Inversion Series – Bicycle

Equipment:

Mat

Prop:

None

Difficulty (1-5):

4

Repetitions:

3-5 (sets)

Main Body Position:

Inverted

Spine Position:

Extension, Flexion

Part of Series?

Yes

Start Position 🏁

  • Balance on shoulder blades, in an inversion
  • Balance point is on thoracic spine rather than cervical spine. Neck should not be in any discomfort.
  • Elbows bent, on mat, close to body
  • Hands support lower back/rib cage
  • Fingers point up, toward pelvis
  • Legs together
  • Point feet

Cues 💡

  • Gently push hands into lower back/rib cage
  • Split feet as far away from each other as possible
  • Extend spine and hips
  • Once leg moving away from body is as far as it can go, bend that knee
  • Touch that big toe to the mat, or come as close as possible, without shifting any weight
  • Constantly reach crown of head away from body, keeping back of neck lengthened

Breathing 🫁

  • Inhale (nose) to split legs and touch big toe to mat
  • Exhale (mouth) to bring legs back together

Modifications 🔧

  • If wrists are in discomfort, experiment with different hand positions
  • Let go of the idea of touching big toe to mat. Just come as close as possible and then switch sides.