I Love Anatomy – SRL
ILA – Lesson 5: Inversions – SRL
Inversions Create Lightness
(For more, read Anatomy and Asana pages 81-86)
Inversions take us into an arena that is separate from backbends, forward bends and twists. They shake us up by shifting perspective, posture and muscular coordination. By doing so, they create lightness.
As humans, we maintain an upright position for most of our day, ether standing, sitting or walking with a mostly forward-facing perspective, feet on the ground. The lower limbs hold the body's weight, and the eyes take in the world that rests in front and to the periphery - this includes the world that exists when looking up, down or to the side.
Being upside down shifts that. In an inverted position, the arms and hands work like the legs and feet. Their role changes from one of gesture to one of weight-bearing. The shoulder girdle functions as the pelvic girdle, transferring the weight of the body through the arms and hands. The head becomes limited in its range of motion, so rather than following visual distractions, the line of sight becomes gently focused. This shift in function can create incredible upper body strength. However if the connection between the shoulder girdle and the spine is dysfunctional, it can lead to compression of the cervical vertebrae and repetitive strain issues in the elbows and wrists.
Hand Balances are a necessary step toward inversions.
Hand balances are a great first step toward building both the function and endurance needed to bring us upside down without pain, agony or aggravation.
For Part 1 of this program, we are looking at Adho Mukha Svanasana as a basic or foundational inversion, with Plank and Bakasana, Chaturanga Dandasana and Bakasana as common hand balances.
In Part 2, we will dig into Sirsasana and Sarvangasana.
Adho Mukha Svanasana
Adho Mukha Svanasana asks for good mobility and stability of the shoulder and pelvic girdles. Banish the strain from wrists & elbows!
Anatomy: Adho Mukha Svanasana requires very functional movement at the shoulder girdle and supple and easy movement in the pelvic girdle. It is one of those asanas that can create a bunch of problems for beginners because often the beginner’s body isn’t ready for it.
Exploration: This exploration looks at Adho Mukha Svanasana purely from the perspective of shoulders and hips. Focus here and the spine will find its place easily in this movement.
Plank
Plank can be challenging, and if practiced well can bring a whole bundle of joy when heels press back and serratus is truly evoked!
Anatomy: With Plank we begin our exploration of the serratus anterior and its role in stabilizing the shoulder girdle. It attaches to the scapulae and works with the rhomboids and middle trapezius, upper and lower trapezius (and a few other scapular muscles) to help support the scapulae.
I am focusing on the serratus anterior because in most people this muscle is weak or tight, and as a result they over focus on the middle trapezius and rhomboids or they fall into the wrists.
So follow along in the video and let’s get to work on the serratus anterior.
Exploration: In this exploration I’d like you to purposefully not overuse your core. For a few repetitions, just focus on your shoulder girdle. See if you can feel a connection between your core and your serratus anterior.
Chaturanaga Dandasana
Chaturanga Dandasana builds upon Plank to take you into some amazing and lovely strength! Rock it out with Ease and Grace.
Anatomy: This one is fun. Talk about full body action. This is a great example of connecting shoulder girdle with the rest of the body.
Exploration: Follow the video for this one! You will have fun.
Bakasana
Baksasana takes us into flight. Simple as that!
Anatomy: We remain in the conversation of the shoulder girdle and that setting the foundation.
Exploration: Often times people try to lift their feet too quickly or too fast. Have fun with my take on Bakasana.