Inversion setup

[u/hamperface]

Hi! So im starting all over with charlie follows' inversion courses cuz i bought them but then let someone talk me out of really committing to them (that person was, of course, myself). Im super comfortable in headstands, but wanted to start there anyways because there are aspects i could certainly improve on, and, also, i figured spending 4-5 weeks intensively focusing on headstand stuff would aid the push strength i need in my arms and shoulders before i move on to focus on forearm stand. Back to handstand basics! Anyways, i find myself again bumping up against setting up in both standard setups (tripod, supported) when it comes to the width and length of my base. Right away, as soon as i set my hands or elbows (below my shoulders or wrapping hands around elbows placed on mat), they look and feel too close together. Then, when i do as instructed by placing the top of my head at an equidistant point, making a triangle, EVERYTHING feels and looks too narrow. I can get up in the position, but once im there, i have a constant urge to scale up the triangle, and when i do i feel better. I cant tell from there which position offers more alignment in my wrists and elbows. Ive been wondering if my proportions are just off, so my setup might just be a little different. Idk.. Should i try to stick it out and get comfortable in the more narrow setup? I hope this all made sense. Im so bad at using words to illustrate poses and transitions:P

[u/RonSwanSong87]

This is where an experienced and in person teacher can be invaluable and offer things that pre-recorded, online stuff that is designed for and sold to the masses simply cannot.  

Very little of this that you're asking can be fully or safely conveyed or well communicated from text or asynchronous content alone.

[u/hamperface → u/RonSwanSong87]

Im not sure why you responded, then, if you didn't think there was something useful to say. Sorry. Maybe i read your tone wrong, but to me it sounded like you were trying to shame me for using an online class, without even knowing how much in person instruction i get. I currently can only budget 2.5- 4 hours at the studio that works for me (distance- and price- wise), and i get a minimumof an hour of practice daily, so i have to supplement with online classes. Also, we have pretty limited options in my area, and very rarely does an instructor here seem interested in the questions or concerns from any but their own small in-group. Aside from that, many of my breakthough moments have happened with this particular online instructor; i dont know what it is, but her instruction speaks to my learning style, so i will likely always include her in my practice. I really am sorry if i misread your tone. This is obviously a question that would be easier to ask and answer in person, but i had a moment so i thought id see if reddit had any ideas.

[u/RonSwanSong87 → u/hamperface]

Wasn't trying to be snarky, so sorry if it came off that way. I was more trying to point to the fact that what you're asking is nuanced, individualized and not really safe / advisable for folks to actually give advice in without a) having a good bit of experience and knowledge in the practice and subject of inversions in different people  and b) seeing you and your body / specifics in person and evaluating from there.

Many come on here looking for answers about postures, etc and seem to assume that details about anything yoga-related can be accurately or properly assessed and communicated via pre-recorded video or worse, over less than fully contextualized text like here on Reddit and that is just not really the case, in my experience and opinion...even if the reality of that seems inconvenient and/or frustrating.

This is an embodied practice; we all have differences in not only anatomy, but also mind and spirit and part of what a good and experienced teacher has the potential to offer is knowing you deeper and assessing those elements as well in how they guide and help you. That's what I was trying to convey and why I chose to respond. I maybe could have qualified my first reply more, but I didn't take the time to fully contextualize every single thing bc, honestly, most of the time I do that here then it seems ignored / a bit like a waste of my energy. 

Edit - forgot to add - One thing to maybe look out for is a close by / regionally accessible inversion-specific workshop from an experienced / trusted / recommended teacher where the focus of the entire event is digging deeper into inversions / headstands, etc.  

[u/SeaLordee]

Measuring your elbow width is just a starting point. If you have broad shoulders or your body proportions differ from the standard, a wider stance means greater stability, not poor posture. Listen to your body rather than blindly following instructions from textbooks. When I first started my yoga journey, I also followed the textbooks very strictly but over time I began to listen more to my body and everything worked out well

[u/hamperface → u/SeaLordee]

The cues aboutforearm length and all that are the same thing im hearing in class, but i see my class leads adjust people all the time, so maybe in those cases theyre accomdating those with wider shoulders or whatever. Ive actually received any alignment or suggestions about this particular thing, so maybe i am on the right track. I am gonna see if i cant get some video and figure out with a bit more confidence how well im stacking up. Thank you

[u/HappyBees_1027]

Try spreading your elbows wider than you think. It feels unstable at first but creates a solid base for the neck and shoulders.

[u/Doctor-Waffles]

Take a video of yourself from the side, and from the front and take a look at your alignment and angles

I’m personally in the camp that most people set up way too narrow, and need to widen, which is very much what you seem to be butting into. But again visuals are your best indicator here

With that said, you mention your proficiency with headstands, but then immediately go back on that by saying you don’t feel confident in your set up in the two classic headstand bases. May I ask, are you pressing into them, or still hopping? Are you using the wall for support still (I genuinely think everyone should use the wall way longer than they do…)

Also a totally separate thought based around your order of operations for the course you have… headstands build confidence inverted and our brains proprioception of our body being upside down… but they don’t build as much strength as you might think for forearm, and handstands… so if your goal is to work on all of them, start slow, and practice all three inversions :) they will all assist one another, and can be done in tiny steps in a safe way. I assume your course guides you through lots of entries and variations… I’ll go back to my main point, take a video of yourself from the side AND from head on so you can see if you are collapsing into one shoulder, or actually get a visual of what you are doing

Good luck… be safe… don’t rush

[u/hamperface → u/Doctor-Waffles]

What a thoughtful response! Thank you:) video-ing is a solution to so many of my yoga questions; i avoid it cuz i make such strange and ugly faces that im tempted to skip in person classes whenever i watch myself Lol i know it would really help here, so ill hafta deal with it.

I wasnt taught to hop into headstands. I kind of wosh i had, cuz not being able to hop is a literal nonstarter in my efforts to handstand. Anyways. I started in tucks, then straddle press to bound angle headstand and straightening my lags from there, and sonce then ive focused on control while raising and lowering forward fold press ups. Also- i purposely chose not to use the word "proficient" in describing my headstands, going instead with calling myself comfortable in them because i thought proficiency is not quite yet where im at:P

I also have never used the wall much. Ive been shown how to use a wall to find alignment, and we use the wall to practice handstands, though:)

Thank you!

[u/Doctor-Waffles → u/hamperface]

No problem! :)

Video = just for you… make funny faces all you like, but it’s quite literally the only tool you have in an inversion to actually see what you are doing. Even in a room full of mirrors you wouldn’t be able to look at yourself haha

No hopping into headstands! Don’t feel bad about your way in currently, imo you should only hop when you are on forearms or hands because you have more room and time to fall… headstands are a control thing and it sounds like you’ve got that

Wall… and continue the convo on handstands as a maybe… it’s just an amazing tool! If your goal is to build strength through doing handstands (which is an incredible goal) one of the best things you can do for yourself is remove obstacles… balance and strength work hand in hand, and if you can remove at least some of the balance demand… you can focus almost entirely on the strength needed!