercises for the wrists by Kru Knot:

  1. Wrists Mobility – Flexion & Extension – Frontal and Lateral (hands palms in all directions – back, forth, 

right, left, circles, fists)

Drills by Kim Tang for a forward fold:

Drills by Erik Persson and Kru Knot specific to the posture:

Palm Tree

Opening exercises specific to the posture by Kru Knot, accumulate with all the opening exercises for handstand!

  1. Walking Up the Wall (DFD, heels up on the wall, walk feet up and hands in at the same time, wrists to the wall, face to the wall, top of the head facing the floor, toes on the wall, spine straight, balance)
  2. Kicking Up Assistance (DFD, walk feet in, on the toes, wrists above the shoulders, kick or hop up against the partner hand – very little assistance, chin in top of the head facing the floor, balance)

Drills by Erik Persson specific to the posture, accumulate with all the drills for handstand!

Handstand Lotus

Common opening exercises for all lotus (always alternate both sides):

  1. Squatting /  Gentle pose Sit Ups / Active Hips
  2. Hips Warm Up Review (duck walks, knees 90 deg right & left, lounges)
  3. Beginners Lotus Entry & Stretch (one leg lotus, lean on the side, grab the foot, bring it in)
  4. Full Lotus No Arms Entry (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)

Opening exercises specific to the posture by Kru Knot, accumulate with all the opening exercises for handstand!

  1. Half Lotos Execution – with blocks & assistance (stand on the blocks, one leg in half lotus, hands down on the floor, partner assisting by holding the hip bones, lean forward, shoulders over wrists, push up, extended leg up, body in one straight line, extended leg in a lotus position, look down in between hands, balance, retrace steps, come down)

Do all the drills for handstand!

One-arm Handstand

Opening exercises specific to the posture by Kru Knot, combine with all the opening exercises for handstand!

  1. Legs Abduction (kick up against the wall, open the legs, flex the feet, start abducting the legs in,  shift the weight on one hand, come on the other hand fingertips, hand off the floor, balance)

Drills by Erik Persson specific to the posture, accumulate with all the drills for handstand!

Mobility Theme 5 – Handstand – Back bend, Lotus

Handstand Scorpion

Back=bending Warm up by Kru Knot:

  1. Back=bending Warm Up – Chest & Shoulders / Spine Extension / Hips Extension / Whole Spine Back bend (melting the heart down, on all four, chest down DFD, on the belly, grab the partners wrists – spine extension, camel, full cobra against the wall)
  2. Melting the Heart Down In Handstand Against the Wall (kick the legs up against the wall, legs together, arch the spine, squeeze shoulder blades together, push the chest down to the floor, hips away from the wall, toes on the wall, push the head up)
  3. Scorpion On the Wall (kick the legs up against the wall, legs together, arch the spine, squeeze shoulder blades together, push the chest down to the floor, hips away from the wall, toes on the wall, bend one leg at a time, kick both feet and tibia against the wall, push the head up, chin up, touch the head to the feet)

Opening exercises specific to the posture by Kru Knot:

  1. One Foot Off the Wall Assistance (hands further away from the wall, kick the legs up, arch the spine, chin up, chest forward, hips away from the wall, partner holding by the hip bones, one foot of the wall, slide the opposite foot down the wall, touch the foot to the head, retrace the steps)
  2. Both Feet Off the Wall Assistance (hands further away from the wall, kick the legs up, arch the spine, chin up, chest forward, hips away from the wall, partner holding by the hip bones, one foot of the wall, slide the opposite foot down the wall, the other foot off the wall, chin up, chest forward, balance, touch the foot to the head)
  3. Away From the Wall Assistance (kick up against the partner, squeeze the legs together on the top,partner walks around holding by the thighs, arch, open the legs, belly on partners thighs, hips to the partner, chest forward, bend the legs, chin up, look forward touch the feet to the head, balance, retrace the steps, come down)

Drills by Kim Tang specific to backbending postures:

Drills by Erik Persson and Kru Knot specific to the posture:

Drills by Kim Tang specific to the posture:

Handstand Lotus Scorpion

Warm up for the lotus by Kru Knot:

  1. Squatting /  Gentle pose Sit Ups / Active Hips
  2. Hips Warm Up Review (duck walks, knees 90 deg right & left, lounges)
  3. Beginners Lotus Entry & Stretch (one leg lotus, lean on the side, grab the foot, bring it in)
  4. Full Lotus No Arms Entry (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)

Do all the drills for handstand!

Drills by Kim Tang specific to the posture:

Mobility Theme 6 – Handstand –  More Skills (legs behind the head, bow legged back bend)

One leg behind the head handstand

Opening exercises specific to the leg behind the head by Kru Knot:

  1. Rock the Baby / Hip Circles / thigh behind the body (inner thigh goes out – inward rotation of the hip  & inner thigh goes in – outward rotation in the hip / hip circumduction – all ranges of the motion – frontal & lateral rolling) / combination of both & stretch up
  2. Half Happy Baby (laying down on the back, close the gap between the thigh and torso)
  3. Head Under the Knee (DD, step forward, head under the knee, facing down)
  4. Execution Break Down (foot and knee in the elbows – rotation out/ in/ leg behind the head/ out/ stretch up)
  5. Bouncing the Hips Down / Arms Up Hold (DFD, leg up, step in between the hands, same side hand on the inside, hands high on the blocks, front knee bent, flex the foot, hip externally rotated, back foot toes tuck under, kick the heel out, bounce hips down, hold, one arm up, the other arm up, balance, hands down, step foot back, DFD)

Opening exercises specific to the posture by Kru Knot:

  1. From The Sitting Assistance (sitting down facing the partner, leg behind the head, free movement of the head, hands down on the floor, stand up, press down, partner grabbing by the front of the thigh, and leg behind the head sitting bone, extended leg up to the ceiling, hold)

Drills by Kim Tang specific to leg behind the head postures:

  • Drill 1 – laying down / push knee down to push shoulder up / one at a time (on the floor, one leg extended, grab the opposite leg with both hands, same side hand C-grip grab under the calf, the other hand grab the foot, push the knee down and push the shoulder up, stretch the elbow forward, 5 times two sets, place the knee behind the shoulder and foot behind the head)
  • Drill 2 – laying down / push knee down to push shoulder up / lock stretch flex (on the floor, one leg extended, grab the opposite leg with both hands, same side hand C-grip grab under the calf, the other hand grab the foot, push the knee down and push the shoulder up, place the knee behind the shoulder and foot behind the head, lock, stretch, flex the opposite foot, bring the heel down to the floor, lean the upper body against the top leg, 1 min hold)

Drills by Kim Tang specific to the posture: 

Two legs behind the head handstand

Opening exercises specific to both legs behind the head postures by Kru Knot:

  1. Tortoise / Upward Tortoise/ Lifting Tortoise Assistance (feet on the block, legs in diamond, one arm under the legs at a time, head down, cross the ankles)
  2. Tortoise Set Up (assistance or against the wall)
  3. Neck & Side Body Twisting Release
  4. Chest Opener  & Neck Lengthening (laying on the block & sliding chin forward and back, pressing the head against the hands)

Opening exercises specific to the posture by Kru Knot:

  1. From Standing Hips Lifting (stand facing the partner, feet wider than shoulder width, go down, with C – grip from the inside, push against the calves, get the shoulders behind the knees, move feet close to each other until the heels touch, hands down against the floor under the hips,partner grabbing by back of thighs, press against the floor, lift the hips up)

Drills by Kim Tang specific to both legs behind the head postures:

  • Drill 1 – leg behind the head  (on the floor, one leg extended, grab the opposite leg with both hands, same side hand C-grip grab under the calf, the other, hand grab the foot, push the knee down and push the shoulder up, stretch the elbow forward, 5 times two sets, place the knee behind the shoulder and foot behind the head)
  • Drill 2 – laying down / push knee down to push shoulder up / lock stretch flex (on the floor, one leg extended, grab the opposite leg with both hands, same side hand C-grip grab under the calf, the other hand grab the foot, push the knee down and push the shoulder up, place the knee behind the shoulder and foot behind the head, lock, stretch, flex the opposite foot, bring the heel down to the floor, lean the upper body against the top leg, 1 min hold)
  • Drill 3 – push knees down to push shoulders up /hook the ankles / push the hips down (laying on the floor,  grab one leg at a time with both hands C-grip, grab under the calf, the other hand grab the foot, push the knee down and push the shoulder up, place both knees behind the shoulders and feet behind the head, cross the ankles, push the hips down with hands,  lean the upper body against the legs, push the shoulders against the knees, stretch the lower spine, 30s – 1 min hold two sets)
  • Drill 4 – uncross & recross the ankles / push the hips down (laying on the floor,  grab one leg at a time with both hands C-grip, grab under the calf, the other hand grab the foot, push the knee down and push the shoulder up, place both knees behind the shoulders and feet behind the head, cross the ankles, push the hips down with hands, push the shoulders against the knees, uncross and recross the ankles, 5 times two sets)
  • Drill 5 – uncross the legs / lock stretch point (laying on the floor,  grab one leg at a time with both hands C-grip, grab under the calf, the other hand grab the foot, push the knee down and push the shoulder up, place both knees behind the shoulders and feet behind the head, cross the ankles, push the hips down with hands, lower spine into the floor, push the shoulders against the knees, uncross, lock, point, stretch, 1 min 2 sets)
  • Drill 6 – triceps dips / hips on the floor (both legs behind the head, hands in front of you, keep your hips on the floor, dip down & push up, 10 times)
  • Drill 7 – push up / lock at the top (both legs behind the head, push straight up to the perpendicular line to the floor, push from the shoulders, hips up, lock at the top, lower down, 5 times, 10 s holds)

Drills by Kim Tang specific to the posture:

Bow-legged handstand scorpion

Common opening exercises for all bow legged postures by Kru Knot:

  1. Inward Rotation Warm Up (on the belly on the forearms, foot point, flex, up, turn out, bend, extend, turn in, down)
  2. Leg Breaking Warm Up (Legs 90 deg / Active Hips Twist / Touch the Feet)
  3. Leg Breaker / Hook the Foot / Hook Both Feet
  4. Hamstrings, Thighs, Psoas Stretch (on the belly, forearms on the floor, bend the knees, alternate, hook the feet, push the feet down, chest up)
  5. Half Frog / Body to the Bent Leg / Heel To the Hip

Drills by Kim Tang specific to bowlegged postures:

Do all the opening exercises and drills for handstand scorpion!

Drills by Kim Tang specific to the posture: