Inversion Series – Scissors

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
  • Constantly reach crown of head away from body, keeping back of neck lengthened
  • Pay special attention to the leg moving away (i.e. not the one moving toward face). Focus on making sure that leg is moving as far away as possible. In other words, split legs evenly.

Breathing 🫁

  • Inhale (nose) to split legs
  • Exhale (mouth) to bring legs back together

Modifications 🔧

  • If wrists are in discomfort, experiment with different hand positions