Inversion Journey

Inversion Journey

adho mukha vrksasana

INVERSION JOURNEY

In the previous blog, Inversion Success: Alignment, Drills & Preparation,  I talked about how Matt provides the education and keys to building a solid foundation to execute handstands.  What we must understand is that our inversion journey continues.  Building upon the foundation and continuing to practice and refine never ends.  We are either working to maintain and/or build the musculature, strength, balance, and flexibility to fulfill what’s required of a straight handstand.  If we’re ready to put in the work and build upon what we’ve already established as a good base, then the drills and skills Matt demonstrates today will only take our inversion journey further and amplify our experience and ability.

chromatic yoga 15 hour immersion

HANDSTAND AND ARM BALANCES

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • Each Yoga class includes handstand drills and 1 arm balance breakdown
  • Each class includes warm ups, sun salutations, standing postures and preparatory postures for the selected arm balance of the day
  • Improve your body awareness and advance your practice
  • Technique, biomechanics, and alignment at the forefront
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Improve strength, balance, flexibility, and proprioception
  • Appropriate variations and modifications for all levels

DOWNWARD DOG PUSH UPS

Downward Dog Push Ups check off so many things on the list of what’s required for handstand development.  In our inversion journey, it’s going to help to build upper body strength, more specifically in the shoulders, triceps, and forearms.

Matt demonstrates 2 variations in today’s video.  In the first, we are in a more “traditional” Downward Dog position (both feet on the ground) and in the second, we are in a Three Legged Dog position which increases the weight of the movement.

The unique thing about both variations is that it’s what we do through the wrists and the hands that intensifies this drill. When returning to a lengthened position from bent elbows, we lift the heel of the hands, then the head of the metacarpals, finally coming up to the fingertips.  At the top of the movement elbows are straight and shoulders are up towards the ears.

WATCH THE VIDEO

INVERSION JOURNEY: MASTERING ELEVATED HANDSTAND DRILLS

HOLLOW BODY HOPS

Hollow Body Hops are a great building block that can be implemented as an extension from Matt’s Handstand Prep position #1.  What we improve upon here is our ability to shift our weight more into the hands and away from our feet and hips.  In fact, we pop off of the feet and start to create a longer hold of balanced weight into the hands.

Here, we place our hands more forward than we would in Handstand Prep #1.  Instead of just lifting the heels we do a slight hop off of the feet to propel ourselves more forward in order to bring the feet closer between the hands once again.

In the video Matt demonstrates how to go both forward and backwards in these hops.

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TUCK SWITCH & KICK SWITCH

Tuck Switch

Here we build upon Handstand Prep position #3.  Again, it’s more dynamic.  We are tucking one knee into the chest.  We continue to practice the shift of the weight into the hands while alternating the tuck into the chest of each leg.  Within this drill too, we can take a step back from the more active tuck switch by creating a smaller, slower switch of the feet.  Alternatively, just like the Hollow Body Hops, we can practice a longer hold.

Kick Switch

In Handstand Prep position #2, Matt teaches us how to set up an “L” shape in Handstand.  Just like the tuck switches, we are jumping off of one leg and landing with the other.  Instead of the tuck, both legs are extended in a lengthened position.

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    MASTERING GOING FORWARD

    Mastering going forward is not only a neurological pattern we must etch into our bodies to create the physical shift of moving the weight out of our feet and into our hands in order to get upside down, but it’s also a mindset that can test us.

    One of the best ways to refine our ability to master going forward into the hands is to utilize blocks.  In the video, Matt demonstrates the kick switches with blocks at his forearms.  Immediately we see how this positively impacts the alignment of the forearms, but also the domino effect of how it helps us to more effortlessly lift off of the feet.

    As we move along in our inversion journey we must also master the mindset to go forward due to the frustration we can experience when we “hit a wall” (pun intended).  There is always an access point and a skill we can build to move onto the next step.

    If you want to access the plethora of knowledge, drills, and techniques Matt shares in his classes, it’s not too late to register for his current 10 class online immersion: Handstand and Arm Balances.

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    Video Extracted From: 10 Day Handstand Program

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    • Release aches and pains
    • Learn how to avoid common injuries
    • Caters to all levels with modifications and props
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    Continue Learning

    Redefine Chaturanga

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    read more
    Tight Hips

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    read more
    Retraction Of The Scapula

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    Conquering Compass Pose

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    read more

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    Inversion Success

    Inversion Success

    handstand

    INVERSION SUCCESS

    We all have different definitions of success.  Success in our yoga practice could look anything like effortlessly engaging in inversions, being able to participate in breathwork techniques, and/or simply showing up for a class.  We’re all engaging in the practice for our own reasons and in our own ways at any given stage of our lives.

    If we are at a point where we are exploring inversions in our asana practice, there are many different ways we can perceive to have achieved inversion success.  What we actually acquire is knowledge, confidence, self awareness, and a solid physical foundation for the postures themselves, not to mention a stronger physical capacity for other activities off of the mat.  

    An important aspect of inversion success is knowing exactly how to prepare.  In today’s video, Matt guides us through techniques and drills for a successful foundation in handstand. 

    chromatic yoga 15 hour immersion

    HANDSTAND AND ARM BALANCES

    REGISTRATION NOW OPEN

    • 10 Chromatic Yoga practices with founder Matt Giordano
    • Full length 75 minute classes
    • Each Yoga class includes handstand drills and 1 arm balance breakdown
    • Each class includes warm ups, sun salutations, standing postures and preparatory postures for the selected arm balance of the day
    • Improve your body awareness and advance your practice
    • Technique, biomechanics, and alignment at the forefront
    • 12 Continuing Education hours with Yoga Alliance
    • 12 Accredited Hours with the Chromatic School of Yoga
    • Step-by-Step instruction for increased accessibility
    • Improve strength, balance, flexibility, and proprioception
    • Appropriate variations and modifications for all levels

    TAKE THE FIRST STEP

    If we have a goal in mind, it’s no secret that we’ll never get there if we don’t take the first step.  For handstands, Matt teaches us how to get the proper vertical alignment of our forearms by using blocks as a guide. In his demonstration, he teaches us that we must get the weight out of our feet.  Shifting forward towards the hands will straighten the line of the forearms.

    Now, it doesn’t stop there.  There are some specific actions we need to take if we are truly setting up inversion success.  After shifting our weight forward, we must grip our fingers into the ground, while the blocks stay in place as a guide.  Next, we lift our shoulders up towards the ears.  Finally, looking at the thighs or belly button while here, trains the body to access a more flexed position in the spine.  This is known as Handstand Preparation I.

    WATCH THE VIDEO

    INVERSION SUCCESS: ALIGNMENT, DRILLS & PREPARATION

    SECOND STEP IN PREP

    The next step in preparation for inversion success is a “Supported Warrior III drill”.  This particular drill adds the element of momentum.  Here, we get an opportunity to build on the previous foundation.  Since we are actively shifting our weight back & forth in this drill, we nurture the response in the body to be more automated in our implementation of the necessary actions. The pattern of gripping the fingers into the ground, aligning the forearms, straightening the elbows, and lifting the shoulders up to the ears each time we shift our weight forward  becomes more deeply ingrained.

    This drill not only sharpens coordination but also fosters a sense of trust in our ability to catch and hold our weight as we prepare for inversion. Once this foundation feels solid, we can go even further.  

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    TUCK IN

    Next, Matt takes us through a seated drill designed to deepen our ability to create spinal flexion—an essential component in building the strength and awareness needed for handstand preparation and inversion success overall.

    Matt explains that it’s the flexed position in this drill that teaches us how to do a straight handstand.  In the drill, we start off by tucking the knees in, flexing the spine for counter balance and sending one leg straight out at a time.  He then builds upon that by changing the direction of where we send the legs.  In the next stage, we kick one foot up to the sky at a time.

    This progression not only strengthens the core and reinforces spinal awareness but also mimics the mechanics required to enter a controlled handstand. Once we’ve honed these movements, we’re ready to combine elements from Handstand Preparation 1 with the tucked positions from the drill. 

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      GET LIGHT

      In the final demonstration for handstand preparation, we combine the elements and actions of each drill.  Here, we begin to tease the idea of almost lifting the legs up.  It’s not that the legs actually do lift off, but the idea is to get the leg that’s closest to the ground gets extremely light.

      Once we’ve gone through the techniques and actions that are available to us in this process, we come to understand what our definition of inversion success truly is.  

      To build upon these skills and become more masterful in your approach, register for Matt’s next online immersion Handstand & Arm Balances.

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      Article by Trish Curling

      Video Extracted From: Revelation Immersion

      lotus pose online yoga classes

      ONLINE ANATOMY COURSE

      • Accessible, exciting, and easy to learn
      • Anatomy and biomechanics for yoga
      • Appropriate for both teachers and students
      • Learn joint alignment vs pose alignment
      • Demystify yoga poses and transitions
      • Release aches and pains
      • Learn how to avoid common injuries
      • Caters to all levels with modifications and props
      • 20 hours Continued Education Credits with Yoga Alliance
      • 20 hours toward Chromatic Yoga Certification and 300 Hour
      • Lifetime access

      Continue Learning

      Redefine Chaturanga

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      read more
      Tight Hips

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      read more
      Retraction Of The Scapula

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      read more

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      Tuck Jumps

      Tuck Jumps

      Handstand

      TUCK JUMPS

      Tuck jumps can be a confidence booster when it comes to preparing for handstands. They’re not the first step in the course of preparation, but they’re definitely a way of identifying where strength and proprioception require attention.  

      By performing tuck jumps, we build strength and bring awareness to how we use our glutes, hamstrings, hip flexors, and shoulders, which are essential for supporting our body weight when we’re inverted. More than this, in order to find the best alignment to support ourselves while inverted, we learn the articulations of the body in places like the pelvis, rib cage, and shoulders.

      In today’s video, Matt demonstrates drills that move us towards finding confidence in our handstand development. Ultimately, we develop increased strength and balance.

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      HANDSTAND PREPARATION POSITIONS

      Handstand Preparation I

      With the support of a chair, hip flexor activation is one thing this stage of preparation for tuck jumps and handstands works on. We do this by focusing on pressing both feet down into the chair. This action is also essential because it’s always part of the setup for the drills that follow.

      Handstand Preparation II

      This time, we bring one leg straight up in the air while still pressing the other leg towards the ground or into the chair. Rolling forward with the torso and pressing the top leg back helps us use strength in the glutes and hamstrings.

      Handstand Preparation III

      Here, we alternate the legs by going from a tuck position to a lengthened position.

      WATCH THE VIDEO

      TUCK JUMPS: FLOAT UP TO HANDSTAND

      STATIC PELVIC ALIGNMENT

      In this stage of preparation for tuck jumps, we pass through Handstand Preparations I & II. Setting up the pelvis is crucial for achieving the alignment necessary for successful jumps. Matt demonsrates a posterior pelvic tilt, which helps stabilize the lower back and engage the core effectively. He is careful to squeeze his knees together, creating unified strength in the lower body. This alignment not only enhances balance but also facilitates a smoother transition into the jump when we’re ready to explore. Additionally, Matt actively stretches his shoulders up to his ears, being careful to keep the arms active and straight. This engagement ensures that his arms are strong and ready to support the weight of the body during the handstand. By focusing on these key elements, he sets a solid foundation for mastering the tuck jump and progressing towards the handstand.

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      JUMP & LAND

      Even when we begin to explore tuck jumps, there are still stages that help us to ease into the exploration. 

      We start in an “L-Hop” and then take both feet to a wall behind us, with the knees bent. Staying in that position while working towards stacking the ribcage, hips, and shoulders serves to create the foundation for us to explore the jump.

      At this next stage, Matt continues to use a block behind the wrists and forearms in order to maintain the proper position. He reminds us then when we implement the jump, it’s common for us to lean back when we need to be leaning forward.

      If you’ve practiced handstands with Matt before, then you’ll know that the “lean, grip, push” elements are always the basis for handstands; therefore, they also apply to tuck jumps.

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      PREPARE THE FLOAT

      As we go through the preparations, we learn that without the static holds and the practice of control, we would never find the “float” or “hang time” in our tuck jumps and ultimately our handstand.

      The stronger and more stable we are, the lighter we will feel. Yes, a tremendous amount of effort is required to build the necessary strength, but the reward is ease when our bodies are prepared. Preparation is the path to execution.

      Matt’s Italy Retreat in April 2025 is now open for registration, and spaces are limited. Secure your spot for the ultimate guidance and support of your practice.

      The 200 Hr. Teacher Training: Click Here to See the Next Start Date

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      Article by Trish Curling

      Video Extracted From: Mobility Immersion

      lotus pose online yoga classes

      ONLINE ANATOMY COURSE

      • Accessible, exciting, and easy to learn
      • Anatomy and biomechanics for yoga
      • Appropriate for both teachers and students
      • Learn joint alignment vs pose alignment
      • Demystify yoga poses and transitions
      • Release aches and pains
      • Learn how to avoid common injuries
      • Caters to all levels with modifications and props
      • 20 hours Continued Education Credits with Yoga Alliance
      • 20 hours toward Chromatic Yoga Certification and 300 Hour
      • Lifetime access

      Continue Learning

      Redefine Chaturanga

      Redefine Chaturanga

      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

      read more
      Tight Hips

      Tight Hips

      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

      read more
      Retraction Of The Scapula

      Retraction Of The Scapula

      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

      read more
      Conquering Compass Pose

      Conquering Compass Pose

      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

      read more
      Leg Over Head Pose

      Leg Over Head Pose

      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

      read more
      Spanda In Backbends

      Spanda In Backbends

      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

      read more

      THE FREE TECHNIQUE PACK

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      • the Technique Pack: 15 yoga pose breakdowns
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      Wall Drills To Progress In Handstand

      Wall Drills to Progress in Handstand

      Adho Mukha Vrksasana

      WALL DRILLS TO PROGRESS IN HANDSTAND

      Wall drills for Handstand are an excellent way to master the mechanics required to go upside down with confidence. Using the wall as a support to refine alignment, rather than as a crutch to neglect technique, is vital to the development of the pose.

      In this case, using a wall as a prop may appear to be counterintuitive, but it actually helps us set up a firm foundation for the hands, shoulders, rib cage, and hips. These are the important pieces of the puzzle that will ultimately take us away from the wall and help us to stand tall (on our hands of course).  

      It’s true that we learn how to isolate the actions for each body part, but it’s the layering on of each action that locks each piece into place in order for our handstand to become a firm unit.

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      PRIORITIZE THE RIB CAGE

      Matt teaches us that the area we need to prioritize when it comes to balancing in Handstand is the rib cage. More than just stacking the hips over the shoulders, getting the rib cage vertical first is actually more important because it provides the control required.

      One of the wall drills Matt demonstrates to assist with this technique is the Pike Switch with a chair and a number of yoga blocks.

      The first step is to push through the shoulders for increased scapular mobility, which will also allow the rib cage to move more freely during the exploration. 

      Setting up the lower leg as high as possible (at approximately a 90-degree angle) will assist in alternating the legs with more ease. It’s also important to tap into the sensation of the placement of the ribs between each “switch” of the legs.

      WATCH THE VIDEO

      WALL DRILLS TO PROGRESS IN HANDSTAND: IMPLEMENT MASTERFUL INVERSION TECHNIQUES

      GO FOR THE FLOAT

      Just like we layer on each technique within the body, we also layer on more challenges in the wall drills we explore.

      Now that we’ve worked on the alignment of the rib cage to create a straight line from the wrists to the shoulders to the hips, we can progress by aiming to find some “float” time in an L-Handstand. Here we take the top foot closer to the wall, but we still work to avoid the common “banana back.” If this is brand new to your practice, you may not be able to avoid tapping the wall with your top foot in the attempt to stay balanced. However, still aim to keep the rib cage vertical, even though the top leg may be on a slight diagonal towards the wall.

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      • Get certified and highly qualified to teach yoga
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      TAKE YOUR FEET TO THE WALL

      Matt teaches this drill to help us get a vertical line from the forearms to the rib cage to the knees. The knees are significant here because they are bent, and the feet are actually on the wall. Bending the knees allows us to achieve a vertical line. At this stage, if the legs were straight, we might be more inclined to create more spinal extension.

      If we still feel challenged, it may be due to lack of strength in the glutes and core muscles. In the video, Matt lies down in a supine position and then lifts up into a variation of Bridge to help us develop the sensational awareness of glute and core activation simultaneously while taking the arms up overhead. This helps simulate how we would feel in the former wall drill.

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      • Expand your teaching skills
      • Masterful sequencing and verbal delivery
      • Learn meditation and breathwork techniques
      • Transformative tools: theming, dharma talks, satsang

      HOP INTO HANDSTAND

      Here, we progress into L-Hops by placing one foot on a block that sits directly on the floor. We’re now hopping into balance, with the wall behind us for increased safety. This wall drill can be compared to Kick Switches, the difference being that we keep the same shape and repeat with the same leg for a few rounds, instead of alternating legs. This is a drill to explore once we have found some success with “the float” and of course the stacking of the rib cage. However, there is still room to go further.  

      If you’re interested in advancing your practice and/or becoming certified to teach impactful drills like these, then you’ll want to secure your spot in Matt’s upcoming Chromatic Global Training.  

      The 200 Hr. Teacher Training: Click Here to See the Next Start Date

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      Article by Trish Curling

      Video Extracted From: The Handstand Program 

      lotus pose online yoga classes

      ONLINE ANATOMY COURSE

      • Accessible, exciting, and easy to learn
      • Anatomy and biomechanics for yoga
      • Appropriate for both teachers and students
      • Learn joint alignment vs pose alignment
      • Demystify yoga poses and transitions
      • Release aches and pains
      • Learn how to avoid common injuries
      • Caters to all levels with modifications and props
      • 20 hours Continued Education Credits with Yoga Alliance
      • 20 hours toward Chromatic Yoga Certification and 300 Hour
      • Lifetime access

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      Redefine Chaturanga

      Redefine Chaturanga

      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

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      Tight Hips

      Tight Hips

      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

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      Retraction Of The Scapula

      Retraction Of The Scapula

      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

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      Conquering Compass Pose

      Conquering Compass Pose

      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

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      Leg Over Head Pose

      Leg Over Head Pose

      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

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      Spanda In Backbends

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      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

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      Double Stag Handstand

      Double Stag Handstand

      balance

      DOUBLE STAG HANDSTAND

      Cultivating confidence is a non-negotiable when it comes to implementing a handstand practice. If handstands seem insurmountable even to consider, don’t fret; there might be an easier option. Easier? Really? Yes! 

      Ok, from appearances alone, this option may still appear inconceivable, but the “easier option” of Double Stag Handstand may be that variation of an inversion that offers us the fortitude to continue on the journey towards Straight-Back Handstand.

      Of course, we are all individuals, so the opposite may be true for any one of us. If we’re in a position where neither Double Stag Handstand nor Straight-Back are a part of our practice, today’s video will outline some reasons why exploring this option first may be our ticket to success in ultimately conquering both variations over time.  

      In addition, understanding that Double Stag Handstand incorporates more of a backbend position than Straight-Back will keep us on the right track.

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      • Safe, systematic, and effective
      • 10-day training plan with guided daily tutorials
      • 2 livestream workshops: Replays are automatically included if you cannot attend live
      • Learn the most anatomically aligned and efficient handstand
      • Acrobatic training skills made easy and accessible for regular people
      • All levels appropriate
      • Build YOUR handstand, honoring your body and its unique strengths and challenges
      • No experience required
      • Variations for all levels, from 0 experience to professional hand balancers
      • BONUS: Zoom meeting (available to waitlist members only for the first 24 hours of registration opening): On Day 3, we will meet on Zoom for group coaching and personalized feedback!
      • SPACE IS LIMITED FOR THIS TRAINING TO PROVIDE THE BEST SUPPORT POSSIBLE

      SHOULDER PREPARATION

      One of the most valuable lessons we learn along the track of preparing for an ambitious posture like Double Stag Handstand is how to dial back and prepare appropriately. 

       Here are 2 ways to prepare the shoulders:

      Child’s Pose

      Matt’s demonstration in the video outlines the importance of lifting the armpits up to make sure that the head of the humerus isn’t pinching into the acromion process, a bony projection on the shoulder blade. This will help to reduce the possibility of shoulder impingement.

      Anahatasana Against a Wall

      We can progress this patterning in our bodies by practicing the lift of the armpits at a wall in Anahatasana. In both Child’s Pose and Anahatasana, it can be common to drop into the posture by allowing the chest to fall through without lifting the armpits and activating the muscles of the shoulders, but it’s imperative that we strengthen the shoulder muscles before attempting to go upside down. 

      WATCH THE VIDEO

      DOUBLE STAG HANDSTAND: IS IT EASIER THAN A STRAIGHT-BACK HANDSTAND?

      GROUNDWORK FOR THE LEGS AND SPINE

      The chest moving ahead of the arms is important for the backbend quality Double Stag Handstand requires, but we also need to create the increased flexibility for deeper extension in the hips and spine.

      Here are 2 variations of Low Lunge: 

      Low Lunge With a Side Bend 

      When practicing with Matt, we become very familiar with drawing the feet towards one another in postures like Low Lunge. This action creates a facilitated stretch. The strengthening aspect of this technique results in increased flexibility. The additional side bend and backbend encourage the lengthening required for the spine, even though the amount of backbend in Double Stag Handstand is not as extensive as in some other heart openers.

      Anjaneyasana Preparation With Cactus Arms

      Here, we develop the use of the transversus abdominis while training the backbend. In the video, you’ll see how Matt teaches us how to avoid compression in the spine.

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      3 POSTURES TO FURTHER THE FOUNDATION

      Double Stag Legs in Shoulderstand

      This is a nice way to practice the positioning of the legs for the counterbalance in Double Stag Handstand. This counterbalance is arguably why it may be easier to access the ability to balance in a handstand.  

      Double Stag Headstand

      Here’s where we start to put a few of the foundations to the test. In the video, Matt emphasizes that keeping the leg that is on the same side as the front body a little lower will help to maintain a more optimal pelvic position. The strengthening of hip flexion and extension is valuable in this negotiation of balance.

      Double Stag Forearm Stand

      There’s a short demonstration in the video of this variation. This option is potentially more challenging due to the “tightness” required in the shoulders and the increased requirement of activation in the body for balance.  

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      300 HOUR ONLINE TEACHER TRAINING

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      Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

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      • Transformative tools: theming, dharma talks, satsang

      STRAIGHT-BACK VERSUS STAG HANDSTAND

      Last week’s blog delves into the position of the pelvis for Straight-Back Handstand (posterior tilt). Due to the backbend quality of Double Stag Handstand, the opposite is true (anterior tilt of the pelvis). The positioning of the legs in Double Stag offers a broader body shape for counter balance and therefore more room for play and negotiation. Attempting to stay completely vertical in Straight-Back leaves us more vulnerable to favouring a lean to one side and potentially losing balance more easily. No matter what, it still comes down to our own individual experience.

      Preparation for Double Stag may not be glamorous, but that’s not what it’s about. What’s truly glamorous are the benefits of a deeper understanding of our bodies and the strength and longevity we foster.

      You can still register to embark on a journey of a deeper understanding of your body and its potential in Matt’s 10-Day Handstand Program.

      The 200 Hr. Teacher Training: Click Here to See the Next Start Date

      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

      Article by Trish Curling

      Videos Extracted From: Inversion Immersion

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      ONLINE ANATOMY COURSE

      • Accessible, exciting, and easy to learn
      • Anatomy and biomechanics for yoga
      • Appropriate for both teachers and students
      • Learn joint alignment vs pose alignment
      • Demystify yoga poses and transitions
      • Release aches and pains
      • Learn how to avoid common injuries
      • Caters to all levels with modifications and props
      • 20 hours Continued Education Credits with Yoga Alliance
      • 20 hours toward Chromatic Yoga Certification and 300 Hour
      • Lifetime access

      Continue Learning

      Redefine Chaturanga

      Redefine Chaturanga

      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

      read more
      Tight Hips

      Tight Hips

      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

      read more
      Retraction Of The Scapula

      Retraction Of The Scapula

      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

      read more
      Conquering Compass Pose

      Conquering Compass Pose

      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

      read more
      Leg Over Head Pose

      Leg Over Head Pose

      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

      read more
      Spanda In Backbends

      Spanda In Backbends

      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

      read more

      THE FREE TECHNIQUE PACK

      When You Subscribe, You Will Get Instant Access to

      • the Technique Pack: 15 yoga pose breakdowns
      • exclusive online course discounts
      • exclusive blogs and videos
      • This field is for validation purposes and should be left unchanged.

      BLACK FRIDAY: 30% OFF ALL ONLINE IMMERSIONS & WORKSHOPS !
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      BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all
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      BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all

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