Let’s Get Upside Down!
Written by Melissa Hurley
The progression continues during our month of “Being Upside Down”. In the last post (‘Getting Strong and Comfortable BEFORE Going Upside Down’), I spoke about the need to have a solid foundation to build a progressively strong upside down position. I can hear you saying now; “Ok, Melissa – I can keep a solid hollow body, I can even rock and roll with it and my body grasps active shoulders! So where do I go from here?”
Let’s get upside down! A great starting point is the Wall Climb. The Wall Climb allows you to progressively increase your angle upside down. The closer to the wall, the more upside down and vertical you will be. The wall climb allows you to focus on your hollow body position and the active push through your shoulders against the ground. You should hold your wall climb where your hollow body position begins to break down. If you are able to keep your hollow body all the way up the wall, then try to hold with nose to wall for 60 – 90 seconds. When completely vertical, only toes and nose should be on the wall if you’re perfectly keeping your hollow body; your quads should not be resting on the wall.
Another form of the wall climb that challenges stabilization along with the hollow body and active shoulders is a Hollow Hold Partner Lift. As seen below, one person is assisting in lifting the legs of the person being upside down. The person lifting the legs should support the ankles. Begin by lifting the feet off the ground and pushing the hips over the shoulders. If you can keep your body tight and actively pushing against the ground, then the legs should be lifted higher increasing till directly over the hips. Feeling good, let your partner remove their support.
A great way to continue building on freestanding balance, stabilizing, and body awareness is the Headstand. The headstand also teaches the hand and head positioning for the handstand, building the tripod. Place the crown of your head on the ground, hands slightly wider than shoulder width and out in front of your face, forming a triangle. Spread your fingers, gripping the ground. Starting with your legs straight and toes touching the ground, slide your toes towards your chest. Once you reach peak compression in the hip, bend the knee to bring the toes off the ground. Flatten out your back to get your hips over your head and progressively extend the legs up. Keep the toes over your hands so you can maintain balance at the top. Keep core tight and actively push through your fingers and shoulders against the ground.
BOOM, you’re progressing your way to building a solid Freestanding Handstand, Handstand Push-ups, Handstand Walks, and so much more upside down fun. Never forget the foundational points – keep building on them and don’t be afraid to take two steps back sometimes so you can take a giant leap forward.