Experience Inversion Stretches That Strengthen Your Entire Body!
Full Cobra Inverted Stretch
Besides improving your posture, the Full Cobra Inverted Stretch will strengthen your back, hips, and legs; stimulate the circulatory, digestive and lymphatic systems; energize the mind; and reduce stress!
1. Lie on your inversion therapy table’s backrest, with the back of your head resting on the head padding. Bend your elbows and place your hands alongside your body near the lower ribs.
2. Exhale and press downward into your palms as you lengthen your spine, and then squeeze the shoulder blades together, drawing them down toward your butt.
3. Press onto the tops of your feet and press your tailbone down. Inhale, and as you press your hands down, lift your torso up.
4. Keep your neck long, curling it to look upward. Hold for three to five breaths.
Inverted Modified Locust Stretch
The Inverted Modified Locust Stretch will help to energize the mind as it lengthens the spine and strengthens the legs, buttocks, shoulders and arms. It increases flexibility, tones the abdominal wall, helps digestion, and improves posture.
1. Lie on your table, with the back of your head resting on the table’s head padding. Bend your elbows and place your palms alongside your body, at the low waist, just above your hip line.
2. Keep your feet about hips width apart, and keep your shoulder blades drawn together and sliding downward toward your butt.
3. Inhale and lift your head, chest, off the table as you press your pelvis and palms into the surface of the table and the safety handles respectively.
4. Breathe and hold for three to five breaths, then slowly release.
Inverted Flying Locust
1. Lie on your inversion therapy table’s backrest, with the back of your head resting on the head padding. Bend your elbows and place your hands alongside your body near the lower ribs.
2. Exhale and press downward into your palms as you lengthen your spine, and then squeeze the shoulder blades together, drawing them down toward your butt.
3. Press onto the tops of your feet and press your tailbone down. Inhale, and as you press your hands down, lift your torso up.
4. Keep your neck long, curling it to look upward. Hold for three to five breaths.
Inverted Modified Locust Stretch
The Inverted Modified Locust Stretch will help to energize the mind as it lengthens the spine and strengthens the legs, buttocks, shoulders and arms. It increases flexibility, tones the abdominal wall, helps digestion, and improves posture.
1. Lie on your table, with the back of your head resting on the table’s head padding. Bend your elbows and place your palms alongside your body, at the low waist, just above your hip line.
2. Keep your feet about hips width apart, and keep your shoulder blades drawn together and sliding downward toward your butt.
3. Inhale and lift your head, chest, off the table as you press your pelvis and palms into the surface of the table and the safety handles respectively.
4. Breathe and hold for three to five breaths, then slowly release.
Inverted Flying Locust
Helps to energize the mind; lengthen the spine; and strengthen the legs, buttocks, shoulders and arms. Flying Locust will also increase flexibility, tone the abdominal wall, help digestion and improve posture.
1. Lie on your inversion table, with the back of your head resting on the head padding or cushion. Place your arms alongside your body, with your palms facing the ceiling.
2. Keep your feet about hips width apart, and keep your shoulder blades drawn together and sliding downward toward your butt. Bring your arms away from the body slightly so that they form “wings.”
3. Inhale and lift your head, chest, arms, just slightly off the table’s backrest as you press your pelvis into the surface of the table.
4. Breathe and hold for three to five breaths, then slowly release.
Transition
Bring your hands under your shoulders, then push up and back into Nurturing Inverted Stretch.
Nurturing Inverted Stretch /Folded
This will alleviate head, neck and chest pain; open the pelvic floor as well as the upper and lower back and hips; and reduce stress.
1. Bring the big toes together and keep your knees together.
2. Slide your hips back and rest them firmly on table’s backrest, then gently lower the torso and rest the back of your head on the padding with your arms folded alongside your body.
3. Relax and breathe.
Inverted Rabbit Stretch
1. Lie on your inversion table, with the back of your head resting on the head padding or cushion. Place your arms alongside your body, with your palms facing the ceiling.
2. Keep your feet about hips width apart, and keep your shoulder blades drawn together and sliding downward toward your butt. Bring your arms away from the body slightly so that they form “wings.”
3. Inhale and lift your head, chest, arms, just slightly off the table’s backrest as you press your pelvis into the surface of the table.
4. Breathe and hold for three to five breaths, then slowly release.
Transition
Bring your hands under your shoulders, then push up and back into Nurturing Inverted Stretch.
Nurturing Inverted Stretch /Folded
This will alleviate head, neck and chest pain; open the pelvic floor as well as the upper and lower back and hips; and reduce stress.
1. Bring the big toes together and keep your knees together.
2. Slide your hips back and rest them firmly on table’s backrest, then gently lower the torso and rest the back of your head on the padding with your arms folded alongside your body.
3. Relax and breathe.
Inverted Rabbit Stretch
Considered one of the best inversion stretches around, the Rabbit or Hare stretch opens up the entire back, neck and shoulders. It is an excellent counter stretch to more challenging inverted backbending stretch, and it will also improve circulation, calm the nerves, and improve your complexion.
1. Slide your head closer to your knees, letting the back of your head rest on the inversion table’s head cushion or padding. Grab hold of your heels with your hands.
2. Pull yourself into a compact pod shape, making sure your forehead is as close to your knees as possible.
3. On an inhale, lift your butt and round through your spine as you roll onto the crown of your head. Breathe into your back and neck and use the warmth of the breath to soften muscles.
4. Hold for two to five breaths, then slowly rotate the table to return to upright position. Repeat two or three more times.
Transition
From Inverted Rabbit Stretch, reach upward toward your heels, then shift hips to one side and swing legs forward.
Inverted Forward Fold
1. Slide your head closer to your knees, letting the back of your head rest on the inversion table’s head cushion or padding. Grab hold of your heels with your hands.
2. Pull yourself into a compact pod shape, making sure your forehead is as close to your knees as possible.
3. On an inhale, lift your butt and round through your spine as you roll onto the crown of your head. Breathe into your back and neck and use the warmth of the breath to soften muscles.
4. Hold for two to five breaths, then slowly rotate the table to return to upright position. Repeat two or three more times.
Transition
From Inverted Rabbit Stretch, reach upward toward your heels, then shift hips to one side and swing legs forward.
Inverted Forward Fold
A counter stretch to Inverted Backbends, Forward Fold rests and massages the heart, soothes the adrenal glands, tones the internal organs, activates a sluggish liver, and improves digestion. It also stretches the spine, hamstrings and calves; calms the nervous system; and alleviates high blood pressure.
1. Lie back on the inversion table with your legs extended along the backrest, straight out in front of you. Move the fleshy part of your butt away from your resting bones and feel the connection to the table’s backrest.
2. Extend your arms overhead, releasing any holdings in your shoulders. Reach through all ten fingers, sending energy upward.
3. Inhale and reach further, lifting the rib cage off the waistline.
4. Exhale and hinge at the hips as you fall forward. Keep your spine long and continue to extend through the fingers all the way down.
5. When you can no longer hinge, round down and release your arms, letting them rest on some part of your legs. Some people will be able to hold on to their feet while others may only reach their knees or shins. Know that wherever you are is exactly where you should be.
6. Breathe and let go of tension as you surrender to the breath and to gravity. Hold for three to ten breaths, and then slowly rotate your inversion therapy table upright.
1. Lie back on the inversion table with your legs extended along the backrest, straight out in front of you. Move the fleshy part of your butt away from your resting bones and feel the connection to the table’s backrest.
2. Extend your arms overhead, releasing any holdings in your shoulders. Reach through all ten fingers, sending energy upward.
3. Inhale and reach further, lifting the rib cage off the waistline.
4. Exhale and hinge at the hips as you fall forward. Keep your spine long and continue to extend through the fingers all the way down.
5. When you can no longer hinge, round down and release your arms, letting them rest on some part of your legs. Some people will be able to hold on to their feet while others may only reach their knees or shins. Know that wherever you are is exactly where you should be.
6. Breathe and let go of tension as you surrender to the breath and to gravity. Hold for three to ten breaths, and then slowly rotate your inversion therapy table upright.