Tuck invert to basic invert

Forever Young started this discussion · 2/22/2012

Hi Everyone 🙂 I am really battling with the tuck invert to basic invert at the moment. I have been working on the knees to chest for a while now and can do a few without touching the florr inbetween. HOWEVER, I just can't seem to get the part where you lean back and bring your hips up!! I am not sure what I am doing wrong. Once in the tuck position - I really don't know how to move my body so that it falls back, I am stuck in the tuck position but not in the inverted tuck position. I hope this makes sense! Please can anyone give me some tips on how to get my body to do what I want it to do. Is it a strength issue? I don't think it is as I can do the knees to chest without any problems. Once in the tuck position I am just not sure how to make my body lean back..... I think this might be a "blonde" moment. Any help would be much appreciated. 🌸

12 replies

chemgoddess1 · 2/22/2012
When you are in the tucked position your arms should be bent and tight to your body. Pretty much all you have to do it look up and straighten your arms. If you arms are NOT bent and tight to your body, rework your tucks. You should be in a tight little ball when you bring those knees up.
amy · 2/22/2012
Holding the tuck is arms and hip flexors help you raise the legs. To lift up and over is all core but you can use your arms to help... You have to lift your hips over your hands to get inverted. It helps to lower your hands so you don't have to lift thebhips quite as high- as you engage your core to pull your hips up (as in a yoga plow), straighten your arms at the same time so that you are changing your pivot point. Focus on pulling the pole through your arms to help pull your body up-- as though you're pulling a huge weed out of the ceiling. If you're really stuck, try working them from the floor to feel what needs to work through your core. It's also possible that you need to do more strengthening. Good luck! Ths one is a serious toughie.
amy · 2/22/2012
Sorry-- not "through your arms"-- use your arms to pull the pole towards your face. Ugh iPad responses never make as much sense!
Mary Ellyn · 2/22/2012
Amy...I got confused when you said straighten "arms" as in both arms but then I realized are you talking about a closed grip as opposed to a split bracket grip tuck? In the split bracket tuck I instruct to extend the upper arm but keep lower arm engaged and bend slightly as you lean back. Also another good tip in either grip is to drop the lower knee...keep the hips up above the hands but drop the knee down as you lean back.
FuzzyNavel · 2/22/2012
the tuck invert is VERY tough, but such a great way to prep for the basic invert. Are you using Veena's strength routine? If you can get to where you are able to do both sets of knee tucks...those are such a great strength builder for the tuck invert and you'll be able to get your aerial invert quickly as well.
o0sair0o · 2/22/2012
I'm having exactly the same problem lately so it's nice to know it's not just me.
sarahashworth46028 · 2/23/2012
This move does my head in- sometimes I can do it sometimes I can't and end up stuck in the tuck but unable to drop back.. Annoying, when you know you can do it!! My instructor advised me hands no higher than your chin- as you have to get your bum higher above your hands. That little piece of advice helped loads. Also tonight I tried this on my left side (non dominant/ weaker) so right arm on pole and left arm above right on outside of pole and got it easier than on my dominant side so perhaps try that too?? Good luck- I feel your frustration :-)
ShonaLancs · 2/23/2012
Arrggh-the post above is mine, stupid phone staying logged in on my mates profile!
eitoile · 2/24/2012
are you looking up at the pole to see where your legs need to get onto the pole? that might be keeping you from leaning back and lifting your legs up? when i started learning inverts (and now when i'm learning shoulder mounts), i kept being paranoid about whether my legs would miss the pole, so i kept looking at the pole and not letting my head drop back and upper body lean back, so it was easier getting the hips over the hands. but after my teacher spotted me several times and told me to just trust the pole to be there and my legs to get onto the pole, it got much better for me :) and yeah, i start off with my hands as low as possible, usually next to my shoulders, to make it easier. good luck! :)
MissMeliss · 2/24/2012
I know I had the strength to do t his, but couldn't. From posts previously on here (*sorry I can't give credit to the person who said this as I can't recall) but... look BEHIND you. I always seem to focus on the top of the pole. As soon as I looked behind that, it was a cinch. Try that! I hope this helps :D
Forever Young · 2/29/2012
Aaaaarh... Even with all this great advise from all you ladies, I still can't get it. It is driving me insane! I have watched all the videos I can (Veena included) and I get what to do - it just does not work when I try. Everyone makes it look so easy. Will keep on trying I guess until the proverbial penny drops!
PaulettePoles · 2/29/2012
All great tips on here- and yes look behind you! FInd a spot on the wall- like a plug or something to aim your gaze at when you tip backwards and that should help too! :) Keep trying, you will get it!