Want to learn how to apply your inversion free yoga skills to your everyday life?
Because you want to improve your overall well-being both on and off your yoga mat?
If you’re practicing yoga without going upside down, that probably means that you’re avoiding going upside down in your everyday life too.
You’re most likely not bending over to pick things up off the ground, or bending over to tie your shoe or to pet your pets.
You have to make an adjustment of some kind in order to do these everyday movements without allowing your head to go below your heart.
Strengthening the lower body is super important for your ability to get down to the floor without bending over.
So is working on your mobility of your joints including your hips, knees, ankles, and feet.
👉 If it’s challenging to lift your thigh up higher than to take a step, then it might be that you need to strengthen your hip flexors.
👉 If you have tight hips, this means the sides, fronts or backs of the hips, it could be restrictive mobility, lack of flexibility or a combination, both of which can be worked on.
👉 If your leg shakes a bit when you bend deeper than you’re used to, it’s conceivable that your core and stabilizer muscles throughout your torso and lower body might need strengthening.
This guide is here for you to work toward strengthening and mobilizing your lower body to be able to improve your movement on and off the mat.
Utilize the 3 Essential Elements;
1. Working on Balance Poses,
2. Core Work,
& 3. Mindful Movement,
to unlock your No Inversion Lifestyle
Get ready to take on the world with a new level of strength and confidence!
How to Use This Guide
There are two sections:
1. Stay on Your Feet
(all standing movements)
2. Stay Grounded
(all movements originate in a seated position)
Each section has 2-3 levels of intensity
Start at Level 1
Repeat this daily until it’s easier.
Then go to Level 2
Do Level 1 & 2 daily until it’s easier.
Then go to Level 3
Do all 3 Levels daily to build strength & mobility.
Tips & Suggestions:
🪷 These poses & sequences can be done in an order that makes the most sense to you.
🪷 Focus on Quality over Quantity to practice Mindful Movement.
🪷 Control your movement and coordinate them with your breath.
🪷 Use a chair, blocks, or wall for support if needed. Work toward not using support at all.
Stay on Your Feet
Level 1
Half Sun Salutation LEVEL 1
Half Sun Salutations (Inversion Free Style) fires up your lower body, strengthening the legs, glutes, and core, PLUS it improves joint mobility, leaving you invigorated and more mobile on the mat!
Level 2
Half Sun Salutation LEVEL 2
Level 2 unlocks greater joint mobility, taking you deeper than ever before.
Level 3
Half Sun Salutation LEVEL 3
This challenging variation amps up the intensity by incorporating a powerful squat that will push your mobility and strength to the max!
👉 For balance support use a chair or the wall.
Chair Pose LEVEL 1
Get ready for the ultimate mind-body challenge with Chair Pose – this beloved posture is a true test of strength and focus, requiring you to dig deep and push past your limits, all while staying connected to your breath for a truly transformative experience.
Chair Pose LEVEL 2
Level 2 intensifies your core workout with subtle weight shifts that engage muscles like never before – keep those hips stable for maximum impact!
👉 For balance support use a chair or the wall.
Warrior 1 LEVEL 1
Warrior 1 builds strength, flexibility, and endurance, pushing your limits to unlock a new level of power and resilience!
Warrior 1 LEVEL 2
Level 2 introduces dynamic movements activating multiple muscle groups and challenges your balance, all while flowing seamlessly into the ever-exhilarating Warrior 3.
👉 For balance support use a chair or the wall.
Warrior 1 LEVEL 3
Level 3 ignites coordination, balance and strength for an impressive challenge!
👉 For balance support use a chair or the wall.
Warrior 2 LEVEL 1
Warrior 2 strengthens, lengthens, and builds endurance, unlocking enhanced vitality and flexibility.
Warrior 2 LEVEL 2
Level 2’s dynamic challenges and mobility focus empower your lower body for total strength!
Warrior 2 LEVEL 3
Level 3 challenges your strength and endurance but also works on the intricate hip transitions between Warrior 2 and Triangle Pose, discovering a new level of fluidity, grace, and control.
Goddess Pose LEVEL 1
Get ready to feel strong and empowered with Goddess pose – this yoga pose builds strength in your thighs AND improves mobility in your hips, leaving you feeling energized and ready to take on the world!
Goddess Pose LEVEL 2
Level 2 brings you deeper into Goddess Pose, challenging you moving laterally; ultimately stretching and strengthening the hips and legs.
Goddess Pose LEVEL 3
👉Grab some blocks.
This electrifying variation intensifies your experience by evolving Goddess Pose into Skandasana (side lunge) AND pushes your hips and legs to their edge of comfort, ultimately unlocking a new realm of strength, flexibility, and mobility.
Stay Grounded
Level 1
Bound Angle Pose LEVEL 1
Unleash your stability potential with this simple but effective exercise that targets your hip rotator muscles, inner and outer hips, strengthening and toning them like never before, leaving you feeling unshakeable.
Level 2
Bound Angle Pose LEVEL 2
Level up your stability with this effective exercise that targets your hip rotator muscles and inner thighs, leaving you feeling stronger than ever before!
Level 3
Bound Angle Pose LEVEL 3
Level 3 demands the most from your hips and inner thighs, pushing your limits and leaving you feeling powerful!
Boat Pose LEVEL 1
This challenging posture engages your abdominal muscles, builds strength and stability in your core, and helps to improve your overall posture, leaving you feeling stronger and more confident both on and off the mat!
Boat Pose LEVEL 2
Level 2 takes your practice up a notch with a focus on coordinating breath with movement, igniting your balance and strength to reach new heights!
Boat Pose LEVEL 3
Level 3 takes you to the ultimate challenge in Boat Pose targeting your abs and obliques, pushing your balance, coordination, and strength to the limit. Get ready to feel the burn and unlock your true core power!
Bridge Pose LEVEL 1
Build a stronger core with this bridge pose variation that targets and isolates the glutes and lower abs, improving balance and making it easier to rise and lower to the floor with grace and ease.
Bridge Pose LEVEL 2
Level 2 ignites your glutes and abs with a challenging isometric hold, pushing your strength to new limits.
Bridge Pose LEVEL 3
Get ready to feel the burn by adding this one simple adjustment that creates a powerful trifecta of strenght in the glutes, abs, and hamstrings, making you unstoppable!
Childs Pose – Squat LEVEL 1
This dynamic sequence enhances ankle and hip mobility, unlocking your potential to transition seamlessly between seated, kneeling, and standing positions.
👉 For balance support use a chair or blocks.
Childs Pose – Squat LEVEL 2
Level 2 takes it up a notch from level 1 with seamless transitions between sitting, standing, and squatting, taking your mobility and strength to the next level.
👉 For balance support use a chair, blocks, or the wall.
Childs Pose – Lunge LEVEL 1
This simple but powerful transition from child’s pose to lunge not only stretches your hips but also ignites your muscles, paving the way to increase your strength and ability to stand up effortlessly from the ground.
Childs Pose – Lunge LEVEL 2
Level 2 takes your lower body to the next level, unleashing more strength and power into your legs, boosting your balance, and expanding your range of motion like never before.
👉 For balance support use a chair, blocks and/or the wall.
Childs Pose – Lunge LEVEL 3
Level 3 takes your practice to new heights by seamlessly transitioning from mat to standing and back again, utilizing all the skills honed through this guide. The 3 essential elements of balance, core work, and mindful movement culminate in this ultimate challenge, as you push your body and mind towards the goal of a No Inversion Lifestyle.
👉 For balance support use a chair, blocks and/or the wall.