Upside Down in 30 Days: Go upside down in 30 days.
Upside Down in 30 Days is a step-by-step method for headstand and handstand. Daily exercises build the strength and alignment, and mindset techniques clear the fear, so you go up safely and with perfect technique.
If going upside down makes you feel…
Stuck
You've always dreamed of going upside down, but you're too scared to even try.
Weak
You've tried again and again, and now you think it will take years of training.
Unconfident
Online tips promise a magic formula, but they're too general to apply to your body.
Overwhelmed
You've done workshops and trainings, but something is still missing.
After exactly 27 days, I held a handstand for over 15 seconds.
I thought I would never stand on my head, let alone balance on my hands. I was a full-time mom of a 10-month-old and had given up on the idea completely.
On the second day of filming this course with Illona, it clicked. What I was missing wasn't strength. It was a method that prepares the body, and above all the mind, to go upside down.
Your 30 days, week by week.
First you learn the alignments, how to fall safely and the Main exercises that build strength and mobility. Then a 4-week plan takes you from your first time upside down to a free-standing handstand.
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Week 1 4 lessons
Your first time upside down
- Going upside down for the first time
- The cartwheel, step by step
- Shoulder opening with the block
- More weight on your hands
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Week 2 6 lessons
Build stability
- Deepen your cartwheel
- Wall walk
- Shoulder stability
- Expand your ribcage
- Down dog jumps
- Wall exercise
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Week 3 5 lessons
Lift off
- Gymnast prep: shoulders to ears
- Advanced down
- The tucked handstand
- One-leg wall lean
- Standing split into handstand
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Week 4 3 lessons
Find your balance
- Balance with the wall's support
- Balance with a bent knee
- Enter from Puppy Press
The biggest block is in your head.
That's why some moves never seem to work, however much you train. The course pairs targeted physical exercises with techniques that rewire your subconscious and remove mental blocks, so you progress faster and without stress.
Already upside down?
Throwing yourself into an inversion without the right alignment can hurt you. We break down weight distribution in headstand and handstand, and help you drop bad habits before they cause harm.
Your sixth sense
You train proprioception, the sense that tells you where your body is without seeing it. It keeps you aligned upside down and deepens the connection between body and mind.
With Upside Down In 30 Days, I unlocked a deeper awareness of my body and I was finally able to hold a Handstand in total confidence.
Two programs. 65 lessons.
Intro
- Welcome to the headstand journey
- Light meditation
- Potential injuries to know before you start
- Benefits of headstand
- Falling out of your headstand
The alignments
- Avoiding the tilt of the pelvis
- Shoulder opening
- Using your strap
- Protecting your head upside down
- Using your hip flexors
Going upside down
- Headstand is easy
The Main exercises
- Dare to come forward
- Pelvis awareness
- Core reinforcement
- Hip opening
- Shoulder opening
- Shoulder reinforcement
- Side body opening
- Side body reinforcement
Different tools
- Helping someone who has never practiced
- Helping someone who practices for fun
- Helping someone who already practices headstand
- How to use the wall
- Different entries
- Different headstands
Intro
- Welcome to the handstand journey
- Light meditation
- Potential injuries to know before you start
The alignments
- Fingers
- Wrist
- Gaze
- Distance between hands
- Pelvis
- Falling out of your handstand
- Going upside down
The Main exercises
- Wrist warm-up
- Dare to come forward
- Build strong fingers
- Pelvis awareness
- Core reinforcement
- Hip opening
- Shoulder opening
- Shoulder reinforcement
- Side body opening
- Side body reinforcement
The 4-week plan
- Week 1: first time upside down
- Week 2: stability
- Week 3: lift off
- Week 4: balance
Not another one-size-fits-all course.
Is it really for me?
Beginners
Clear, detailed lessons to build the mindset, strength and flexibility, stay grounded and keep the right alignment.
Intermediate
Improve your balance and stability upside down, fix your alignment and hold both inversions longer.
Yoga teachers
New ways to cue these poses, modify them for every level and assist your students. Certificate after a verification test.
Illona Tschopp.
Half Swiss, half Mauritian, with a background in yoga and acro yoga. With 600 hours of instructor training and more than 1,500 hours of teaching, she has helped students of every body type, age and ability reach their inversion goals, channeling both physical and mental strength.
A free wall. That's the big one.
- A free wall For headstand and handstand
- Yoga blocks Recommended
- A cushion To protect your head
- A belt Or anything similar
No big space needed. Practice at home, away from objects you could bump into.
Two bonuses, on the house.
The Yoga Sequence Guidebook: Inversions Edition
10 new sequences made with the PlayPauseBe Yoga Deck to work on your alignment, open your shoulders and build upper-body strength.
The 3-part breath video lesson
Upside down, we focus on the shape and forget to breathe. Learn to breathe into the abdomen, side body and chest, so you can hold your inversions longer.
Lifetime access to Upside Down in 30 Days.
Practice for 30 days. If you don't feel any benefit, email our support team and we'll refund you in full.
Add to your practice.
8 more inversions and 8 arm balances, taught in depth.
A steady breath to hold your inversions longer.
Headstand and handstand variations, on cards.
Is the course only for beginners?
No. Beginners get clear, step-by-step lessons on mindset, strength, flexibility and alignment. Intermediates improve their balance and stability upside down and hold both inversions longer. Teachers learn new ways to cue and modify these poses for every level.
I'm a yoga teacher. Do I get a certificate?
Yes. Once you complete the course, you can take a verification test and receive a certificate that validates your training. For details, write to info@playpausebe.com.
What if I'm not strong enough?
The course is built for that. The Main exercises target the muscles you need: core and shoulder reinforcement (10 minutes each), shoulder, lower back and side body opening (20–25 minutes). The course tells you how often to repeat them for your level.
Do I need a lot of space or equipment?
No. We recommend yoga blocks, a cushion and a belt (anything similar works). You need a free wall and a spot at home with no objects you could bump into.
Is it dangerous to learn without a teacher next to me?
The method goes step by step, with alignment and how to fall safely before you go up. The Different tools section shows how a friend or partner can help you.
Can I ask questions? Is there personal support?
Yes. Email our support team with your questions or progress, and Illona will give you direct feedback. For the best feedback, send a video of yourself upside down.
Is the teacher qualified for this?
Illona has years of yoga and acro yoga practice, 5+ years of teaching and thousands of hours of classes. She has helped students of many body types, ages and abilities master inversions.
What if I'm not satisfied?
Practice for 30 days. If you don't feel any benefit, email our support team and we'll refund you in full.
Where to go next.
Build the foundations: the 82 poses of the Yoga Deck.
Long holds that open the shoulders and hips you use upside down.
Five minutes a day to release tension in the face.
the short version
Upside Down in 30 Days at a glance
Upside Down in 30 Days is an online inversions course from Floga Academy with 65 video lessons in two programs: 27 for headstand and 38 for handstand, plus a 4-week plan and 10 weekly workouts. You learn the alignments, how to fall safely and the exercises that build strength, while mindset techniques clear the fear. Taught by Illona Tschopp, for beginners, intermediates and teachers.
- What it is
- A 2-in-1 step-by-step program for headstand and handstand that trains both body and mind.
- Who it's for
- Beginners, intermediate practitioners who want to hold inversions longer, and yoga teachers learning to cue, modify and assist them.
- What you learn
- Headstand and handstand alignment, falling safely, strength and mobility exercises, props and breath cues, mindset techniques and how to assist others.
- Format
- 65 video lessons in 2 programs, a 4-week plan and 10 weekly workouts, in a member area anytime and anywhere, with a certificate of completion.
- Teachers
- Illona Tschopp, with a background in yoga and acro yoga, 600 hours of instructor training and more than 1,500 hours of teaching.
- Pairs with
- Includes The Yoga Sequence Guidebook: Inversions Edition and the 3-part breath video lesson from Breathe as free bonuses.
- Price
- $99.99, one payment, lifetime access.
- Guarantee
- 30-day money-back guarantee: practice for 30 days, and if you don't feel any benefit, email us for a full refund.