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We teach traditional Hatha Yoga, a holistic science for health and wellbeing. Yoga Teacher Training.

Rory Viggers & Dory Walker
Yoga Teacher Trainers, Mind Mechanics, Meditation, Headstand & Inversion specialists, Global Retreat leaders, 25 years, Dona Holleman students. Feel awesome in body and mind through ancient practices for contemporary life. Our Yoga is inspired by our study of classical teachings of Hatha yoga in disciplines that include Iyengar, Sivananda, Satyananda, Krishnamacharya and

Dona Holleman's Centered Yoga system. We offer weekly yoga classes, courses and workshops in Clifton - Bristol, the South West & London. UK and International Yoga Retreats. Holistic Treatments. Yoga Therapy. Private Tuition. Yoga in the workplace.

15/05/2026

The most commonly taught variant of Bakasana today is mostly taught as an arm balance.

There is another version of Bakasana that has a different focus.

And that difference changes everything.

In the commonly taught form:

Legs are neutral
Knees stick to the backs of the arms
The body slants downwards
Weight rests more in the arms

What helps keep everything together is friction + angle.

Which is why it can feel:

heavy in the legs
heavy in the arms
short lived
one slip away from nose diving

Out of the hundreds of messages I receive about this pose, heaviness is a common problem.

The classical version is a very different bird.

And it directly deals with the heaviness.

This is the version I learned from Dona Holleman, who learned it from Iyengar in the 1960s.

Shins move toward the armpits, not the knees
Legs are externally rotated
Pelvis + shoulders are level
Spine curves upward (essential)

And the main lift does not come from the arms.

It comes from the abdominals.

Because the Bakasana family are abdominal practices.

That is where they sit in the asana family tree.

When the abdominals become the engine, lift feels much lighter.

Yes, this version requires more:

energy
abdominal power
precision
inner lift

Because that is exactly what it is designed to build.

And that is why it becomes so transferable.

The lifting action is one of the greatest abdominal exercises you can develop.

And there is a drill you can do with the feet still on the floor that gives you the exact same lift pattern.

So even without “flying”, you can train the real action.

The hundreds of students I have shared this with have added this to the common version, and it has made the difference between staying grounded and taking flight.

This is something I’m sharing inside the free 3-day Inversion & Arm Balance training next week.

If you want Crow to feel light instead of heavy, reply CROW and I’ll send you the invite 🚀

Follow .kutir for more Crow tips.

14/05/2026

How many times has this happened?

It’s Pincha time.

The teacher says:

Put a belt around your arms.
Or a block between your hands.

From the outside, it looks reasonable.

Arms slipping?
Use a belt.

Hands coming together?
Use a block.

Problem solved.

Except it often isn’t.

I did this for years.

Because every teacher told me to.
Even really good ones.

Fast forward and I was still stuck in the belt.

I call it Pincha Prison.

Then I was shown the real problem.

The belt encourages you to push OUT into it.

The block encourages you to push IN to keep it from falling.

This is the exact opposite direction of what Pincha actually needs.

It’s like pressing the accelerator while your foot is still on the brake.

So of course progress feels slow.

When I finally stopped relying on the belt and started using techniques and drills that actually supported the real action, I finally went belt free.

And this is coming from someone who had very tight shoulders.

This is the piece most people miss.

If your elbows keep slipping, the solution is not always to hold them in place.

It is to understand why they are slipping in the first place.

Because 90% of the teachers and students I support don’t have a strength, flexibility or body type problem.

They have a methodology problem.

So many commonly taught techniques look helpful from the outside.

But when you examine what they actually make the body do, they often don’t match the pose.

That is what I’m breaking down inside the upcoming free 3-day Inversion & Arm Balance training.

Including a far more effective way to get out of Pincha Prison.

The same approach I used to finally stop the elbows slipping.

And the same one I’ve used to support hundreds of others to break through too.

If Pincha still feels like an elbow-slipping battle, reply PINCHA and I’ll send you the invite 🙌

13/05/2026

The Headstand method you were taught may not be the most effective one

And most people never even realise that is a possibility

I’ve worked with hundreds of teachers + students specifically with Headstand

And the cues people have been given are all over the place

Hold opposite elbows
Keep all the weight in the arms
Little to no weight in the head
Clasp the hands into the skull

These are some of the most commonly taught instructions today

And yet they are often the very things making Headstand heavier, harder & more unstable than it needs to be

Which is why so many people end up thinking:

I’m not strong enough
My balance is bad
My neck doesn’t like Headstand
Maybe this pose just isn’t for me

Because if the mainstream method feels hard, most people assume the issue must be them

Why wouldn’t they?

But Headstand can be built very differently

And some approaches align far more effectively with:
physics
body mechanics
support structures
long-term sustainability

And from some of the trials I’ve started, potentially even very different effects on the brain & nervous system too

The approach I’m interested in is the one that is most efficient, integrated, supportive, sustainable

Yet strangely, that is often not the version most commonly taught today

Particularly in flow environments where Headstand becomes short-hold & arm-centred

And yes, some people can get away with that

Usually because they are strong enough to compensate

But for many others it feels:

heavy
unstable
effortful

And this is no surprise

Because the most effective setup does not rely on the arms in the dominant way most people think

The focus is somewhere else entirely

This is the part most people never get shown

And when we break this down in trainings, the penny drops fast

People suddenly realise:

they were never weak
they were never incapable
they were working from a misaligned setup

Every time we teach this there are major breakthroughs

First-time lifts
Staying up with less effort
Less fear
More stability & balance

All from redesigning the foundations

This is exactly what I’ll be breaking down in the upcoming free 3-part inversion training

Reply HEAD for

12/05/2026

A lot of people think Crow/Crane/Bakasana isn’t happening because they need stronger arms

But the breakthroughs I’ve been seeing this week are not coming from stronger arms

They’re coming from a different approach

I’ve had many messages from people who have been stuck in Crow/Bakasana for years

People who thought they:

weren’t strong enough
too heavy
too old
just couldn’t do it

Then they changed the method

And everything changed

This is something I see again & again

And it’s not their fault

Most teachers teach the commonly taught version

But commonly taught does not always mean the full or complete picture

With Crow/Bakasana, one of the biggest issues is this:

The pose is usually taught as an arm balance

Which makes sense on one level

But when the focus becomes mostly:

arms
balance
gripping the legs
stacking with gravity

…a key piece gets missed.

The lift

And where that lift actually comes from

The abdominals

In the commonly taught version, friction + angle can keep the pose together

Which is why:

arms burn
legs can feel heavy
one small shift and down you come

The classical version is a completely different bird.

You don’t rely on gripping the legs to the arms.

You don’t rely purely on arm strength.
You don’t rely on friction.

Instead:

the legs compact
the feet switch on
the abdomen + feet becomes the engine
the spine domes upward

And suddenly the pose feels different.

Lighter, more connected & supported

This is also why the classical version transfers so well into other asanas

Particularly backbends + forward bends

Because this family of poses are deeply abdominal practices

And this is the part most people never get shown in a normal class

So they assume the problem is them

Not strong enough
Not built for it
Not capable

But when the right mechanics switch on, the whole story changes

People finally realising:

it wasn’t them
it was the method

I have messages from people who’ve added this 1 element to the version they practice & it’s changed everything

Because they weren’t shown it in a class & didnt know it was missing

I’m breaking this down inside the upcoming FREE 3-part inversions training.

If the Crows still feels heavy, or you’ve been blaming your strength, reply CROW for the invite

11/05/2026

The biggest Headstand lesson I ever learned was this:

If you’re putting the weight in your arms, you’ve already made the pose 10x harder

For years, the whole yoga world told me the same thing:

“Build Headstand in your arms. Keep the weight off your head.”

So when I struggled, I assumed I was the problem
Not the method

It wasn’t even on my radar that there could be another way

Then 15 years ago the penny dropped

Putting the weight in your arms is why most people struggle
Not a lack of strength
Not a lack of ability
Not you

And this is not just “don’t rely on your arms”

It’s a complete redesign of where the real foundations of the pose actually are

Here’s the thing
This arms take the weight method is still the most widely taught, even by incredible teachers

And when you hear people say “Headstand is dangerous for the neck”, what they often don’t know is that you can switch on a support system where the neck is safe because it is supported, organised, integrated

In fact, not using that area at all and relying on arms can be even more unhelpful.
You leave the area vulnerable and under trained

Because when you rely on arm power, something important happens

The true support system stays dormant
Missing
Offline

So if your arms tire quickly
If floating your legs feels impossible
If balancing feels wobbly
If staying up feels effortful

It’s not your strength
It’s your mechanics

Learning this changed everything

Because suddenly I had to question everything

If the most common method wasn’t the most effective, what else wasn’t?
What else was missing?
What else was overlooked?

That question pulled me into years of study with the brilliance & genius of Dona Holleman
Years of uncovering enhancements, & total overhauls, for almost every asana
And eventually supporting hundreds of students & teachers who felt “stuck” in their practice

So if you’re relying on arm strength, please stop blaming yourself
It’s not you
It’s the method you were given

There is a far more effective, body centred, mechanics driven approach

It’s exactly what I’m teaching inside the upcoming FREE 3-part inversion training

For an invite reply HEAD

I look forward to sharing :)

10/05/2026

Modern Bakasana is taught as an arm balance

Classical Bakasana has a different focus

That difference changes everything

Modern version:
Knees wedge into the backs of the arms
Pelvis high
Head drops
Weight loads into the arms

Friction + angle keep it together
And the abdomen doesn’t actually need to do much

Which is why:
Legs feel heavy
Arms burn
Balance is short lived
One small shift = faceplant

it’s arm dominant
And it’s now the most commonly taught version

Classical Bakasana is a different bird

Shins move toward the armpits, not the knees
Legs externally rotated
Pelvis + shoulders level
Spine curves upward (key)

Main lift does not come from the arms

It comes from the abdomen

Because the classical Bakasana family are abdominal practices
That’s their place in the asana family tree

When the abdomen becomes the engine:
Lift feels lighter
Rebound can travel through the body
The whole shape feels organised, not stacked

Yes, classical takes more:
Energy
Abdominal power
Precision
Inner lift

That’s why it builds something transferable

The primary action is one of the strongest abdominal exercises you can develop
And you can train it without even balancing on your hands

Quick practical cue (what this reel shows):
If you want the legs higher, roll the arms externally under the legs so you land more on the triceps
It creates a tighter, more compact bind

Think Malasana or Baddha Konasana on your hands

When hands, arms, feet, spine + abdomen have cohesion, lift happens and legs get light

I break this down inside the upcoming free 3-part inversion and arm balance training.

If you want Crow (and the whole arm balance family) to feel light instead of heavy, reply CROW for an invite

09/05/2026

If you’re putting all the weight in your arms in Headstand, you’ve already made the pose 10x harder

And in 2026, this is still one of the most commonly taught approaches

If you’ve been taught to:

hold opposite elbows to measure the arms
keep little to no weight in the head
make the arms take the load
press the hands into the head

…you’ve likely been given a setup that makes Headstand far harder than it needs to be

That arm setup twists the shoulders & starts the arms in the opposite rotation you actually need

“No weight in the head” disconnects one of the key support structures & turns Headstand into an unnecessary arm-strength battle

And pressing the hands into the head removes the downward energy that creates rebound, lift + lightness

I know because this is exactly how I was taught too

So when I felt heavy, unstable & tired in the arms, I assumed the issue was me

Not the method

When everyone around you teaches the same thing, it doesn’t even occur to you there could be another way

That changed 15 years ago

And what I realised was this:

Most people are learning Headstand in environments where you can get away with a lot

Short-hold flow classes
Quick transitions
A few breaths upside down

And when you only stay briefly, you can compensate

With strength, flexibility, momentum

But if you want a Headstand that is:
light
stable
sustainable
long-lasting

…you need a completely different design - with no missing links..

One where the whole body works together

This is why so many students and teachers I support suddenly realise:

they were never the issue

The method was

I see it over and over inside Inversion Foundations

People who struggled for years thinking they weren’t strong enough, too old, wrong body.

Suddenly feeling:

lighter
stable
less fearful

And now Believe in themselves

because the mechanics finally align now that they have a method that actually works with the body

And everyone deserves that

I’ll be breaking this down fully inside the upcoming free 3-part inversion training

If Headstand still feels heavier, harder or more unstable than you think it should…

comment HEAD and I’ll send you the invite

#

08/05/2026

Modern Crow is taught as an arm balance.

But the breakthroughs I’m seeing this week aren’t coming from stronger arms.

I’ve had many messages from people who have been stuck in Crow/Bakasana for years.

People who thought they:

weren’t strong enough
were too heavy
were too old
just couldn’t do Crow

Then they changed the approach.

And everything changed.

This is something I see again and again.

And honestly, it’s not their fault.

Most teachers teach the commonly taught version.

But mainstream does not always mean most effective.

And with Crow/Bakasana, one of the biggest issues is this:

The pose is usually taught as an arm balance.

Which makes sense… on one level.

But when the focus becomes mostly:
arms
balance
gripping the legs
stacking with gravity

…a key piece gets missed.

The lift.

And where that lift actually comes from.

The abdominals.

In the modern version, friction + angle often keep the pose together.

Which is why:
arms burn
legs feel heavy
one small shift and down you come

The classical version is a completely different bird.

You don’t rely on gripping the legs to the arms.
You don’t rely purely on arm strength.
You don’t rely on friction.

Instead:

the legs compact
the feet switch on
the abdomen becomes the engine
the spine domes upward

And suddenly the pose feels completely different.

Lighter.
More connected and supported

This is also why the classical version transfers so well into other asanas.

Particularly backbends and forward bends.

Because this family of poses are deeply abdominal practices.

And this is the part most people never get shown in a normal class.

So they assume the problem is them.

Not strong enough.
Not built for it.
Not capable.

But when the right mechanics switch on, the whole story changes.

That is why so many of these messages have been so amazing to receive.

People finally realising:

it wasn’t them
it was the method

I’m breaking down these exact lift mechanics inside the upcoming free 3-part Inversion & Arm Balance training.

If Crow still feels heavy, or you’ve been blaming your strength, reply CROW for the invite.

07/05/2026

Imagine holding a heavy pole between your hands without letting it touch the floor

Your arms would have to work incredibly hard

That’s cantilever support

Now imagine letting the pole connect to the floor

Now the ground takes the load
And gives support back

Your arms barely need to work

That’s axial support

This is exactly what’s happening in Headstand

Most people are taught:

“Put all the weight in your arms”
“Keep the weight off the head”
“Keep the head passive”

That turns Headstand into the first example

You’re holding the pole in the air

Your arms carry everything

So the pose feels:

heavy
effortful
short-lived

But when the head becomes an active contact point…

everything changes

The body roots down
The ground gives support back

That’s the Normal Force

Now the body can organise around that support

The spine begins to work
The arms stop trying to do everything

And that’s when Headstand becomes:

lighter
more stable
something you can actually stay in

I was the same until I was shown the real mechanics 15 years ago.

Before that, I had already spent 10 years practising the most commonly taught method, muscling my way through it.

And its crazy that 25 years later, it is still the default instruction.

Out of the hundreds of teachers and students I’ve supported specifically with headstand, most are taught exactly this way.

Dolphin reps will make your arms stronger

But they won’t build the real support chain Headstand requires

Most people don’t have a strength problem

They have a method problem

Inside the upcoming Free 3-part inversion training, I break this down fully

What’s actually happening
What’s missing
And what to do instead

So you can rebuild the pose around the body’s real support system

If you want to rebuild the pose around the body’s real support system so the legs are light, you eliminate wobble and reduce fear, reply HEAD and I’ll send the details

07/05/2026

Modern Bakasana is taught as an arm balance

Classical Bakasana has a different focus…

That difference changes everything

In the modern version:
Knees wedge into the backs of the arms
Pelvis is high
Head drops
Weight rests on arms

What helps keep everything together is friction + angle

The abdomen doesn’t need to do much

Which is why:
Legs can feel heavy
Arms burn
Balance feels short-lived
One small shift equals faceplant

This version is what’s now most commonly taught, influenced by gymnastics and callisthenics.

It’s arm dominant

The classical version is a completely different bird…

Shins move toward the armpits, not the knees
Legs are in external rotation
Pelvis + shoulders are level
Spine curves upward (this is key)

And the main lift does not come from the arms

It comes from the abdomen.

Because the (classical) Bakasana family are abdominal practices
That’s their place in the asana family tree

(And why classical bakasana is one of the best counter postures to backbends)

When the abdomen becomes the engine:
Lift feels lighter
Rebound force can travel through the body
The body feels organised instead of stacked

Yes, the classical version requires more energy
More abdominal power
More precision
More inner lift

That is exactly why it builds something transferable

The primary action required is one of the greatest abdominal exercises you can develop
(And you can train it without even balancing on your hands)

If you want the legs to get more into the desired place, take some height under the feet

That extra height lets the arms get more underneath you, so you can set the shin position tighter in.

Classical Bakasana is essentially Malasana or Baddha Konasana on your hands.

When hands, arms, feet, spine + abdomen have cohesion, lift happens & the legs get light

This is what we teach inside the upcoming FREE 3-part Inversions training.

If you want Crow (and all arm balances) to feel light instead of heavy, reply CROW & I’ll send you the invite 🚀

06/05/2026

This is something I see again & again with Headstand

Blanket statements with no context

“Headstand is dangerous”
“Avoid pressure on the head, protect the neck”
“Keep all the weight in the arms”

I’ve worked with hundreds of teachers & students around Headstand

And I see clear patterns

A huge number of people are fearful of the pose simply because someone in authority told them it was dangerous

But often, the people warning against Headstand either:

1 - rarely practise the pose themselves (or never)
2 - use methods that are not the most effective or integrated

So people end up thinking the pose itself is the problem

When often it is the method

Context changes everything

Of course, if someone has a specific medical situation, that is a different conversation

But fundamentally, there is a way to practise Headstand where the head & neck are integrated into the support system

This is where axial loading matters

When the head is used correctly, the load travels through the central column:

Head
Spine
Pelvis
Legs
Feet

The whole system learns to organise around that line

But when Headstand becomes “arms only” & the head is avoided, the design changes

You shift more into a cantilever situation through the arms

More physical
More effort
Less central support

And ironically, by avoiding the head & neck completely, you often leave that support system underdeveloped

Then when the arms fatigue, the body collapses into a structure that was never properly organised

This is why timing matters too

Most people are encouraged to “come up” far too quickly

Before they have developed:

the support, structure, postural strength, understanding

The devil is in the detail

There is a way to practise Headstand where the whole body works together

Where the pose becomes supportive instead of stressful

This is what changes things for so many people in the trainings I run

Fear softens
The pose starts making sense
Headstand stops being an arm-strength battle

This is something I’m diving into inside the upcoming free 3-part Inversion & Arm Balance training

If you want to understand what creates a safe, effective & longterm Headstand practice reply HEAD for an invite

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