200 hrs Yoga TTC

Module 1

Inversions

Fundamentals of Inversions and Arm Balances – Inspired by Ray Long’s Teachings

Inversions and arm balances are taught as an integration of shoulder stability, core control, joint mechanics, and intelligent load-bearing. Drawing on the anatomical principles emphasised by Dr Ray Long, the primary focus is on establishing structural integrity and efficient muscular engagement before attempting balance or a lift.

Students learn to centre and stabilise the shoulder joints, organise the spine under load, and integrate the deep core and pelvic floor to support the body's weight. Emphasis is placed on joint centration, scapular mechanics, and progressive strength development to protect the wrists, elbows, shoulders, and cervical spine.

Rather than approaching these poses as feats of strength or performance, they are taught as a process of refining alignment, cultivating neuromuscular awareness, and developing sustainable power.

What to Expect the Primary Focus to Be:

Shoulder girdle stability and scapular control
Core integration and midline support
Safe loading of wrists, elbows, shoulders, and spine
Progressive strength-building and skill acquisition
Balance, proprioception, and coordinated effort
Breath-supported stability under challenge
Structural integrity over momentum and force

The intention is to cultivate inversions and arm balances that are strong, steady, and intelligently supported—building confidence, resilience, and clarity while prioritising long-term joint health and safety.

Adho Mukha Vṛkṣāsana

अधो मुख वृक्षासन
Pronunciation: uh-doh MOO-kha vrik-SHAH-suh-nuh
Translation: Adho = downward, Mukha = face, Vṛkṣa = tree → Downward-Facing Tree Pose

Come into it (common entry)

From Down Dog or a lunge: hands plant shoulder-width, shoulders stack over wrists, one leg swings up, then the other follows (often learned at a wall).

To exit: Step one leg down with control to a lunge or Down Dog. Rest afterward.

Modifications / props

To use the wall for support, start in Down Dog or lunge. Plant your hands shoulder-width apart, stack your shoulders over your wrists, and when you kick up, let your heels or feet catch the wall for balance. For an “L-shape,” walk your feet up the wall until they're flat against it, arrange your hips over your shoulders, and keep your legs parallel to the floor for alignment.
For sensitive wrists, place a wedge or rolled mat under the heels of your palms to reduce wrist compression: lay the support on the mat before starting, position your hands on it, then proceed into the pose as usual. If wrists tire, reduce the time spent in the pose and take brief holds by coming down periodically to rest.

Contraindications / cautions

Be cautious or avoid wrist issues (e.g., carpal tunnel or tendonitis aggravation) and shoulder injuries.

Benefits

Builds upper-body strength and improves lifting mechanics, helping reduce back strain.

Pincha Mayūrāsana

पिञ्छ मयूरासन
Pronunciation: PIN-cha mah-yoo-RAH-suh-nuh
Translation: Pincha = feather, Mayūra = peacock → Feathered Peacock Pose

Come into it

Dolphin set-up: forearms down, shoulders lifted; one leg kicks up, then the other (often first at a wall). Straps and blocks are commonly used to keep elbows from splaying.

To exit: Lower one leg at a time back to the Dolphin. Rest afterward.

Modifications / props

Secure a yoga strap just above your elbows to keep your arms at shoulder-width. Before starting, loop the strap and adjust it so it's snug. To use a block, place it between your hands against the wall as you set up your forearms; maintain pressure to prevent elbows from sliding outward during the pose. This setup helps maintain alignment throughout.
Wall-assisted holds; knee-tuck variations.

Contraindications / cautions

Generally avoid if you have neck, shoulder, or back injury; use caution with conditions where inversions are not advised (e.g., some blood pressure or eye conditions).

Benefits

Often taught for improved circulation, a calmer mind, reduced stress, and digestion support, while strengthening the shoulders and core.

Śīrṣāsana

शीर्षासन
Pronunciation: sheer-SHAH-suh-nuh
Translation: Śīrṣa = head → Headstand

Come into it

Typically, from kneeling: forearms down, head lightly placed (supported by forearms), hips lifted (Dolphin-like), then feet walk in, and legs float up (many learn at a wall).

Come out

Slowly lower with control (often to Dolphin), then Child’s Pose to neutralize. If you feel pressure in the head or neck, come down immediately.

Modifications / props

Practice with your back to the wall for support. Try entering with one knee tucked toward your chest rather than lifting both legs together. Limit time in the pose for gradual adaptation.
Add extra padding under your head only if it remains stable and does not cause wobbling. Prioritize a firm, grounded base over softness.

Contraindications / cautions

Strong caution if you have a neck injury, and be conservative with any condition where inversions are discouraged.

Benefits

Enhances inversion skill, shoulder/upper back engagement, and focus, and provides inversion effects.

Eka Pāda Śīrṣāsana

एक पाद शीर्षासन
Pronunciation: EH-kah PAH-dah sheer-SHAH-suh-nuh
Translation: Eka = one, Pāda = foot/leg → One-Leg Headstand

Come in / out

Begin in stable Śīrṣāsana, then slowly lower or extend one leg. Return to symmetrical Headstand before exiting.

Modifications

Practice with the wall for support. Keep the lowered leg bent and tucked rather than straight to reduce load.

Contraindications

Same as Śīrṣāsana; avoid if you cannot keep the neck and shoulders steady.

Benefits

Improves asymmetrical strength, pelvic control, and highlights imbalances.

Sālamba Sarvāṅgāsana

सालम्ब सर्वाङ्गासन
Pronunciation: sah-LAHM-bah sar-VAHN-gah-suh-nuh
Translation: Sa-ālamba = with support, Sarva-aṅga = all limbs → Supported All-Limbs Pose

Come into it

From lying down: lift hips, support the low back with hands, shoulders rooted; legs extend upward. Often taught with folded blankets under the shoulders to protect the neck.

Come out

Lower with control. Many exit via Halāsana or by slowly rolling down. Prioritize neck safety and a slow exit.

Modifications / props

Place folded blankets under the shoulders (not the head) to reduce neck flexion. Legs-up-the-wall or a supported bridge can be used as alternatives.

Contraindications / cautions

Contraindications include high blood pressure, neck injury, headache, diarrhea, menstruation, and pregnancy.
Extra caution is needed because some transitions (including Plow) increase neck pressure.

Benefits

Often taught as a restorative-feeling inversion when done safely, many traditions value its calming and regulating effect.

Eka Pāda Sarvāṅgāsana

एक पाद सर्वाङ्गासन
Pronunciation: EH-kah PAH-dah sar-VAHN-gah-suh-nuh
Translation: Eka = one, Pāda = leg → One-Leg Shoulderstand

Come in / out

Begin in Sarvāṅgāsana, then slowly lower or extend one leg. Return to symmetrical Shoulderstand before exiting.

Modifications

For wall support, practice as close to the wall as possible. Start in the base shape, then lower the working leg toward the wall, resting it there if needed. You may keep the leg bent or just lower it partway, gradually increasing range as comfort and stability improve.

Contraindications

Same as Sarvāṅgāsana (neck, blood pressure, etc.).

Benefits

Challenges pelvic stability, hamstring length, and trunk organization.

Halāsana

हलासन
Pronunciation: huh-LAH-suh-nuh
Translation: Hala = plough → Plow Pose

Come into it

Commonly from Shoulderstand: lower feet overhead with control while keeping shoulders grounded.

Come out

To exit: Bend the knees and return to Shoulderstand, or carefully roll down slowly, keeping the neck quiet.

Modifications / props

To use blankets, fold and place them securely under your shoulders before entering Halāsana. If your feet don't reach the floor, position a chair at the end of your mat and rest your feet on it. If extra support is needed, keep your knees bent and your hands supporting your back throughout the pose.