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hello there
From the moment I was moving I have enjoyed tumbling around and being upside
down. During primary school you could find me on the playground. I was the monkey
bar kid. If I wasn’t on the playground I was most likely climbing trees (and falling out
of them). I didn’t do gymnastics as a child so my form was never spot on but I loved
headstands, cartwheeling, and backyard handstand competitions.
My love of being upside down was reignited in 2013 when I began my journey to
manage my scoliosis and the associated pain. After a lot of trial and error (broken
clocks, flower vases, and footprint covered walls) I began to feel more confident upside
down. From there, I attended arm balancing and inversion workshops and have now
completed my ACROVINYASA teacher training. You can read more about my journey
on www.ellefitactive.com.
For me, being upside down has numerous benefits. Performing inversions has helped
me rediscover and release my inner child, improve strength, develop greater physical
awareness, enhance my concentration, and flip my perspective (mind and body).
Try something new
Challenge yourself!
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check out the elle fit active
guides that compliment
‘get inverted’
what are they?
back to basics full body
stretching guide.
great for overall
flexibility.
comprehensive lower body
stretching guide. not just
for those interested
in doing the splits.
download at
www.ellefitactive.com
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contents
hello there
important stuff
safety first 5 common questions 6 reminders 7 warming up 7get ready
wrist stretches 8 core 9-11 tightness drills 12 body positions 13 visualisation 14 breathing 14 focus point 14 spotting 15time to get inverted
shoulderstand 17-18
plow 19-20
crow & crane 21-22
tripod headstand 23-25
headstand 26-30
forearmstand 31-35
forearm scorpion safety 36
forearm scorpion 37-39
handstand drills 40
handstand assists 41-43
handstand correction 44
handstand exits 45
handstand with wall 46
handstand 47-49
extra stuff
lift variations 51
leg variations 52
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safety first
As with all exercise, seek medical clearance before commencing. If you have any
pre-existing injuries or concerns be sure to have these checked with a healthcare professional.
If at anytime during stretching and inversions you notice any unusual pain STOP
immediately and seek advice from a healthcare professional. Acting quickly may
prevent injuries from worsening.
Elle Fit Active cannot be held responsible for any injuries. This is an inherently risky
activity and you must be sure to take necessary safety precautions. By purchasing
this guide you agree that you follow this guide at your own risk.
For Women
There are varying points of views regarding inversions whilst menstruating. Please
research this and form your own opinion. Personally, I avoid inversions during that
time of the month.
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common questions
WRISTS
What do I do if my wrists hurt during arm balances and inversions?
Make sure you warm up each time (see ‘wrist stretches’). Fold up your mat to create
more padding and to reduce the angle of your wrists. Your wrists need time to
strengthen, rest when required. Shorter and more frequent sessions may be the way
to go.
NECK
My neck feels sore in headstands, what can I do?
When doing a headstand it is extremely important to protect your neck. For a tripod
headstand have weight in your hands. For a normal headstand press into your forearms
and lift through your shoulders. This will take the pressure off your neck.
BLOOD RUSH - EXPLODING HEAD
My head feels like it is going to explode when I’m upside down, is this normal?
Your body spends most of its time with feet on the ground. It will take time for it to
get used to being up the other way. See the Blog on
ellefitactive.com for more
information.
ARCHING - BANANA BACK
When I do inversions my back arches a lot, what can I do?
Pull your belly button toward your spine to create a hollow shape (see ‘body positions’).
Why is it important to stay straight?
When you stand up straight on your feet, your body only requires tiny adjustments
to balance. The same goes for when you are upside down. When your wrists, elbows,
shoulders, hips, and legs are stacked in one straight line (e.g. in a handstand) your
body can balance without too much effort.
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reminders
Listen to your body.
Know your limits.
Plan an exit strategy for getting out of inversions.
Laugh off stacks!!
Practise in a safe, uncrowded space.
Use a spotter and/or a wall until confident.
Check your alignment by taking photos and videos.
warming up
Warming up before inverting is important. On the following pages are a few examples
of wrist stretches and core exercises.
For more stretching ideas check out
Get bendy
&
Get split
which are available
for download at
ellefitactive.com.
UNLEASH YOUR INNER CHILD
HAVE FUN!
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1
3
5
2
4
6
Begin on all fours for each of these stretches
1 Gently place tops of hands on floor with fingers facing towards knees. 2 Place palms of hands on floor with fingers towards knees.
3 From photo 2 gently lean back to enhance stretch.
4 Place palms of hands on floor with fingers facing forwards. Gently lean forward.
5-6 Place palms of hands on floor with fingers facing outwards. Gently shift weight from side to side.
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1
2
3
4
1 Upper plank 2 Lower plank
3 Forearm plank – arms shoulder width apart 4 Forearm plank – hands interlaced
core
warm up your core...
...But not too much.
You have inversions to do!
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7
9
8
10
5 Tiger curl 6 One legged plank7 Downward dog – shoulders over wrists 8 Downward dog – push up
9 Modified boat pose 10 Boat pose
core
5
6
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13
15
14
16
11 Dish 12 Extended dish13 Bicycle legs – left knee to right elbow 14 Bicycle legs – right knee to left elbow 15 Scissor kicks – right leg
16 Scissor kicks – left leg
core
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1
2
tightness drills
3
4
5
Plank drills with a partner
1 Begin in an upper plank position. Lift one leg at a time placing ankles into partner’s hands.
2 Hold a strong plank position. Keep core engaged whilst partner releases one ankle. Repeat on other side. 3-5 Keep core engaged whilst moving forward one hand at a time whilst partner holds both ankles.
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1
2
3
body positions
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visualisation
breathing
focus point
Imagining how a pose looks and how to get there is an important step towards success.
Picture in your mind how you are going to get into the pose, hold it,
and exit smoothly.
Channel your inner child/ gymnast/ cheerleader.
Visualise every moment.
Tell yourself you can do it.
Remember to breathe whilst inverting so the supply of oxygen to your muscles is
maximised. Breathe in. Breathe out. Repeat.
Focusing on a specific point helps with balance and stability. Pick a spot appropriate
to the pose (eg. floor or wall).
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spotting
Practising with a friend has many benefits
SAFETY
A spotter can offer physical assistance and be an extra set of eyes making sure you are safe. This person can help with every stage of a pose - entry, holding, and exiting.
FEAR FACTOR
Being upside down can feel strange. A spotter (as opposed to a wall) can offer words of encouragement and hands on support.
ALIGNMENT
Having another set of eyes on your body and a voice helping you is a great way to improve alignment.
DISORIENTATION
Proprioception is the ability to sense where your body is in space. Working with a spotter can help you have better body awareness when you are upside down.
Having a friend help you into a pose lets you know how it should feel. This helps with body awareness and creates a mental imprint.
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get inverted
time to
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1
3
2
4
Begin on back 1 Bring knees to chest.2 Place hands at lower back whilst lifting hips over shoulders.
3 If concerned about feet flipping overhead - position body in front of wall. Keep core and legs engaged.
4 If required – place folded towel or blanket under shoulders to cushion neck and upper spine. Keep core and legs engaged.
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5
5 Hug elbows inwards. Create a straight line with your body. Keep core and legs engaged.
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1
2
3
4
Begin on back or from shoulderstand
1 Place hands on lower back whilst lifting hips over shoulders.
2 If feet struggle to reach floor – position body in front of wall. Slowly walk feet down wall. Place folded towel or blanket under shoulders to cushion neck and upper spine. 3-4 Bring feet overhead whilst supporting lower back.
Place folded towel or blanket
under shoulders to cushion
neck & upper spine
.
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5
5 Extend arms behind body for plow pose.
6 Variation - bend knees and gently press against ears for deaf man’s pose.
plow
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1
2
crow & crane
3
4
1 Begin in squat position with palms flat on floor shoulder distance apart.
2 Lift hips up high, bend elbows, and place knees on back of upper arms (close to armpits). If uncomfortable place knees slightly to the outside of upper arms.
3 Engage core and round shoulders. Press down firmly through fingertips, and move weight forward while keeping head lifted. Lift one foot up at a time towards hips.
4 Place a cushion on the ground if concerned about falling forward.
Face plant
pillow
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6 Find your balance and press big toes together, pulling heels towards hips. Gaze at a point on floor and hold crow. 7 For crane pose – extend arms straight. Lean slightly forward to counterbalance.
crow & crane
5
6
7
If concerned about face planting...
Have a spotter kneel in a low lunge
with hands ready to support
your shoulders.
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3
1
2
Breathe comfortably whilst in a headstand position and be sure not to move or twist your head or neck
1-3 Begin in kneeling position with hands on floor shoulder distance apart and spread fingers. Place crown of head on floor creating a triangular shape between hands and head. Lift knees and walk feet towards body, bringing hips above shoulders. Have spotter stand with feet at hip width distance apart and knees slightly bent. Spotter’s hands can assist with lifting the hips over the shoulders. Lean into spotter if required whilst lifting legs.
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4
6
5
7
4 Begin in kneeling position with hands on floor shoulder distance apart and spread fingers. Place crown of head on floor creating a triangular shape between hands and head. Lift knees and walk feet towards body, bringing hips above shoulders.
5 Place knees one at a time on upper arms.
6 Draw knees into a small tuck position. Stay in this position until confident. 7 Extend one leg into the air and then the other.
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tripod headstand
8
8 Keep elbows in line with shoulders and elbows stacked over wrists (90 degree angle), lift through shoulders to protect neck, engage core, squeeze legs together, and extend through toes. Be sure not to move or twist your head or neck.
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1
2
1 Begin in kneeling position with elbows on floor.
Clasp each elbow with opposite hand to check that elbows are shoulder width distance apart. 2 Keep elbows in this position and interlace fingers.
3 Place crown of head on floor. Cup back of head with hands.
4 Lift knees and walk feet towards body, bringing hips above shoulders.
Push into forearms and lift through shoulders to take pressure off head and neck.
headstand
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5
6
headstand
5 Draw knees into a small tuck position. Stay in this position until confident. 6 Extend one leg into the air and then the other.
Stay in a tuck position
until you are confident
and stable.
remember to breathe!
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7
8
headstand
7 Have spotter stand with feet at hip width distance apart and knees slightly bent.
8 Spotter’s hands can assist with lifting hips over shoulders. Lean into spotter if required whilst lifting legs.
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9
10
9-12 Position body in front of wall and repeat steps in photos 1-4.
With control, draw knees into a small tuck position. Stay in this position until confident.
Extend one leg into the air and then the other. Press into forearms and lift through shoulders to protect neck. Engage core, squeeze legs together, and extend through toes. Use wall as required for support.
Avoid an arched back as much as possible.
headstand
11
12
the wall
can be your
friend too!
reach
through
toes
lift
through
shoulders
press into
forearms
keep
legs & core
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headstand
13
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1
2
forearmstand
1 Have spotter stand with feet at hip width distance apart and knees slightly bent.
Begin in dolphin pose with forearms parallel. Walk feet in towards hands as much as possible. Bring shoulders above elbows. 2 Extend one leg up straight. Lightly kick up the other leg. While kicking up, maintain 90 degree angle between forearm and
upper arm, keep pressing away from floor.
gently kick up
try not
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3
4
forearmstand
3 If back is arching have spotter assist in finding alignment.
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5
6
7
forearmstand
5-7 Position body in dolphin pose with feet close to wall.
Slowly walk feet up wall and shuffle upper body towards wall.
Create a straight line from hips to elbows with feet gently resting on wall. Slowly bring one leg away from the wall at a time finding balance. Engage core, squeeze legs together, extend through toes.
Facing the wall this way encourages correct alignment. If facing opposite way, arching will occur (we don’t want this).
wash your
feet before
using the
wall!
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8
9
8-10 Begin in dolphin pose with forearms parallel. Walk feet in towards hands as much as possible. Bring shoulders above elbows. Extend one leg up straight. Lightly kick up the other leg. While kicking up, maintain 90 degree angle between forearm and upper arm, keep pressing away from floor.
10
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forearmstand
11
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forearm scorpion
safety
a forearm backbend
is a common place to end up
when safely falling out of scorpion
before attempting a forearm scorpion...
make sure you are comfortable in a forearm backbend
this pose requires considerable shoulder flexibility
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forearm scorpion
1
4
3
5
2
with wall...
1 Begin in dolphin pose with fingertips facing wall and forearms parallel.
2-3 Extend one leg up straight. Lightly kick up the other leg then rest both feet on wall. 4 Shift gaze forward and bring chest through and begin to walk feet down wall. 5 Bring feet towards head and find balance.
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6
8
9
7
forearm scorpion
without
wall...
6 Gently kick up into straight forearmstand.
7-9 Shift gaze forward and bring chest through whilst bending legs. Continue to bring feet towards head and find balance.
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forearm scorpion
10
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2
1
3
handstand
drills
1 Begin in an upper plank position with spotter holding ankles. 2 Shift hips over shoulders creating a right angle.
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1
3
4
2
Begin in a downward dog position
1 Have spotter pick up one leg and place it on their shoulder.
2 Press into spotter’s shoulder with ankle and lift other leg up straight. 3 Have spotter grab both feet and assist you into a straight position. 4 Have spotter move to the side and gently assist if required.
handstand
assists
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5
6
5 Have spotter stand to the side with their hands lightly on your hips. 6 Gently kick up whilst spotter assists in bringing hips over shoulders.
make sure spotter
stands to the side
you don’t want to
kick the spotter!
handstand
assists
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7
8
7-8 Have spotter move to the side and gently assist if required.
handstand
assists
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1
2
3
handstand
correction
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1
2
3
Practice cartwheeling to one side to exit a handstand
handstand
exits
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1
2
3
Using a wall encourages a hollow pike position
handstand
with wall
pike
at hips
feet
float away
from wall
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1
2
4
3
5
handstand
1 Begin in downward dog position.
2 Bring shoulders over wrists. Raise onto balls of feet (tip toes). 3 Step one foot slightly forward.
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6
7
handstand
6 Begin in a narrow downward dog position on balls of feet. 7 Gently jump up in a tuck position and bring hips over shoulders.
stack
wrists,
shoulders,
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8 Arms straight, press away from ground, engage core, squeeze legs together, extend through toes.
handstand
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have a
go at these
variations
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lift variations
1
2
3
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1
5
9
3
7
11
2
6
10
4
8
12
leg variations
Straight Front Split Full Lotus Tuck Stag Bound Angle Pike Double Stag Open Stag Piked Straddle@elle_fit I @ellefitactive elle fit active I www.ellefitactive.com I © 2015 elle fit active
give your
spine
some loving
with these
counterposes
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1
3
5
2
4
counterposes
1 Child’s pose2-4 Table top – cow pose – cat pose
5 Begin in table top. Gently place head on floor and grab heels with hands. Arch back to enhance stretch.
try these before
and after inversions
to keep your back happy
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