Inversions are yoga poses where your heart is positioned higher than your head. Common inversions include headstands, handstands, forearm stands, and shoulder stands. While inverting yourself upside down may seem intimidating at first, yoga inversions offer numerous benefits for both your physical and mental wellbeing.
Improves circulation
Being upside down encourages blood flow to circulate in the opposite direction, bringing freshly oxygenated blood to your upper body and head. This can help alleviate common ailments like headaches, fatigue, and poor concentration.
Relieves stress
Many yoga inversions are resting poses, giving your nervous system a break from the constant stimulation of standing upright. Taking weight off your spine allows tense areas to relax. The shift in perspective also helps you detach from stressful thoughts.
Boosts mood
Inversions increase blood flow to the brain, which can have an uplifting effect on your mood. The change in perspective also encourages new ways of thinking that can make life’s problems seem less monumental.
Strengthens arms and shoulders
Poses like handstands and arm balances require strength in your arms, shoulders, and upper back. As you practice inversions over time, you’ll notice improved tone and definition in these areas.
Enhances balance and coordination
Maintaining an inversion challenges your proprioception and vestibular system to work together to keep you stable. Regular practice helps improve overall balance, coordination, and body awareness over time.
Decreases back pain
Taking pressure off your spine allows vertebrae to separate and discs to absorb fluid, counteracting compression that can lead to back pain. Inversions also strengthen core and back muscles for better support.
Aids digestion
When upside down, gravity helps digestion by encouraging the contents of your stomach and intestines to move more efficiently through your system.
Improves focus
The concentration and control required to hold an inversion helps improve mental focus and clarity. Inversions also bring fresh blood and oxygen to the brain.
Builds confidence
Learning to invert your body requires courage and self-trust. Meeting small challenges and goals helps build confidence to apply in other areas of life.
Calms anxiety
Many inversions have a restorative effect, giving your sympathetic nervous system a break from firing while your parasympathetic nervous system activates to induce relaxation. Less anxiety promotes clearer thinking.
FAQ
What are the easiest yoga inversions to start with?
Beginner-friendly inversions include Downward Facing Dog, Wide Legged Forward Fold, Standing Forward Fold, and Legs Up the Wall Pose. Work on these poses to build strength and comfort before trying more advanced inversions.
How often should yoga inversions be practiced?
Aim to include some form of inversion at the end of your yoga practice 2-3 times per week. Listen to your body and don’t overdo it as you build strength and work towards more challenging poses over time.
What precautions should be taken with yoga inversions?
Avoid inversions if you have glaucoma, high blood pressure, or are menstruating. Always warm up properly beforehand. If you feel pain or dizziness, come out of the pose slowly and rest. Seek guidance from an experienced teacher if new to inversions.
Can beginners do headstands and handstands?
Headstands and handstands require significant upper body, core, and balance strength. Work on foundational poses for 6 months to a year before attempting these advanced inversions to prevent injury.
Are there alternatives if I can’t do traditional inversions?
Yes, poses like Downward Facing Dog, Wide Legged Forward Fold, Standing Forward Fold, and Legs Up the Wall offer similar benefits for circulation and the nervous system without fully inverting. Work within your abilities.
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