{"id":19,"date":"2024-12-26T12:42:34","date_gmt":"2024-12-26T12:42:34","guid":{"rendered":"https:\/\/yogasport.site\/?page_id=19"},"modified":"2026-02-05T10:37:38","modified_gmt":"2026-02-05T10:37:38","slug":"skill-group-inversions","status":"publish","type":"page","link":"https:\/\/yogasport.site\/?page_id=19","title":{"rendered":"Inversions"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Inversions Principles by Kru Knot:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Neutral-Position-Of-the-Body.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Neutral Position Of the Body<\/strong><\/a> (hips, pelvis, hamstrings, spine, shoulders, core)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warm Up by Kru Knot:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Forward-Fold-Hips-Flexion-Back-Body-Extension.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Forward Fold &#8211; Hips Flexion, Back Body Extension<\/strong><\/a> (SLS, hands on the floor, chest up, fold forward, legs closer, repeat, grab the heels, pull, stretch) <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drill by Kim Tang for a forward fold:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=opening-exercises&amp;unit=60c11c068283094472799af4Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; forward traction<\/strong><\/a> (starting with blocks&nbsp; &#8211; 5 x push down, removing the blocks &#8211; going deeper)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Shoulder&nbsp; Stability&nbsp; by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/On-All-Four-Lift-the-Knees-Hold_1.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>On All Four, Lift the Knees, Hold<\/strong><\/a> (Fill the Palm &#8211; No Protraction or Retraction)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/On-One-Hand-Both-Feet-On-Opposite-Hand-and-Foot-Lift-the-Knees-1.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>On One Hand &amp; Both Feet \/ On Opposite Hand and Foot, Lift the Knees<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/On-One-Hand-Both-Feet-On-Opposite-Hand-and-Foot-Lift-the-Knees.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Crawling-Opposite Arms and Legs<\/strong><\/a> (forth and back)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/plank.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Plank<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Plank-Lifting-Arms-and-Legs-one-at-a-time.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Plank &#8211; Lifting Arms and Legs (one at a time)<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Forearm-Plank-Progression.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Forearm Plank Progression<\/strong><\/a> (knees on the floor &#8211; lifting opposite arms and legs, knees off the floor &#8211; lifting opposite arms and legs)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613092ce3fe99868b246ff8dUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Knees Down the Floor Push Ups \/ Chaturanga Knees Down and Up<\/strong><\/a> (keep shoulders always above the elbows, spine straight, shoulder blades neutral position<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Core Movement by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Ribs-to-Hips-Hips-to-Ribs-Combination.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ribs to Hips \/ Hips to Ribs \/ Combination<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Dynamic-Assistance-Legs-Back-Up-Side-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dynamic Assistance &#8211;&nbsp; Legs Back \/ Up \/ Side Up<\/strong><\/a> (grab the ankles)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Arms-and-Core-Shoulders-Legs.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Arms and Core &#8211; Shoulders &amp; Legs &#8211; Let the Legs Drop Assistance<\/strong><\/a> (plank)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/push-up-and-lift.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Push and Lift<\/strong><\/a> (hip to the rib, rib to the hip, move forward, push, round, lift knees and feet off the floor<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warm up for <strong>Shoulders<\/strong> for handstand postures by Erik Persson:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-arms-up-back-and-forth.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; arms up \/ back and forth<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-2-90-deg-isolation.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; 90 deg isolation<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-up-down-balance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211;&nbsp; up &amp; down \/ balance<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-4-back-and-forth.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; back &amp; forth \/ balance<\/strong><\/a> (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)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warm up or Compensation exercises for <strong>wrists<\/strong> after handstand postures by Erik Persson:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-0e47273b wp-block-group-is-layout-flex\">\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-1-circles.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; circles<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-2-push-forward-against-the-hand.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; push forward against the hand<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-3-side-shifts.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; side shifts<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-4-back-and-forth.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; back and forth<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-5-pull-push-move.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; pull \/ push \/ move<\/strong><\/a> (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)&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image alignright size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/11\/148_S5A1242-200x300.jpg\" alt=\"headstand\" class=\"wp-image-1548\" srcset=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/11\/148_S5A1242-200x300.jpg 200w, https:\/\/yogasport.site\/wp-content\/uploads\/2025\/11\/148_S5A1242-683x1024.jpg 683w, https:\/\/yogasport.site\/wp-content\/uploads\/2025\/11\/148_S5A1242.jpg 1365w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/figure>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Shoulders stretches after the handstand&nbsp; postures by Erik Persson:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-1-both-hands-on-the-wall-push-space-relax.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; both hands on the wall \/ push, space, relax<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-2-one-arm-against-the-wall-90-deg-straight.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; one arm against the wall &#8211; 90 deg \/ straight<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/01\/Drill-3-hands-behind-the-body-on-the-back.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; hands behind the body on the back<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mobility Theme 1 &#8211; Shoulder stands &#8211; Traction, Lotus<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Shoulder stand<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Principle-Shoulders-Extension-Neck-Flexion.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Principle &#8211; Shoulders Extension \/ Neck Flexion<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Rabbit-Neck-Flexion.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Rabbit &#8211; Neck Flexion<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/shoulders-Extension-Legs-Stretch-Forward.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Shoulders Extension, Legs Stretch, Forward Fold<\/strong><\/a> (feet apart, hug the elbows, shoulder rotation in and out, interlock the fingers behind the back, shoulders extension,&nbsp; SLS forward fold, come up, shoulders rotation, reverse namaskar, forward fold, move the feet closer, repeat, feet together, come up)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Bridge-Hips-Extension.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bridge &#8211; Hips Extension<\/strong><\/a> (hips off the floor, interlace 5 fingers, push shoulders down, hands against the hips, one leg up, switch, other leg up, lower down)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/No-Neck-Flexion-Variation-Blocks-Under.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>No Neck Flexion Variation \/ Blocks Under the Hips<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Bridge-Transition-One-Leg-Up-At-a-Time.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bridge Transition &#8211; One Leg Up At a Time<\/strong><\/a> (hands on the hips, one leg up at a time, legs together, hips forward, retrace the steps)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6131e341d0ca403aef2df157Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; leg lifts<\/strong><\/a> (10 times, 5 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/one-leg-at-a-time-against-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; one leg at a time against the wall<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Shoulder stand lotus<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Do all the opening exercises for <strong>shoulder stand<\/strong> and accumulate with common opening exercises for all <strong>lotus<\/strong> postures (always alternate both sides) :<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Squatting-Gentle-pose-Sit-Ups-Active-Hips.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Squatting \/&nbsp; Gentle pose Sit Ups \/ Active Hips<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Hips-Warm-Up-Review.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hips Warm Up Review<\/strong><\/a> (duck walks, knees 90 deg right &amp; left, lounges)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Beginners-Lotus-Entry-Stretch.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beginners Lotus Entry &amp; Stretch<\/strong><\/a> (one leg lotus, lean on the side, grab the foot, bring it in)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Full-Lotus-No-Arms-Entry.mp4\">Full Lotus No Arms Entry<\/a><\/strong> (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Do all the drills for <strong>shoulder stand<\/strong>!<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mobility Theme 2 &#8211; Headstands &#8211; Traction, Lotus<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Traditional-Way-Forward-Bending-Back-Extension.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Traditional Way &#8211; Forward Bending \/ Back Extension<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Half-Headstand-For-Short-Upper-Arm.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Option &#8211; Half Headstand &#8211; For Short Upper Arm<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Variation-Separate-Legs-Tripod-Headstand.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Variation &#8211; Separate Legs \/&nbsp; Tripod Headstand<\/strong><\/a> (knees on the upper arm, knees tuck in)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-1-face-down-hollow-bod.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; face down &#8211; hollow body<\/strong><\/a> (10 s hold, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-2-face-up-hollow-body.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; face up &#8211; hollow body<\/strong><\/a> (10 s hold, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61309ad11df82142e55c448eUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; down dog to dolphin<\/strong><\/a> (10 times 5 sets)<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61309ae147b4ad099615ac48Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; dolphin push up<\/strong><\/a> (10 times 5 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61309afdc33b4a72644924a9Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; slide &#8211;&nbsp; pike press 1<\/strong><\/a><strong>&nbsp; <\/strong>(10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61309b0ab34a797262698c19Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 6 &#8211; slide \/ up &#8211;&nbsp; pike press 2<\/strong><\/a> (10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61309b1996114a03ca790a1dUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 7 &#8211; up \/ down &#8211;&nbsp; pike press 3<\/strong><\/a><strong>&nbsp; <\/strong>(10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61309aef5f93831afd1bc855Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 8 &#8211; shoulder press against the wall<\/strong><\/a> (10 times 3 sets)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Headstand Lotus<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Common opening exercises for all LOTUS postures ( always alternate both sides):<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Squatting-Gentle-pose-Sit-Ups-Active-Hips.mp4\" target=\"_blank\" rel=\"noreferrer noopener\">Squatting \/&nbsp; Gentle Pose Sit Ups<\/a><\/strong><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6131e0cff56efa4b243fbd42Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> \/ Active Hips<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Hips-Warm-Up-Review.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hips Warm Up Review<\/strong><\/a> (duck walks, knees 90 deg right &amp; left, lounges)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Beginners-Lotus-Entry-Stretch.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beginners Lotus Entry &amp; Stretch<\/strong><\/a> (one leg lotus, lean on the side, grab the foot, bring it in)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Full-Lotus-No-Arms-Entry.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Full Lotus No Arms Entry<\/strong><\/a> (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Half-Lotus-Entry.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Half Lotus Entry<\/strong><\/a> (half lotus, fold down, come forward, drag the foot in, spine rounded, foot up)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Knees-Tuck-In-Execution.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Knees Tuck In Execution<\/strong><\/a> (let them find the balance)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-1-face-down-hollow-bod.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; face down &#8211; hollow body<\/strong><\/a> (10 s hold, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-2-face-up-hollow-body.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; face up &#8211; hollow body<\/strong><\/a> (10 s hold, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-3-down-dog-to-dolphin.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; down dog to dolphin<\/strong><\/a><strong> <\/strong>(10 times 5 sets)<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-4-dolphin-push-up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; dolphin push up<\/strong><\/a> (10 times 5 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-5-shoulder-press-against-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; shoulder press against the wall<\/strong><\/a> (10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-6-slide-pike-press-1.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 6 &#8211; slide &#8211;&nbsp; pike press 1<\/strong><\/a><strong>&nbsp; <\/strong>(10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-7-slide-up-pike-press-2.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 7 &#8211; slide \/ up &#8211;&nbsp; pike press 2<\/strong><\/a> (10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-8-up-down-pike-press-3.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 8 &#8211; up \/ down &#8211;&nbsp; pike press 3<\/strong><\/a><strong>&nbsp; <\/strong>(10 times 3 sets)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Compensation exercise to all the Headstands by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Eagle-Arms-Hands-Behind-the-Head.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Eagle Arms \/ Hands Behind the Head<\/strong><\/a><strong> <\/strong>(upper trapezius, scapula elevator, side of the neck)<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mobility Theme <\/strong><strong>3 &#8211;&nbsp; Tigers &#8211; Back bend, Lotus&nbsp;<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Straight spine forearm stands as strengthening exercises before tiger postures by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Movement-Warm-Up-1-Forearm-Planks.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Movement Warm Up 1 &#8211; Forearm &amp; Planks<\/strong><\/a> ( arms up, fold down, chest up, fold down, walk hands forward to&nbsp; 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,&nbsp; lift one foot off the floor at a time, heels off the floor, walk feet in, heels down, repeat, &nbsp; &nbsp; interlock the&nbsp; retrace the steps, repeat 3 times) heels off the floor, walk feet in, retrace the steps, repeat 3 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Movement-Warm-Up-2-Tailbone-Dog-Melt-Chest.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Movement Warm Up 2 &#8211; Dolphin &amp; Melt Chest Down-<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6137c7de88215562f878a4eaUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dolphin Walking in &#8211; With Strap<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Forearm-Stand-L-Shape-Against-the-Wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Forearm Stand &#8211; L &#8211; Shape &#8211; Against the Wall<\/strong><\/a> (DFD against the wall, heels on the wall, forearms and hands position shoulder width, shoulders outward rotation, shoulder blades squeeze in,&nbsp; press down against the floor, walk feet up, shoulders above the elbows, legs parallel to the floor, spine straight, hold)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Forearm-Stand-One-Leg-Up-At-a-Time.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Forearm Stand &#8211;<\/strong> <strong>One Leg Up At a Time &#8211; Against the Wall<\/strong><\/a> (DFD against the wall, heels on the wall, forearms and hands position shoulder width, shoulders outward rotation, shoulder blades squeeze in,&nbsp; 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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Forearm-Stand-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Forearm Stand Assistance &#8211; Away From the Wall<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Forearm-Stand-Kicking-Up-One-Leg-Bent.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Forearm Stand Kicking Up &#8211; One Leg Bent<\/strong><\/a> (DFD, dolphin, one leg up, the other leg -kick heel to the hip, ballance)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Forearm-Stand-Both-Legs-Straight-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Forearm Stand Both Legs Straight Up<\/strong><\/a><strong>&nbsp; <\/strong>(DFD,&nbsp; dolphin, one leg up, the other leg &#8211; kick heel to the hip, ballance)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Sliding-Feet-Hips-Up-And-Down.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sliding Feet -Hips Up And Down<\/strong><\/a> (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)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang for a forward fold:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=opening-exercises&amp;unit=60c11c068283094472799af4Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; forward traction<\/strong><\/a> (starting with blocks&nbsp; &#8211; 5 x push down, removing the blocks &#8211; going deeper)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Tiger<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills for headstanding by Erik Persson:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6131e170f513ef7f8a235b12Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; face down &#8211; hollow body<\/strong><\/a> (10 s hold, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6131e17a0beb7c0cc2386d3cUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; face up &#8211; hollow body<\/strong><\/a> (10 s hold, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-3-down-dog-to-dolphin.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; down dog to dolphin<\/strong><\/a> (10 times 5 sets)<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-4-dolphin-push-up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; dolphin push up<\/strong><\/a> (10 times 5 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-5-shoulder-press-against-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; shoulder press against the wall<\/strong><\/a> (10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-6-slide-pike-press-1.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 6 &#8211; slide &#8211;&nbsp; pike press 1<\/strong><\/a><strong>&nbsp; <\/strong>(10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-7-slide-up-pike-press-2.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 7 &#8211; slide \/ up &#8211;&nbsp; pike press 2<\/strong><\/a> (10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-8-up-down-pike-press-3.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 8 &#8211; up \/ down &#8211;&nbsp; pike press 3<\/strong><\/a><strong>&nbsp; <\/strong>(10 times 3 sets)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-1-feet-on-the-wall-through-headstand-head-up-transition.mp4\" target=\"_blank\" rel=\"noreferrer noopener\">Drill 1 &#8211;&nbsp; feet on the wall &#8211; through headstand &#8211; head up transition<\/a> <\/strong>(elbows shoulder width, interlock, hairline on the floor, lock, stretch, point, shoulders block, pike up into straight headstand, hands down, forearms parallel, arch, hips above the head, feet on the wall, head up, gaze forward, hairline down, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-2-away-from-the-wall-kicking-up-into-tiger-holding-the-block-head-down-transition.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211;&nbsp; away from the wall &#8211; kicking up into tiger, holding the block &#8211; head down transition<\/strong><\/a> (elbows shoulder width, forearms parallel to each other, grab the block &#8211; back edge against the floor, head off the floor, high on the shoulders block, kick the legs up into the tiger, hands down, arch, hips above the shoulders, toes above the fingertips, hairline down, head up, gaze forward, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6137c8fb085771160f6d626cUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211;&nbsp; <\/strong><\/a><strong><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-3-away-from-the-wall-kicking-up-into-tiger-holding-the-block-playing-with-balance-1.mp4\" target=\"_blank\" rel=\"noreferrer noopener\">away from the wall &#8211; kicking up into tiger, head against the block &#8211; playing with balance<\/a><\/strong> (<strong> <\/strong>elbows shoulder width, forearms parallel to each other, grab the block &#8211; back edge against the floor, head off the floor against the block, shoulders block, kick the legs up into the tiger, hands down, arch, hips above the shoulders, toes above the fingertips, play with balance &#8211; 1 min)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Tiger Scorpion&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Backbending-Tiger-Warm-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Back-bending tiger warm up<\/strong><\/a> (on the belly, grab the partners wrists, feet the hips width &#8211; 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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Melting-the-Heart-Down-In-Forearm-Stand.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Melting the heart Ddown in forearm stand against the wall<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Scorpion-On-the-Wall-One-Leg-At-a-Time-Both-Legs.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Scorpion on the wall &#8211; One leg at a time \/ both legs together<\/strong><\/a>  (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Assistance <\/strong><\/a> (sitting on the heels, facing the partner, get on the forearms, hips up, partner grabbing by the hip bones &#8211; both legs up, partner walks around &#8211; 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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Jumping-Back-From-the-Wheel-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jumping back from the wheel assistance<\/strong><\/a> (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)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to back-bending postures:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/03\/Drill-1-melting-heart-upper-back.mp4\" target=\"_blank\" rel=\"noreferrer noopener\">Drill 1 &#8211; melting heart \/ upper back<\/a><\/strong> ( fold the mat, chest down, chin up,&nbsp; grab the mat, push mat away, push into straight legs against the wall, walk up the wall, push through the toes)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/03\/Drill-1-push-up-from-the-floor.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; push up from the floor \/ push through hands &amp; heels<\/strong><\/a> (push up, heels up &#8211; deepen, walk feet in, heels down \/ 3 times push through hands &amp; heels \/ come down &#8211; starting without blocks, adding blocks, going deeper, repeat each time)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/03\/Drill-2-back.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; go back<\/strong><\/a><strong> <\/strong>(5 breaths &#8211; increasing the depth each time)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/03\/Drill-2-kneeling-wall-walk-push-the-head-into-the-feet.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; kneeling wall walk &#8211; push the head into the feet \/ hamstrings strengthening &#8211; push the feet into the head<\/strong><\/a> (chest up, stay up, hands on the wall, relax the lower back, body down, hand, hand, relax the neck, take as many steps as you need, widen the hands, push into the lock, touch right, touch left, touch both &#8211; hold 5 s, 5 times each)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-1-feet-on-the-wall-through-headstand-head-up-transition.mp4\" target=\"_blank\" rel=\"noreferrer noopener\">Drill 1 &#8211;&nbsp; feet on the wall <\/a><\/strong><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6137cc9e7d71a543c45e8500Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>&#8211; through headstand &#8211; head up transition<\/strong><\/a> (elbows shoulder width, interlock, hairline on the floor, lock, stretch, point, shoulders block, pike up into straight headstand, hands down, forearms parallel, arch, hips above the head, feet on the wall, head up, gaze forward, hairline down, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-2-away-from-the-wall-kicking-up-into-tiger-holding-the-block-head-down-transition.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211;&nbsp; away from the wall &#8211; kicking up into tiger, holding the block &#8211; head down transition<\/strong><\/a><strong> <\/strong>( elbows shoulder width, forearms parallel to each other, grab the block &#8211; back edge against the floor, head off the floor, high on the shoulders block, kick the legs up into the tiger, hands down, arch, hips above the shoulders, toes above the fingertips, hairline down, head up, gaze forward, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-3-away-from-the-wall-kicking-up-into-tiger-holding-the-block-playing-with-balance-1.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211;&nbsp; away from the wall &#8211; kicking up into tiger, holding the block &#8211; playing with balance<\/strong><\/a> (<strong> <\/strong>elbows shoulder width, forearms parallel to each other, grab the block &#8211; back edge against the floor, head off the floor, shoulders block, kick the legs up into the tiger, hands down, arch, hips above the shoulders, toes above the fingertips, play with balance &#8211; 1 min)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-4-drop-down-pull-through-facing-the-wall-feet-on-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; drop down \/ pull through &#8211; facing the wall, feet on the wall<\/strong><\/a> (elbows shoulder width, forearms parallel to each other, hand palms down, head off the floor, chin forward, high on the shoulders block, kick the legs up against the wall into the tiger, drop the chest down, pull it through the shoulders, drag the feet down the wall, push back up, walk the feet up, repeat 10 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/drop-down-pull-through-head-to-the-feet-facing-the-wall-feet-on-the-wall-2.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; drop down \/ pull through \/&nbsp; head to the feet &#8211; facing the wall, feet on the wall<\/strong><\/a> (elbows shoulder width, forearms parallel to each other, hand palms down, head off the floor, chin forward, high on the shoulders block, kick the legs up against the wall into the tiger, bend one leg, bend the other one, tibias on the wall, drop the chest down, pull it through the shoulders&nbsp; forward, head up, feet down, open the knees a little to touch the head to your feet)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/head-to-the-feet-feet-to-the-head-back-to-the-wall-belly-on-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 6 &#8211;&nbsp; feet to the head, head to the feet 5 times \/ kicking up into tiger, holding the block &#8211; away from the wall<\/strong><\/a> (elbows shoulder width, forearms parallel to each other, grab the block &#8211; back edge against the floor, head off the floor, high on the shoulder block, kick the legs up into the tiger, hands down, arch, hips above the shoulders, toes above the fingertips, head up, feet down &#8211; 5 times)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Tiger Lotus<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warm up for the lotus by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Squatting-Gentle-pose-Sit-Ups-Active-Hips.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Squatting \/&nbsp; Gentle pose sit ups \/ active hips<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Hips-Warm-Up-Review.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hips warm up review<\/strong><\/a> (duck walks, knees 90 deg right &amp; left, lounges)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Tree-Spider-Movement.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tree \/ spider movement<\/strong><\/a> (tree &#8211; half lotus, DFD, plank, chaturanga, UFD, DFD, come up, tree &#8211; half lotus, DFD, plank, hips down to the floor &#8211; UFD, DFD, come up\/ lotus or half lotus, move forward into cobra with arms bent or arms straight)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Beginners-Lotus-Entry-Stretch.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beginners lotus entry &amp; stretch<\/strong><\/a> (one leg lotus, lean on the side, grab the foot, bring it in)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Full-Lotus-No-Arms-Entry.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Full lotus no arms entry<\/strong><\/a> (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Half-Lotus-Assistance-Entry.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Half lotus assistance entry<\/strong><\/a> (tree &#8211; half lotus facing the partner, DFD, forearms down &#8211;&nbsp; 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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Lotus-In-Headstand-Assistance-Entry.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Lotus In headstand assistance entry<\/strong><\/a> (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)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills for head standing by Erik Persson:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-1-face-down-hollow-bod.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; face down &#8211; hollow body<\/strong><\/a> (10 s hold, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-2-face-up-hollow-body.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; face up &#8211; hollow body<\/strong><\/a> (10 s hold, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-3-down-dog-to-dolphin.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; down dog to dolphin<\/strong><\/a> (10 times 5 sets)<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-4-dolphin-push-up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; dolphin push up<\/strong><\/a> (10 times 5 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-5-shoulder-press-against-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; shoulder press against the wall<\/strong><\/a> (10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-6-slide-pike-press-1.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 6 &#8211; slide &#8211;&nbsp; pike press 1<\/strong><\/a><strong>&nbsp; <\/strong>(10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-7-slide-up-pike-press-2.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 7 &#8211; slide \/ up &#8211;&nbsp; pike press 2<\/strong><\/a> (10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-8-up-down-pike-press-3.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 8 &#8211; up \/ down &#8211;&nbsp; pike press 3<\/strong><\/a><strong>&nbsp; <\/strong>(10 times 3 sets)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-1-feet-on-the-wall-through-headstand-head-up-transition.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211;&nbsp; feet on the wall &#8211; through headstand &#8211; head up transition<\/strong><\/a> (elbows shoulder width, interlock, hairline on the floor, lock, stretch, point, shoulders block, pike up into straight headstand, hands down, forearms parallel, arch, hips above the head, feet on the wall, head up, gaze forward, hairline down, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-2-away-from-the-wall-kicking-up-into-tiger-holding-the-block-head-down-transition.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211;&nbsp; away from the wall &#8211; kicking up into tiger, holding the block &#8211; head down transition<\/strong><\/a> (elbows shoulder width, forearms parallel to each other, grab the block &#8211; back edge against the floor, head off the floor, high on the shoulders block, kick the legs up into the tiger, hands down, arch, hips above the shoulders, toes above the fingertips, hairline down, head up, gaze forward, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-3-away-from-the-wall-kicking-up-into-tiger-holding-the-block-playing-with-balance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211;&nbsp; away from the wall &#8211; kicking up into tiger, holding the block &#8211; playing with balance<\/strong><\/a>  (elbows shoulder width, forearms parallel to each other, grab the block &#8211; back edge against the floor, head off the floor against the block, shoulders block, kick the legs up into the tiger, hands down, arch, hips above the shoulders, toes above the fingertips, play with balance &#8211; 1 min)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-4-drop-down-pull-through-facing-the-wall-feet-on-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; drop down \/ pull through &#8211; facing the wall, feet on the wall<\/strong><\/a> (elbows shoulder width, forearms parallel to each other, hand palms down, head off the floor, chin forward, high on the shoulders block, kick the legs up against the wall into the tiger, drop the chest down, pull it through the shoulders, drag the feet down the wall, push back up, walk the feet up, repeat 10 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-5-putting-the-legs-into-the-lotus-kicking-up-into-tiger-holding-the-block-against-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211;&nbsp; putting the legs into the lotus \/ kicking up into tiger, holding the block &#8211; against the wall<\/strong><\/a> (elbows shoulder width, forearms parallel to each other, grab the block &#8211; back edge against the floor, head off the floor, high on the shoulder block, kick the legs up into the tiger, feet on the wall, hands down, arch, hips above the shoulders, toes above the fingertips,one leg into the lotus, release, the other leg into the lotus, release, both legs into the lotus, release)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Tiger Lotus Scorpion<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Do all the Tiger and  Lotus&nbsp;opening exercises and drills.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-1-knees-down-head-up-putting-the-legs-into-the-lotus-kicking-up-into-tiger-holding-the-block-against-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211;&nbsp; knees down, head up \/ putting the legs into the lotus &#8211; kicking up into tiger, holding the block &#8211; against the wall<\/strong><\/a> (elbows shoulder width, forearms parallel to each other, grab the block &#8211; back edge against the floor, head off the floor, high on the shoulder block, kick the legs up into the tiger, feet on the wall, hands down, arch, hips above the shoulders, toes above the fingertips,one leg into the lotus, the other leg into the lotus, relax the lower spine, chest back, knees down, head up, repeat)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mobility Theme 4 &#8211; <\/strong><strong>Handstand &#8211; Traction, Lotus<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Handstand<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warm up exercises for the <strong>wrists<\/strong> by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Wrists-Mobility-Flexion-Extension.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Wrists Mobility &#8211; Flexion &amp; Extension<\/strong> <strong>&#8211; Frontal and Lateral<\/strong><\/a> (hands palms in all directions &#8211; back, forth,&nbsp;<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">right, left, circles, fists)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang for a forward fold:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-3-forward-traction.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; forward traction<\/strong><\/a> (starting with blocks&nbsp; &#8211; 5 x push down, removing the blocks &#8211; going deeper)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson and Kru Knot specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/hands-balance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; hands &#8211; balance<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-1-face-down-hollow-bod.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; face down &#8211; hollow body<\/strong><\/a> (10 s hold, repeat 5 times)<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-2-face-up-hollow-body.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; face up &#8211; hollow body<\/strong><\/a> (10 s hold, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613521995ae8ef3e64653087Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; wall walk<\/strong><\/a><strong> <\/strong><strong>(<\/strong>10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613521aec5c70c674c7a8002Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; against the wall &#8211; hollow body<\/strong><\/a> (push, point, squeeze, hold up to 60 s, ex : start with 20 s, repeat 3 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Shape-Beginner-Variation.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>L &#8211; Shape Beginner Variation Against the Wall<\/strong><\/a> (hips to the wall,&nbsp; set up base of hands palms the distance of the legs length from the wall, DFD heels up against the wall, spine straight, shoulder block, walk one foot up, heel the hip level, the other foot up, lock both knees, L &#8211; shape, hips above the wrists, one leg up, point the foot, hug the hip in, squeeze the inner thighs, hold, come down)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-9-balance-against-the-wall-facing-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 6 &#8211; balance against the wall \/ facing the wall<\/strong><\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613521e7c5c70c674c7a8004Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 7 &#8211; throw yourself up \/ against the wall &#8211; complete beginner<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Hop-the-Hip-To-the-Wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hop the Hip To the Wall<\/strong><\/a> (facing the wall, DFD, walk the feet in, shoulders above the wrists, one leg straight up, other foot press against the floor, heel to the hip, hips to the wall, hips above the shoulders, heels against the wall, squeeze&nbsp; the legs in, ballance)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6135222e415a9a5a56077372Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 8 &#8211; DFD jump to handstand &#8211; wall \/ no wall<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-6-slide-pike-press-1-1.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 9 &#8211; slide &#8211;&nbsp; pike press<\/strong><\/a><strong>&nbsp; <\/strong>(10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-10-toe-taps-toes-up-heels-up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 10 &#8211; toe taps &#8211; toes up \/ heels up<\/strong><\/a> (5 taps, 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61352293a1258f071a65dc53Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 11 &#8211; straddle press &#8211; against the wall<\/strong><\/a> (10 times a day)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Shoulders-Against-the-Knees-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Shoulders Against the Knees Assistance &#8211; With Blocks<\/strong><\/a> (feet on the blocks, hands on the floor, come on the toes, hips up and above the fingertips, the shoulders against the partners knees, squeeze the legs in, pike up and down with partner assistance holding by the hip bones)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-12-straddle-press-against-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 12 &#8211; pike press &#8211; against the wall<\/strong><\/a> (10 times a day)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613522bb278d2065070f6a71Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 13 &#8211; coming down &#8211; against the wall<\/strong><\/a> (10 times a day)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-14-coming-down-against-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 14 &#8211; throw yourself up and stay \/ no wall<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613522e17247ab7a715aa752Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 15 &#8211; away from the wall<\/strong><\/a> (5 s hold, 10 times a day)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Palm Tree<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Opening exercises specific to the posture by Kru Knot, accumulate with all the opening exercises for <strong>handstand!<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Walking-Up-the-Wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Walking Up the Wall<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Kicking-Up-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kicking Up Assistance<\/strong><\/a> (DFD, walk feet in, on the toes, wrists above the shoulders, kick or hop up against the partner hand &#8211; very little assistance, chin in top of the head facing the floor, balance)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Drills by Erik Persson specific to the posture, accumulate with all the drills for <strong>handstand!<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Drill 1 &nbsp; &#8211; <\/strong><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61352359de5d326b835ef703Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>balance against the wall<\/strong><\/a> (10 times every day)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Handstand Lotus<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Common opening exercises for all <strong>lotus<\/strong> (always alternate both sides):<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61352383ed457b1ab41986b8Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Squatting \/&nbsp; Gentle pose Sit Ups \/ Active Hips<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Hips-Warm-Up-Review.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hips Warm Up Review<\/strong><\/a> (duck walks, knees 90 deg right &amp; left, lounges)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Beginners-Lotus-Entry-Stretch.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beginners Lotus Entry &amp; Stretch<\/strong><\/a> (one leg lotus, lean on the side, grab the foot, bring it in)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61352383ed457b1ab41986b2Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Full Lotus No Arms Entry<\/strong><\/a> (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Opening exercises specific to the posture by Kru Knot, accumulate with all the opening exercises for <strong>handstand!<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Half-Lotos-Execution-With-Blocks-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Half Lotos Execution &#8211; with blocks &amp; assistance<\/strong><\/a> (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)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Do all the drills for <strong>handstand!<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">One-arm Handstand<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Opening exercises specific to the posture by Kru Knot,&nbsp;combine with all the opening exercises for <strong>handstand!<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Legs-Adduction.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Legs Abduction<\/strong><\/a> (kick up against the wall, open the legs, flex the feet, start abducting the legs in,&nbsp; shift the weight on one hand, come on the other hand fingertips, hand off the floor, balance)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Drills by Erik Persson specific to the posture, accumulate with all the drills for <strong>handstand!<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61352729f33f9a0d5c540913Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; balance against the wall &#8211; on fingertips \/ hand off the floor<\/strong><\/a> (5 s up to 1 min)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61352740a4b1417c031737a2Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2- balance &#8211; no wall &#8211; on fingertips \/ hand off the floor<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mobility Theme <\/strong><strong>5 &#8211; Handstand &#8211; Back bend, Lotus<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Handstand Scorpion<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Back=bending Warm up by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Backbending-Warm-Up-Chest-Shoulders-Spine.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Back=bending Warm Up &#8211;<\/strong> <strong>Chest &amp; Shoulders \/ Spine Extension \/ Hips Extension \/ Whole Spine Back bend<\/strong><\/a> (melting the heart down, on all four, chest down DFD, on the belly, grab the partners wrists &#8211; spine extension, camel, full cobra against the wall)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Melting-the-Heart-In-Handstand.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Melting the Heart Down In Handstand Against the Wall<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Scorpion-On-the-Wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Scor<\/strong><\/a><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Scorpion-On-the-Wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pion On the Wall<\/strong><\/a> (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)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/One-Foot-Off-the-Wall-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>One Foot Off the Wall Assistance<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Both-Feet-Off-the-Wall-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Both Feet Off the Wall Assistance<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Away-From-the-Wall-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Away From the Wall Assistance<\/strong><\/a> (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)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to backbending postures:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/03\/Drill-1-melting-heart-upper-back.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; melting heart \/ upper back<\/strong><\/a> (fold the mat, chest down, chin up,&nbsp; grab the mat, push mat away, push into straight legs against the wall, walk up the wall, push through the toes)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/03\/Drill-2-back.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; go back<\/strong><\/a> (5 breaths &#8211; increasing the depth each time)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-3-push-up-from-the-floor-push-through-hands-heels.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; push up from the floor \/ push through hands &amp; heels<\/strong><\/a> (push up, heels up &#8211; deepen, walk feet in, heels down \/ 3 times push through hands &amp; heels \/ come down &#8211; starting without blocks, adding blocks, going deeper, repeat each time)<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-4-drop-back-from-standing-lower-body-function.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; drop back from standing \/ lower body function<\/strong><\/a>( lengthen, bend knees, touch \/ 3 times lock, bend, lock \/ come up &#8211; starting with blocks, removing blocks &#8211; going deeper, then fingertips, then palms flat)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=opening-exercises&amp;unit=60c6543c577b2e4000452c1dUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; kneeling wall walk &#8211; push the head into the feet \/ hamstrings strengthening &#8211; push the feet into the head<\/strong><\/a> (chest up, stay up, hands on the wall, relax the lower back, body down, hand, hand, relax the neck, take as many steps as you need, widen the hands, push into the lock, touch right, touch left, touch both &#8211; hold 5 s, 5 times each)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Erik Persson and Kru Knot specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/hands-balance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; hands &#8211; balance<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-1-face-down-hollow-bod.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; face down &#8211; hollow body<\/strong><\/a> (10 s hold, repeat 5 times)<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61352178b1587956f21fe866Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; face up &#8211; hollow body<\/strong><\/a> (10 s hold, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613521995ae8ef3e64653087Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 4 &#8211; wall walk<\/strong><\/a><strong> <\/strong><strong>(<\/strong>10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613521aec5c70c674c7a8002Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; against the wall &#8211; hollow body<\/strong><\/a> (push, point, squeeze, hold up to 60 s, ex : start with 20 s, repeat 3 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Shape-Beginner-Variation.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>L &#8211; Shape Beginner Variation Against the Wall<\/strong><\/a> (hips to the wall,&nbsp; set up base of hands palms the distance of the legs length from the wall, DFD heels up against the wall, spine straight, shoulder block, walk one foot up, heel the hip level, the other foot up, lock both knees, L &#8211; shape, hips above the wrists, one leg up, point the foot, hug the hip in, squeeze the inner thighs, hold, come down)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-9-balance-against-the-wall-facing-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 6 &#8211; balance against the wall \/ facing the wall<\/strong><\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613521e7c5c70c674c7a8004Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 7 &#8211; throw yourself up \/ against the wall &#8211; complete beginner<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613521119624fd27660a95abUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hop the Hip To the Wall<\/strong><\/a> (facing the wall, DFD, walk the feet in, shoulders above the wrists, one leg straight up, other foot press against the floor, heel to the hip, hips to the wall, hips above the shoulders, heels against the wall, squeeze&nbsp; the legs in, ballance)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6135222e415a9a5a56077372Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 8 &#8211; DFD jump to handstand &#8211; wall \/ no wall<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6135227f627d4e041811f057Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 9 &#8211; slide &#8211;&nbsp; pike press<\/strong><\/a><strong>&nbsp; <\/strong>(10 times 3 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6135225e1d8bbf01c2105aeaUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 10 &#8211; toe taps &#8211; toes up \/ heels up<\/strong><\/a> (5 taps, 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=61352293a1258f071a65dc53Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 11 &#8211; straddle press &#8211; against the wall<\/strong> <\/a>(10 times a day)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613521219624fd27660a95adUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Shoulders Against the Knees Assistance &#8211; With Blocks<\/strong><\/a> (feet on the blocks, hands on the floor, come on the toes, hips up and above the fingertips, the shoulders against the partners knees, squeeze the legs in, pike up and down with partner assistance holding by the hip bones)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613522a69624fd27660a95b0Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 12 &#8211; pike press &#8211; against the wall<\/strong><\/a> (10 times a day)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613522bb278d2065070f6a71Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 13 &#8211; coming down &#8211; against the wall<\/strong><\/a> (10 times a day)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/09\/Drill-14-coming-down-against-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 14 &#8211; throw yourself up and stay \/ no wall<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=613522e17247ab7a715aa752Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 15 &#8211; away from the wall<\/strong><\/a> (5 s hold, 10 times a day)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-1-drop-down-pull-through-facing-the-wall-feet-on-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; drop down \/ pull through &#8211; facing the wall, feet on the wall<\/strong><\/a> (5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/drop-down-pull-through-head-to-the-feet-facing-the-wall-feet-on-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; drop down \/ pull through \/&nbsp; head to the feet &#8211; facing the wall, feet on the wall<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/feet-to-the-head-head-to-the-feet-5-times-kicking-up-into-tiger-holding-the-block-away-from-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211;&nbsp; head to the feet \/ feet to the head &#8211; back to the wall, belly on the wall<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Handstand Lotus Scorpion<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warm up for the lotus by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Squatting-Gentle-pose-Sit-Ups-Active-Hips.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Squatting \/&nbsp; Gentle pose Sit Ups \/ Active Hips<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Hips-Warm-Up-Review.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hips Warm Up Review<\/strong><\/a> (duck walks, knees 90 deg right &amp; left, lounges)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Beginners-Lotus-Entry-Stretch.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beginners Lotus Entry &amp; Stretch<\/strong><\/a> (one leg lotus, lean on the side, grab the foot, bring it in)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Full-Lotus-No-Arms-Entry.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Full Lotus No Arms Entry<\/strong><\/a> (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Do all the drills for<strong> handstand!<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/drop-down-pull-through-head-to-the-feet-facing-the-wall-feet-on-the-wall-2.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211;&nbsp; drop down \/ pull through &#8211; facing the wall, feet on the wall<\/strong><\/a> (hands shoulder width, head against the wall, pike up or straddle up or kick your legs up, feet on the wall, drop the chest down, pull it through the shoulders, drag the feet down the wall, push back up, walk the feet up, repeat 5 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Drill-1-knees-down-head-up-putting-the-legs-into-the-lotus-kicking-up-into-tiger-holding-the-block-against-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; knees down, head up \/ putting the legs into the lotus &#8211; against the wall<\/strong><\/a> (hands shoulder width, head against the wall, pike up or straddle up or kick your legs up, feet on the wall, arch, hips above the shoulders, one leg into the lotus, the other leg into the lotus, relax the lower spine, chest back, knees down, head up, repeat)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=iysf-yoga-skill-classes-inversions_61387d73a6002Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Picture<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mobility Theme <\/strong><strong>6 &#8211; Handstand &#8211;&nbsp; More Skills (legs behind the head, bow legged back bend)<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">One leg behind the head handstand<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the leg behind the head by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Rock-the-Baby-Hip-Circles-Thigh-Behind.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Rock the Baby \/ Hip Circles \/ thigh behind the body<\/strong><\/a> (inner thigh goes out &#8211; inward rotation of the hip\u00a0 &amp; inner thigh goes in &#8211; outward rotation in the hip \/ hip circumduction &#8211; all ranges of the motion &#8211; frontal &amp; lateral rolling) \/ combination of both &amp; stretch up<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6137bed3f638c70c7e5435aaUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Half Happy Baby<\/strong><\/a> (laying down on the back, close the gap between the thigh and torso)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Head-Under-the-Knee-DD-step-forward-head-under.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Head Under the Knee<\/strong><\/a> (DD, step forward, head under the knee, facing down)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Execution-Break-Down.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Execution Break Down<\/strong><\/a> (foot and knee in the elbows &#8211; rotation out\/ in\/ leg behind the head\/ out\/ stretch up)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Bouncing-the-Hips-Down-Arms-Up-Hold.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bouncing the Hips Down \/ Arms Up Hold<\/strong><\/a> (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)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/From-The-Sitting-Assistance.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>From The Sitting Assistance<\/strong><\/a> (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)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to leg behind the head postures:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-1-laying-down-push-knee-down-to-push-shoulder-up-one-at-a-time.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; laying down \/ push knee down to push shoulder up \/ one at a time<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-2-laying-down-push-knee-down-to-push-shoulder-up-lock-stretch-flex.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; laying down \/ push knee down to push shoulder up \/ lock stretch flex<\/strong><\/a> (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)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to the posture:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-1-leg-behind-the-head-shoulder-block-extend-the-bottom-leg-laying-on-the-back-with-hands-against-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; leg behind the head \/ shoulder block&nbsp; \/ extend the bottom leg &#8211; laying on the back with hands against the wall<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-2-leg-behind-the-head-hips-over-the-shoulders-crow-press-pike-press-sitting-down-facing-the-wall-hands-on-the-floor.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; leg behind the head \/ hips over the shoulders \/ crow press \/ pike press &#8211; sitting down facing the wall, hands on the floor<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Two legs behind the head handstand<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to both legs behind the head postures by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Tortoise-Upward-Tortoise-Lifting-Tortoise.mp4\" target=\"_blank\" rel=\"noreferrer noopener\">Tortoise \/ Upward Tortoise<\/a><\/strong><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6137c35bb35f19031e71f7deUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\/ Lifting Tortoise Assistance<\/strong><\/a> (feet on the block, legs in diamond, one arm under the legs at a time, head down, cross the ankles)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Tortoise-Set-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tortoise Set Up<\/strong><\/a> (assistance or against the wall)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6137c35bb35f19031e71f7daUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Neck &amp; Side Body Twisting Release<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Chest-Opener-Neck-Lengthening.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Chest Opener&nbsp; &amp; Neck Lengthening<\/strong><\/a> (laying on the block &amp; sliding chin forward and back, pressing the head against the hands)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opening exercises specific to the posture by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/From-Standing-Hips-Lifting.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>From Standing Hips Lifting<\/strong><\/a> (stand facing the partner, feet wider than shoulder width, go down, with C &#8211; 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)<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to both legs behind the head postures:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-1-laying-down-push-knee-down-to-push-shoulder-up-one-at-a-time.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; leg behind the head <\/strong><\/a><strong>&nbsp;<\/strong>(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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-2-laying-down-push-knee-down-to-push-shoulder-up-lock-stretch-flex.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; laying down \/ push knee down to push shoulder up \/ lock stretch flex<\/strong><\/a> (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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-3-push-knees-down-to-push-shoulders-up-hook-the-ankles-push-the-hips-down.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 3 &#8211; push knees down to push shoulders up \/hook the ankles \/ push the hips down<\/strong><\/a> (laying on the floor,&nbsp; 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,&nbsp; lean the upper body against the legs, push the shoulders against the knees, stretch the lower spine, 30s &#8211; 1 min hold two sets)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-4-uncross-recross-the-ankles-push-the-hips-down.mp4\" target=\"_blank\" rel=\"noreferrer noopener\">Drill 4 &#8211; uncross &amp; recross the ankles \/ push the hips down<\/a> <\/strong>(laying on the floor,&nbsp; 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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-5-uncross-the-legs-lock-stretch-point.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 5 &#8211; uncross the legs \/ lock stretch point<\/strong><\/a> (laying on the floor,&nbsp; 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)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-6-triceps-dips-hips-on-the-floor.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 6 &#8211; triceps dips \/ hips on the floor<\/strong><\/a> (both legs behind the head, hands in front of you, keep your hips on the floor, dip down &amp; push up, 10 times)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-7-push-up-lock-at-the-top.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 7 &#8211; push up \/ lock at the top<\/strong><\/a>  (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)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-1-both-legs-behind-the-head-laying-on-the-back-with-hands-against-the-wall.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; both legs behind the head \/ laying on the back with hands against the wall<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Bow-legged handstand scorpion<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Common opening exercises for all bow legged postures by Kru Knot:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6137c642ee4d2608874cc0faUnit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Inward Rotation Warm Up<\/strong><\/a> (on the belly on the forearms, foot point, flex, up, turn out, bend, extend, turn in, down)<\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/08\/Leg-Breaking-Warm-Up.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Leg Breaking Warm Up<\/strong><\/a> (Legs 90 deg \/ Active Hips Twist \/ Touch the Feet)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6137c642ee4d2608874cc0f6Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Leg Breaker \/ Hook the Foot \/ Hook Both Feet<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6137c642ee4d2608874cc0f4Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Hamstrings, Thighs, Psoas Stretch<\/strong><\/a> (on the belly, forearms on the floor, bend the knees, alternate, hook the feet, push the feet down, chest up)<\/li>\n\n\n\n<li><a href=\"https:\/\/iysf.learnworlds.com\/path-player?courseid=iysf-yoga-skill-classes-inversions&amp;unit=6137c642ee4d2608874cc0f2Unit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Half Frog \/ Body to the Bent Leg \/ Heel To the Hip<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to bowlegged postures:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-1-deepen-the-fixed-firm-with-blocks.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211;&nbsp; deepen the fixed firm \/ with blocks<\/strong><\/a> (heels and hips in contact, knees in, if hips are on the floor, place blocks under the feet, sit straight, hold 30 s)<strong>&nbsp;<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/yogasport.site\/wp-content\/uploads\/2025\/07\/Drill-2-touch-the-foot-on-the-floor-then-hook-one-foot-at-a-time.mp4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; touch the foot on the floor, then hook one foot at a time<\/strong><\/a> (swan position hand on the inside, leg breaker)&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Do all the opening exercises and drills for <strong>handstand scorpion!<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Drills by Kim Tang specific to the posture:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.facebook.com\/KimTangYoga\/videos\/10204128556287228\/?d=n\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 1 &#8211; bow legged peacock into locust scorpion transition<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.facebook.com\/KimTangYoga\/videos\/10203188593188738\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drill 2 &#8211; one legged bow legged handstand scorpion<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Inversions Principles by Kru Knot: Warm Up by Kru Knot: Drill by Kim Tang for a forward fold: Shoulder&nbsp; Stability&nbsp; by Kru Knot: Core Movement by Kru Knot: Warm up for Shoulders for handstand postures by Erik Persson: Warm up or Compensation exercises for wrists after handstand postures by Erik Persson: Shoulders stretches after the &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/yogasport.site\/?page_id=19\" class=\"more-link\">Read more<span class=\"screen-reader-text\"> &#8220;Inversions&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":1649,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"inspiro_hide_title":false,"footnotes":""},"class_list":["post-19","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/pages\/19","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/yogasport.site\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=19"}],"version-history":[{"count":185,"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/pages\/19\/revisions"}],"predecessor-version":[{"id":1625,"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/pages\/19\/revisions\/1625"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yogasport.site\/index.php?rest_route=\/wp\/v2\/media\/1649"}],"wp:attachment":[{"href":"https:\/\/yogasport.site\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=19"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}