<\/p>\n
Building strength to perform yoga inversions is important for beginners and intermediate yogis alike. For best results, training should include a combination of yoga poses and resistance exercises that target the muscle groups involved in inversion poses. Add each exercise to your routine two or three times a week.<\/p>\n<\/div>\n
Most yoga inversions involve some sort of arm balance, which requires\u00a0strength in your chest and shoulders. The following moves directly work these muscles.<\/p>\n<\/div>\n
The pushup\u00a0is one of the simplest ways to\u00a0work your chest\u00a0using your body weight alone. It also effectively engages your shoulders. There are varieties for every angle.<\/p>\n
Pick one or two different pushups per workout. Complete three sets of 10 to 12 repetitions of each type.<\/p>\n<\/div>\n
The\u00a0chest fly\u00a0is a great way to build your pecs while practicing the motion of drawing your arms toward the centerline of your body. You’ll need that in order to master arm balances. To truly reap the benefits of this exercise, complete it with a different piece of equipment for each workout you add it to.<\/p>\n
Eight to 12 repetitions will light up your muscles. Complete three rounds.<\/p>\n<\/div>\n
Inversions require core strength and stability, especially throughout the abdominals. The following moves will firm up your middle muscles and help you hike your hips when it comes time to perform the inversions themselves.<\/p>\n<\/div>\n
The stability ball pike is perfect for practice getting into inversions like the\u00a0headstand\u00a0and\u00a0handstand. It directly works the\u00a0lower abdominals\u00a0while stabilizing your shoulders. Complete three sets of 10 to 12 reps. If this is too much, an easy modification is to draw your knees in toward your chest. If that’s still too difficult, ditch the stability ball and start in\u00a0a simple plank. You can always work your way up from there. Hold for 10 to 15 breaths before releasing to rest.<\/p>\n<\/div>\n
The crunch is a move that’s accessible to everyone and very easy to add to the beginning or end of a workout. There are many types that can help you on your way to inversions.<\/p>\n
For best results, perform them back to back for 30 to 45 seconds each, three rounds total.<\/p>\n<\/div>\n
Most people forget that the inner thighs are also part of\u00a0the core muscle group. Engaging these during inversions supports the abdominals and lower back, which help you maintain balance with proper form.<\/p>\n<\/div>\n
The side lunge, which targets the glutes and quads as well as the inner thighs, is among the best exercises for toning and strengthening the\u00a0lower body. Complete two rounds of 10 to 15 repetitions on each side with or without dumbbells in hand. As an alternative, you can practice yoga poses that involve moving into a side lunge position, such as\u00a0Warrior II\u00a0or Side Angle.<\/p>\n<\/div>\n
The standing hip adduction resembles the side lunge because the end position is the same. It also works the same muscles. The key difference is the leg that moves. If you’re working out on a carpet, you can use a furniture slider. If you’re on a smooth surface, a towel will do.<\/p>\n
Complete 10 to 12 repetitions on each side for two rounds total.<\/p>\n<\/div>\n
Yoga inversions are accessible to everyone as long as you put in the work. You can strengthen the muscles of your chest, shoulders, abdominals, and inner thighs to build a strong foundation for your inversion practice. Be sure to add a regular routine of yoga postures to improve your range of motion too. This will aid in boosting confidence and improving stability.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
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