Inversions and arm balances

[Kimberly]

Having explored arm balances and inversions with Colleen, discuss when it is appropriate to incorporate them into a class. Are they a fit for all classes? How do you teach them if you don’t personally practice them? What are the benefits of arm balances and inversions? Do you plan to include them in your classes? Why or why not?

[Abby Rogowski]

I can see inversions and arm balances incorporated into any level class and feel that are an important aspect of sequencing. I do practice them daily in my own practice as well in all my classes and currently integrating them into my sequencing and queuing. Think they are important because they both can be challenging for most people and I always want to challeng my students to try these difficult poses.

[lisaclick48]

I think arm balances and inversions are amazing and should be included in various classes when it makes sense. I see the benefits of doing these types of poses and consider them an important piece of a yoga practice. Muscles and core strengthening even improving balance and concentration. I see the true benefits of including these types of poses. However, I don’t think I would introduce types of challenging poses for new students or students with recovering injuries. I would not teach a pose unless I’ve studied it for a period and understand the impacts of various body parts and really understand the modifications and how to get in and out of the pose in the safest way possible.
I know attending Colleen’s curvy class that some students may not ever have the balance or the ability to get into an inversion pose but I love the idea that she shared about the variations of poses that are not Instagram perfect but are indeed the pose in a different way. I have zero ego and perhaps I will be more cautious and careful about what I teach and introduce to my students but I’m ok with that and I will never teach something to anyone if I don’t feel 100% confident in my abilities and education of the pose. I never want any of my students to become injured attending one of my classes.
I look forward to including arm balances and trying to include some modified inversions into my daily practice too. My new blocks have just arrived and I’m excited to practice what Colleen represented as it’s fresh in my mind. As I become more comfortable in the teacher role, I know I will challenge myself to include these types of poses and more challenging arm balances and some inversions too. As a new teacher, I’m going to focus on teaching the basics until I’m stronger and healthier too. It’s going to take me a bit of time. Perhaps I’m a turtle in my approach but I’m embracing how I’m feeling about it.

[heatherfly]

I think inversions and arm balances are important and have their own particular uses that round out a practice. I think addressing ego like we do with inversions and experiencing the direct correlation between balance and focus found in arm balances are essential in a practice and since there are versions of most poses that are accessible to most students I’d probably try to be thoughtful and really gentle with introducing them in the beginning. Find a way to create a zero entry by, as Colleen displayed, breaking the posture down gradually so they are worked toward. At some point in that progression I’d leave space for people who already have advanced versions of the poses in their practice to express them. As I’ve heard said, “if balancing on your arms in crow is in your practice feel free to find it now” And then I’d perhaps support those who find that arm balance with verbal assists. I think I’ve often found my way into these more advanced expressions of poses by watching and listening to others rather than being guided into it by direct instruction.

I really like teachers who own their limitations in class. Such as sharing that they don’t do a particular pose but they’d be happy to help others get into it. And they’re able to! For this reason I will be sure i practice cuing poses I’m not good at or simply can’t do. Because sometimes just simple, clear, step by step instruction makes something, seemingly way out there, attainable. I’ve had that experience getting into really obscure poses in Caroline’s class several times. And with those experiences there is such a fun sense of accomplishment.

[melross1]

Having explored arm balances and inversions with Colleen, discuss when it is appropriate to incorporate them into a class. What is the class type? inversions and arm balances are not a fit for all classes. We need to start with the class type. A gentle flow class is not a good place for an arm balance nor is a beginner class. I would only offer them to a class that I know most or all of the students. I would say something like “if it’s in your practice” take the inversion. I personally do many arm balances and inversions but I still don’t think I would be comfortable teaching them. Maybe in the future, I’m afraid of someone getting hurt on my watch. If you don’t practice them and want to teach them, because you have a class that is very interested, be strong on you cueing, and ready to do hands on assists. Remind the students that there are props including the walls, know the pose well as far as how to walk someone into it.
Inversions are good for people who do not suffer from high blood pressure or migraines. They help the blood flow to the head and give energy. Why not take a 3:00 break and stand on your head?

[Abby Rogowski]

Inversions and arm balanances are such an important part of all my class planning,sequencing,karma classes & daily personal practice.

Arm balances help with:
1. tone & lift the body
2. Strengthen the body to protect shoulders
3. Balance mind, body & soul
4. Boost Prana flow
5. Encourage positive self esteem, self worth & confidence

Inversions:
a. Gives heart a break
b. Energizes & builds self confidence
c. Improves balance
d. Builds core strength
e. Forces me to focus
f. Releases ego and helps to promote non-attachment
g. Provides a new perspective

I enjoy both arm balances and inversions and like to challenge myself to learn one new one every two months.

[Beth]

I think arm balances are important for most classes, except perhaps a restorative class. I know they build strength in the body which is why in my classes I would like to teach these poses. On the other hand, it is necessary to include in every class. I am starting to think the only things that should be included in every class is a centering, breath work, movement and savasana. Outside of those components I am not sure any exact pose or series of poses is required for any class, I think there are so many options.

As for inversions, I believe in the immune support and mental well-being that stems from these poses. To force the blood to flow in another directon, to keep the heart above the head, is good for the body. I think in my classes, I would like to include at least one basic inversion, even if it is only forward fold. I think full inversions can be adapted to fit many people so that all are able to receive the benefits of inversion. I really appreciated Colleen’s skill but also her willingness to adapt and show how to get into the poses to get the same benefits. She also emphasized that these are particularly dangerous but “instagram” poses and many people associate yoga with shoulder stand or head stand. I am not sure I feel comfortable teaching poses I do not use in my regular practice, however I see her point about being able to cue correctly, even if it isn’t a pose I do at home.

I think arm balances and inversions are the types of poses which people can push themselves and this could be a teachable moment to offer a different perspective for students about their own practice. I think learning what feels good in your body and helping your students become comfortable is a huge lesson. If we, as instructors, aren’t able to get into a shoulder stand but can cue it and are comfortable helping our students achieve this pose, it doesn’t have to be something we get into ourselves. I am not against teaching any pose, but I am most available physically and mentally with those poses which I practice regularly.

[EmilyD]

As I discuss inversions, I am thinking of the challenging ones in our book like crow, side crow, shoulder stand, headstand, etc. I know forward fold and supported bridge and such are inversions, but they are quite gentle and i would say that most students don’t think about them being an inversion.

Whether or not to include inversions (the full versions) in a class starts with the description. Maybe a level two class, but most likely a level three. Beginning, level one, pre-natal, and restorative, in my opinion, should not include inversions. The second consideration is the studio. I know I usually practice at BOY and can count on one hand the number of times I’ve been cued into an inversion in class. I’ve been going to Kasa for a few weeks now, and there are at least two teachers that cue them regularly.

As a teacher, it is so important to really get a feel for your students and their abilities before trying to cue an inversion in class. It really takes a lot of strength and confidence. Personally, I would find it very difficult to cue an inversion that I couldn’t practice at home first. For example, I can’t hold crow for more than a second or two, but I know how to get into it and could practice cuing it based on how it feels. I’m not close to a headstand. I won’t be cuing that in class any time soon.

I am trying to find my balance of yoga and other work outs. I pulled my free weights out the other day and want to try to find time to get back to them. Between that, trying new studios, and continuing practice, I hope to build the strength I need to get into more inversions.

If I do teach them, I am going to be going back to my notes from our class with Colleen. She gave us many “modified” versions of inversions that are just as effective and are good stepping stones for the full version. For example, supported legs up the wall as a way to work into shoulder stand. Or crow laying down. Or gate into modified half moon. All are great starter poses and give a teacher some knowledge into what their students can do.

[betshellhaas]

I believe arm balances and inversions are asanas that students work up to. Typically, these poses are not included in a beginner class. However, there are asanas that build up to arm balances and inversions. These poses would be great as an introduction to those types of poses and allows students to gain strength and comfortability without actually doing them fully. If you are planning a class that includes arm balances and inversions but do not actually practice them yourself, I think it comes down to being very comfortable with talking students through those poses. Even if you do not practice you have to get a sense of how someone would come into them. I would then assist my students, not even putting a hand on them but standing by so they feel comfortable knowing I’m there to help. The benefits of arm balances and inversions is to build upper body strength, balance, core strength, confidence and increase focus. Eventually, I plan to incorporate arm balances and inversions into my classes but only when the students are ready. I think it is something people need to work up to so when they try they are pleasantly surprised with their abilities. I plan to incorporate these because I very much enjoy them. They are fun poses to do while also boosting your confidence and self-esteem.

[msinghal]

While arm balances and inversions are useful poses in their own space, they are certainly not fit for all levels of classes or students. They deliver benefits like increased balance, bolstered focus, improved strength in the relevant areas, and enhanced circulation. However, there are contradictions to keep in mind while practicing or teaching them. Someone with weakness or injuries in the neck, shoulder, and wrist areas should attempt these with caution.

Knowing my limitations in these parts of my body, I am too apprehensive about even trying the full versions of these poses. I will have to rely upon inversions in the form of forward bends and bridge. I am able to do limited arm balances like side plank, but no full version of crow for me.

These poses fit best in a level 3 class. Even though I think the full versions of arm balances and inversions can be cued by teachers who do not practice them themselves, I am not comfortable teaching anything that I myself cannot practice. Therefore, I will be excluding them from any of my classes.

[dooley]

When it comes to arm balances and inversions, not all poses are fit for classes, especially beginner classes. They can be incorporated into level 2 or 3 classes, as long as the students are comfortable with the pose and the teacher as well. The one thing I learned from Colleen is that if you are not comfortable with doing the pose yourself or in your own practice don’t teach it to your students. I agree with this. You don’t want to go into class and teach a pose you are uncomfortable with.

The are many benefits for these poses. Some poses help the body by lengthen and strengthen the core, legs, upper torso/arms, and improve balance. Other poses may help with opening the chest, help with stretching the lungs, throat, and shoulders. There are benefits for the mind such as calming the mind, staying focused, and expressing freedom.

There are some poses that I incorporate into my daily practice that I would feel comfortable teaching in a class, such as Wild Thing, Side Plank, Shoulder Stand, and Head Stand. I would teach these poses because I have practice them enough that I would feel comfortable enough to teach them in a class. I would be able to give the verbal cues needed to help them into the pose. The poses I wouldn’t teach would be Crow Pose, and Side Crow Pose. I have not attempted to do these poses in my own practice, so I don’t want to try to give the verbal cues they would need to help them into the pose and I wouldn’t be able to demonstrate the pose as well. Maybe one day I will be able to do that.

[regmarlew63]

Arm balances and inversions pose a lot of challenges, in many different forms. There’s a mental component (am I gonna face plant, fall, get hurt?) and there is a physical component (I’ve never had a strong upper body, so I bet i can never do arm balances). I feel the best approach is one that will address both of these components. In a perfect world, it would be great to have a class that will be together for a consecutive weekly session. This would allow for a gradual introduction and approach to arm balances and inversions. Giving a building block approach and having students practice at home in between classes what we learned from class to class. Although strength is an important quality that helps to execute the poses, it should be known to student that a prop, such as a block, a sofa/chair, can give that all important support and security when the physical body won’t do a pose on its own. Also, that prop, can give us that mental edge needed to just “try” and trust our body might be able to do slightly more than we think it can do. I feel it would be wise and safe to have a smaller group to try instructing arm balances/inversions, so closer one on one attention can be paid. Inversions have such a great detoxifying benefit to them. And it would be important to introduce and incorporate them into a class. Most would be surprised that a pose as simple as legs up a wall is an inversion pose. And I feel it would boost the confidence of student, making them realize they can do these poses. I do plan on including both arm balances and inversion asanas to some degree. Not only will they give the physical and mental benefits to the class, but it too will keep the student’s practice interesting and more dynamic.
Regina Lewis

[sally200]

Inversions and arm balances other than foward fold, bridge, staff pose at wall, are ones that I do not ha e e experience with YET.
My plan is to continue along the begin way and learn how to do the poses safely, and or cues the poses. I am feeling that is a few months away as I build stamina and strength.

I understand the benefits, when I take my makeup class will learn more. I am alittle afraid, so moving past that is first and continued practice as I grow my confidence will follow.

[CindyHurst]

Arm balances can certainly be challenge poses in a level-2 and above class, however there are also modifications for arm balances that many students can do early in their practice and may ultimately lead to the full expression of the pose.

I love inversions and they will be a very important part of the classes I plan to teach. There are so many inversions that are very accessible to most students. I think it’s important to teach that inversions are not just head- and hand-stands. Raising the hips above the heart in a Bridge pose or simply having “Legs up the Wall” are wonderful inversions.

From an Ayurvedic perspective, my main reason for including inversions is the health benefits – increased lymphatic flow results in increased immunity by helping to remove wastes and toxins.

[LAD92761]

Before Colleen’s class, I would jump to the conclusion that Arm Bslances and Inversions were only advanced yogi stuff, not for me, not my thing. But, further study told me I was far from understanding this topic. In fact, almost every class I have taken has had some type of inversion or arm bslance. And that I find exciting because I now realize I do inversions and arm bslances! It may not be headstand yet but that doesn’t mean that someday it may be! We know that Yoga is a way of life, a journey, and through that journey we experience so many different poses so many ways to practice. And every time we come to our mat, our practice is different. With that said, my aim as a teacher is point out arm balances and inversions along the way, explaining the benefits and pumping up self confidence no matter the pose that they are in. As far as will I teach them, at this point I will shy away from crow, headstand, etc., basically the poses I have not been around as much. I find I’m more comfortable teaching what I do on a regular basis. I have so much appreciation for those that do teach these advanced poses. I find it to be an art.

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