Falling Safely Out of Inversions

Transcript

hey friends welcome back so good to have you here today today should be a nice quick video because we are just going to hit one topic and one topic only and that is falling and falling safely so this will pretty much work for all forearm stands headstands mostly and handstands as well but i'm gonna show it to you in forearm stand because that can be kind of the most difficult one to fall out of i think because your forearms are kind of plastered to the floor so do this for any of those postures it'll totally work for any of them but i want you to feel confident and you're falling because falling's going to happen it's going to happen all the time people that want to learn how to get upside down and do inversions like headstand forearm stand and handstand you better get pretty well acquainted with following because it's going to happen it's going to happen all the time i have fallen two or three times way more than i've nailed my posture so i'm cool with falling it happens and i want you to feel safe in your falling too because then you're going to feel so much more safe and determined and focused when you are in your practice when you're doing your inversions because falling it's no big deal so let's pretend you don't know how to forearm stand but you're trying to learn how to and you're like oh but what if i fall i got you you're gonna fall let's just let that go so we're gonna get the four arms down and you know that the forearms need to be shoulders width so grab opposite elbow hands back down if you need to interlace your hands you can but it you know it's just one more step you got to release them from each other but that's okay maybe we'll do one with the hands clasped you're like okay i'm going to kick up i'm going to kick up what if i fall the first thing we're going to do is learn how to cartwheel out of it we're going to cartwheel out of our hands and even if you don't know how to cartwheel it just means you're going to kick your legs to the side and typically when you kick your legs to a side you're going to pick one side and you're going to do it that way every time just like when you pick up a pencil you always write with your right hand are you always right with your left when you fall you're going to fall to the left because that's just the way you do it i learned a fall to the left because i have more room this way to my right is the wall plus i think it's easier for me to fall to the left because i'm right-handed i'm right arm dominant so my right arm takes um a little bit more work to lift up off the ground that's my stronger arm so i can lift it up easier all right so let's kick up and let's fall forearms are down i'm going to kick up and once i get them up i'm going to kick to the left and as i kick to the left it's my right arm that has to lift up all right so i kick up i cover the left the right hand lifts it's not gonna be pretty it doesn't have to be you're falling you just have to be safe and i want you to practice doing that so get those four arms down and maybe just practice kicking over the side of the mat if you're too afraid to kick all the way up high so kick to the left one foot at a time left toes then right and just practice doing this motion and then get it a little higher and as you get higher and higher you are going to have to release one arm that's okay you can do it now if you have to follow the opposite way here and there that's okay that's okay but i want you to have to have a dominant side that way your brain automatically goes up i'm falling i know what to do and i know right where to go so there is the cartwheel out of it all you're going to do kick those legs up let them go to the side as you see that my left hand stays down it's there to brace me to hold still and the right arm comes in to take that balance to help me reassociate with a new place that i'm landing and it's got me to keep balance so that i don't just roll away all right so that is your cartwheel out that's my very first preference as far as if you get up into that forearm stand you've got balance for a half second on falling cartwheel to the left so let me show you what that would look like if you had that full forearm stand and then you lose it while you're up there all right i'm in my form straight oh my gosh you're good i'm excited and now i fall to the left left hand stays down right arm comes back to brace no big deal laying on the balls of the toes as you see i don't clunk down to my feet because that hurts that's loud that's jarring the heels don't like it the knees don't like it the hips don't like it balls of the toes if you think about it whenever you jump you don't jump like this you jump like this and it makes for a little bit lighter impact on the joints so in the beginning that may be hard to do because falling is kind of crazy but i promise you'll get a lot of practice at it because you're really going to go out this good and practice your inversion so you have lots of opportunities to follow so jump off of the balls of the toes land on the balls of the toes all right so there's your cartwheel i'm up no i'm not i fall to the left you're welcome to steal my side and take on the left if you're a hand dominant but do what works for you and you'll find out very quickly what side feels more natural for you maybe practice this on carpet or in the grass first that way if you do fall it's really not too big of a deal i have a cement floor it's not the most forgiving i've fallen like i said a lot more than i've nailed it and that just is going to be part of the journey so maybe practice in a place that feels a little bit easier all right so these are my less likely favorite versions of falling but they do happen and you need to be prepared for them so practice the falling that way when it happens it's not as disassociating and scary and all that kind of a stuff all right so the next version and this also works in headstand and form stand and handstand a little harder with handstand because it's a bigger back then but yeah it's the backbend it's the falling over and that's what a lot of people are worried about so you need to make sure that you have open enough shoulders so open enough shoulders as then they open like this that you have your shoulders be able to come up in line with your ears and you don't have to have this perfect backbench you just have to not fall right on your head right it doesn't have to be the most beautiful backbend you've ever seen it's just there to catch you all right so let's get up into that forearm stand this is usually when people are able to kick up high enough but they over kick they kick too high and then boom they fall right over this is what i see with people that try to jump into their inversions and they they have little control so they go all the way over so that's what we're going to work on make sure that you have opposite elbow your shoulders width and then okay i got my forearm stand i'm up oh my god all the way over but i don't know if you saw again i landed on the balls of the toes and it didn't have to be this really pretty backbend it was just there to save me and protect me and so that my shoulders didn't get smashed into the ground and rolled over my neck funny and all that awful stuff so that's something to practice if you have a really good backbend already and your shoulders are open but what i want you to think about is it doesn't have to be beautiful and let the knees bend to take on that impact to take on that fall land on the balls of the toes don't close your eyes breathe through it maybe record these kinds of things so that you see what they look like when they happen that way in your mind's eye maybe it seems really really scary and you're like i could never so if you watch the video of you doing it on the carpet or in the grass you're like oh that didn't actually look that bad i actually did pretty good at that maybe i'm pretty good at batman's and i didn't even know it so that's something that you have to practice and i would recommend that if you're going to fall into a back bend like oh my gosh i'm losing it one leg then the other and slowly lower down get yourself together laugh at it because it's no big deal and get back up and go on to the next thing my least favorite version of falling and i'm 40. my spine is not you know a 20 year old spine anymore but i can still do this version i don't like to but maybe it'll work for you it's particularly hard if you have a very hard floor like i do so outside on carpet those kinds of things it's much better so i wouldn't recommend this one for handstand you're much higher up younger girls gymnasts that i see they do this all the time but i wouldn't recommend it for you know people 40 in a handstand on a cement floor so i'm gonna move way back here because it's the tuck the chin and roll method so it works for headset and it works for forearm stand you're up here you're feeling like oh my gosh i'm i'm losing it i'm losing it look behind you tuck the chin and roll a little harder because i got these plans here i don't want to kick them over but what you want to do is tuck the chin that way you roll over the back of the neck and you don't hurt your neck and your head you look towards your belly button around your spine and roll down that's definitely one that can be a little like whoa i mean even me that wasn't like the smoothest landing i didn't roll enough as i like is a little bit funky i don't preface it a whole lot because it's not my favorite but it's a lot better than completely collapsing in on yourself and really jacking up your neck in a bad way so tuck tuck tuck roll roll roll another one that would feel a lot better on the grass but you can totally do it once your arms are down flat you can definitely fit your head right through them i remember thinking the first time i did this like it doesn't work i can't fit through my arms but all that has to fit through your arms is your head so i'm gonna give myself as much room as possible to get that forearm stand or that headstand oh my gosh i'm going down look chin round and roll anyway so those are the main ways that i fall when i'm doing my inversion practice there's always the hole don't fall over in the first place you know so that's ideal what you would do is you're kicking up keep one knee pulled in you're just gonna fall back down the nice way you know so that honestly is my very first choice my very number one preference is to if you don't feel secure don't lift up both legs but keep one knee pulled in or one leg out you're always going to fall the right way or the safe way but if both legs are up and you know you're going down try to cartwheel out if it's too far past that then make sure that you can bend into that safe backbend if your shoulders aren't having it tuck the chin around the spine and roll out of it but they do take practice they take practice and they take a little bit of bravery because letting go can be scary but learning how to fly can feel really really amazing so practice falling find your bravery and take flight i hope that helped you and you feel a little bit more secure because falling is going to happen if this helped you at all please leave a comment make sure that you follow me on social medias like tic tac instagram my name is kelsey will be there too drink your water and have an amazing day namaste