Inversions: Strength, Stability & Technique – Weekly Advanced Class 453

This 40-minute class focuses on the dynamic inversions Adho Mukha Vrksasana (Handstand) and Pincha Mayurasana (Forearm Balance), before concluding with the supported shoulderstand variation Niralamba Sarvangasana. The first section explores a combination of preparatory variations and the full poses to strengthen the arms, shoulders and upper body, improve shoulder mobility and reinforce the essential actions required for greater stability and confidence in these inversions. Although some of the preparatory variations are commonly introduced when first learning Handstand and Forearm Balance, here they are revisited from the perspective of more experienced students. Slowing down and returning to these fundamental actions can help refine alignment, improve the integration of the arms, shoulders and upper back, and deepen your understanding of poses that may already be familiar. This approach also makes the class accessible to students who are still developing confidence with the full inversions, allowing them to work progressively at an appropriate stage. The concluding section features Niralamba Sarvangasana, a supported shoulderstand variation that provides a quieter and more restorative counterbalance to the dynamic work that precedes it. Requiring only a bolster and blanket, this practical inversion is particularly well suited to home practice or occasions when you have limited access to yoga props. Whether you are consolidating the foundations of these inversions or refining an established practice, the class offers a balanced progression that develops strength, mobility, stability and greater clarity of technique.