Inverting Safely

About This Class

This 43-minute dynamic flow class is entirely dedicated to inverting safely, guiding practitioners step by step through the foundational mechanics of being upside down. Instructor Hilaire Lockwood opens with extensive Bandha work — Mula Bandha, Asvini Mudra, and Uddiyana Bandha — framing internal lift as the non-negotiable prerequisite for every inversion. From there, the class builds Baddha Hasta Sirsasana A (bound-hand headstand) through a careful progression: crown placement, triangular base, modified Down Dog entry, head-lift test, incremental foot-floating, tuck, straight-line pause, and finally legs to sky — each stage treated as a complete destination. Mukha Hasta Sirsasana A (open-hand / Chaturanga-arm headstand) follows with equal attention to weight distribution between hands and crown. The class then transitions to Pincha Mayurasana (forearm balance), prepped through Dolphin (Makrasana), chin-over-thumbs walking, and single-leg lifts with an emphasis on controlled, Bandha-driven ascent rather than momentum or kick. The counter-pose sequence includes Salamba Sarvangasana (Shoulderstand) with detailed neck-safety cuing, Halasana (Plow), Karnapidasana, Happy Baby (Ananda Balasana), and a supine twist before Savasana. Throughout, Hilaire weaves in psychological coaching around fear, presence, and building practice with longevity in mind, making this class as much a mental training as a physical one.