Forum / Let's Discuss! / Inversions

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On: July 15, 2013 07:09 AM
I would love some tips and cues for helping my class with inversions. And how can I modify this part of the sequence for others?
On: July 17, 2013 12:25 PM
Hi Dalores Funny you should be asking about Inversions. I just finished teaching a mat 2 training with lots of inversion choreography. There were a few people in the class who had a very hard time with Inversions and we had to be creative. The first rule of thumb is start conservatively and small. Explore the inversion in tamer positions like a low bridge. Start by creating some passive support ( build up the floor) for the bridge position. Try using a bolster or yoga block under the back of the pelvis. With the yoga block you have three different heights that you can play with. Whatever you are using make sure that it is comfortable and that your client can release onto it. Using a bolster or rolled up blanket or yoga blocks are good options for group mat classes. The clients can get in touch with their wide, stability points on the back of the head and tops of the shoulders with no weight in the neck. They also will have an easier time figuring out how to reach away with their knees and how to effectively start using the deep gluteals and hamstrings. The bolster or yoga block gives them a head start and from that place they can start to engage and lighten off of the support. The full inversions such as Jackknife , Bicycles and Scissors have little to no modifications you can do just on the mat and with small props. A number of people will have enormous trouble keeping the weight out of their neck when they come into a shoulder stand/ jackknife position. You can use a folded stiff yoga blanket ( with the smooth side facing towards the clients head) under the clients shoulders with the neck and head hanging just off the edge. When they go up into shoulder stand the edge of the blanket will help to support the cervical curve. If you have individual time with your client the Spine Corrector is a great passive support for many of the mat inversions. The Spine Corrector will help to teach the spine how to open and articulate to find these positions. Short Spine on the Reformer is another excellent exercise to practice with your individual client to get them ready for the inversions on the mat. This one is excellent because they have the floor of the reformer and the floor of the straps to reach into. The more support you can give your clients when first learning the inversions the better. This support will lessen gripping and yanking to get them into position. I hope this helps! Love, Jen
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