Inverted exercise can help with weight loss and slimming the belly, but it is important to maintain the correct posture. So what is the standard posture for inversion?
Correct posture for wall-supported inversion
1. Place your palms flat on the ground about 15-25 centimeters away from the base of the wall, with your hands shoulder-width apart.
2. Straighten or nearly straighten your arms, bend your knees, and push your body up.
3. Lift one knee towards the same-side elbow, and push off the ground with force, while swinging the other leg backwards and upwards.
4. Lift the leg off the ground and bring the other leg close to the wall. Extend your arms and ensure that both heels are touching the wall.
During wall-supported inversion, your arms should be straight, your body should be aligned, and your back slightly arched inward. Maintain this posture for a period of time, while keeping your breath normal throughout the entire process.
Correct posture for headstand
1. Place a yoga mat or folded blanket under your head and forearms, kneel down, interlock your fingers, and bring your elbows close to the ground, with the distance between your elbows the same as your shoulders.
2. Place the top of your head between your hands, inhale, lift your knees off the ground, and carefully move your legs towards your elbows, with your hips as the highest point, forming an inverted V shape. Throughout the process, keep your elbows on the ground to prevent pressure on your head and neck.
3. Exhale, engage your abdominal and lower back muscles, and lift both legs off the ground.
4. Imagine a reversed mountain pose, maintain a straight spine without arching the back, bring the legs together and slightly tuck the tailbone inward to lift the body upwards, while drawing the ribcage inwards and simultaneously moving the shoulders away from the ears.
5. The weight supported by the wrists, arms, and elbows should be no less than 95% of your body weight.
6. Breathe evenly. Beginners should hold this pose for about 10 seconds and gradually increase the duration by 5 or 10 seconds with practice, until you can comfortably hold it for 3 to 5 minutes or as long as possible.
Correct posture for shoulder stand
1. Lie on your back, place your hands beside your body with palms facing up, press your shoulders down, and keep your back on the ground.
2. Exhale, bend both knees without moving your torso, and then exhale again to lift your hips and pelvis off the ground, bringing your knees towards your chest.
3. Place your hands on your hips, press your elbows down into the blanket, lift your torso and hips until they are perpendicular to the ground, and bring your knees towards your head.
4. Slide your hands down to the middle of your back, palms covering your lower back, lift your torso, hips, and knees until your chest touches your chin, breathe evenly, and point your knees upward.
5. Press your hands into your back and extend your arms upward from the armpits to the toes, stretching your entire body. Keep your spine straight and hold this posture for 2-3 minutes.
6. Exhale, bend your knees, bring your thighs towards your abdominal area, and then lower your body back to the ground.
Correct posture for handstand
1. Stand upright, step forward with your left foot about 60 centimeters, naturally bend your knee, and place both hands on the ground, fully stretching your right Achilles tendon.
2. Place the top of your head on the ground and extend your left leg backward, keeping both legs together.
3. Slowly move by shifting your feet, first move to the left side by 90 degrees. When in position, raise your waist in the same direction and then lower it.
4. Then move to the right by 90 degrees, and repeat the previous movement when in position.
