Inversion Support + Mantras
Focus in on Flipping Over
Written by LJ M.
Anyone else feel like everything is turning on its head in October? The leaves start to scatter, the breeze shifts, and our familiar rhythms of summer tilt to something new! Inversions in your yoga practice might give that same supportive shift. This month at Funky Buddha Yoga, we’re playing with perspective, strengthening in new ways, and cultivating courage!
Whether you’re drawn to restorative postures or want to invert more intricately, mindful preparations are key to safety and confidence on the mat! While inversion range, our building blocks tend not to: strength, stability, and ease all can help quiet the mind and spark playfulness in your everyday yoga practices.
Different Inversions to Peep!
Restorative Inversions: Legs up the Wall, Fish Pose, Childs Pose, Puppy Pose, Straight-Leg Bridge Pose with Block
Foundational Inversions: Forward Fold, Bridge Pose, Downward Dog, Dolphin Pose, Supported Headstand
Dialed-Up Inversions: Wheel Pose, Plow Pose, Crow Pose, Forearm Stand, Shoulder Stand, Headstand
The Funkin’ Foundations
Bigger inversions can ask a lot of our bodies! Strong shoulders, steady core containers, and spinal range of motion all come together in different ways to support these asks. Utilizing foundational postures/movements can prepare you well <3
Strong, Open Shoulders!
💎 Dolphin Pose: try squeezing a block between forearms to dial it up even more!
💎 Thread the Needle: gently open the shoulders to release any tension before bearing weight
💎 Cat/Cow: warm up those stabilizers by sending breath to your upper back
Conscious Cores!
💎 Forearm Planks: light up your deep core and tune into breath, plus workkkk that upper back
💎 Leg Raises: my personal favorite is including a nice long legs-up-the-wall and not moving into a bigger inversion 😉 but! These are great for low core strengthening and hip flexor warm ups
💎 Boat Pose: keep your toes down to connect to engage with breath or lift them up for a dial up
Steady, Flexy Spines!
💎 Sphynx Pose: warm up the spine to prepare with flexion
💎 Cow Hip Rolls: add a twisty bit to your Cat/Cow by adding rotation to hips and/or shoulders
💎 Bridge + Thigh Block: squeeze a block to activate core container, steady posterior chains, and sync to breath
Tending Post-Flip
While foundational movement and strength is great preparation support, we’re all about balancing effort with ease at Funky Buddha Yoga. Offering the body release post-flip is so important to feeling good in your movement patterns.
Restorative postures like Childs Pose and Butterfly can decompress the spine and open your front-side body for release. Momentary rests between attempts or dial ups may offer spaciousness and retune your breath, while slow standing twists can help with “shaking it off.” Remember: inversions aren’t a “goal” to check off a yoga list. These are simply invitations of curiosity–some days you may feel like floating toes up in a challenge; other days might call for deep grounding in supported shapes. Both are valuable, it’s all about listening to your body!
We can’t wait to support your inverted practice, catch ya on the mat!
Mantra! Mantra! Mantras!
Written by LL
What is a Mantra?
We all have a good general idea of what a mantra is. If we say, “I’ll make it my mantra”, we mean we’ll repeat a phrase enough that we’ll focus on it, perhaps even making it a goal or something to strive toward. We use mantras when we sing, or listen to a song on repeat, which can be lovely and positive, or on occasion ear-worm-y and irritating. We also have mental mantras, which can be chosen and supportive, like positive affirmations or lovingkindness phrases!
The word from its Sanskrit root means “mind tool” or “thought tool”–manas means mind, man means to think, and tra is tool. It can also be translated as instrument of thought or sacred message.
A mantra in practice is a repeated sound, word, or phrase that offers many benefits like:
💎 Supporting focus and concentration
💎 Can relieve stress by reducing stress hormones
💎 If done aloud, the vibrations of sound in your body Increase nitric oxide, which: regulates blood pressure, improves immune function, and improves blood flow (these are just a few of the many benefits from this amazing gas we create inside our sinus cavities)
It’s also said in ancient texts, and through many wise teachers, that repeating a mantra can be a powerful tool for creativity and personal growth. In addition to the meaning we add to words, the sound vibration itself –from each syllable, word, and connecting phrase–creates a unique vibration that affects us energetically, and even emotionally.
Quick Exercise:
Take a few moments to repeat the phrase “I like pizza” at least 3 times, with a deep breath between each. Notice how you feel.
Now repeat the phrase “May (name of your loved one) be healthy and loved.” at least 3 times, with a deep breath between each. Notice again how you feel.
You’ll likely feel different after the repetition of each one, as the words have different meanings for us.
Now try repeating the phrase “So Hum” 3 times. Like: So Hum. Deep breath, long exhale. So Hum. Deep breath, long exhale. So Hum. Slow deep breath, lingering exhale.
This phrase means “I am that” or more clearly, “I am pure awareness.” The sound, focused concentration, and repetition of So Hum is just as important as the words. Try setting a timer for 2 minutes and repeat this mantra slowly. A mantra is a concentration tool! The simple act of repeating this phrase helps you maintain focus, or have a focus to return to. Notice how you feel after just a few minutes of gentle concentration.
How to Work with Mantras:
You can use positive affirmations, look for traditional Sanskrit words or phrases, or simply hum a particular note. You can also silently repeat a phrase as a form of concentration. This also may create new, and perhaps more positive, thought forms. Try out some phrases and see what speaks to you, what uplifts you, what calms you.
Traditionally, you might work with a simple Sanskrit phrase like So Hum, or Om Mani Padme Hum* to feel the sound vibrations and release your mind from applying meaning to the words–feel free to play with any sound or phrase that calls to you!
*Om Mani Padme Hum Literal meaning: A jewel is in the lotus. Contextual meaning, as it is filled with symbolism: With intention and wisdom, pure thought and form is here.
We’re also SO EXCITED to invite you to our Kirtan Circle in November! This is a time to enjoy a form of yoga called Bhakti (meaning devotion), which includes chanting and singing as a community. You don’t need to be a “singer” to join us; you can simply enjoy the sound, vibration, and community. Save the date for Sunday, Nov 16th at 2:30pm!
If you’d like to dive deeper, we invite you to join us for our monthly meditation circle!
Check out our Youtube for an overview of these concepts or a meditation practice to try them on <3
As always, we hope that you join us M-F at 7:30am for Funky Buddha Yoga’s free, live, virtual meditation to learn more practices, nuances, and dive deeper into a plethora of tools that can bring your practice off your mat and into your daily life <3
