Going Upside Down: The Benefits of Yoga Inversions

Scared of going upside down?  You don’t have to be. You can enjoy the benefits of yoga inversions without wearing yourself out trying to get up into a perfect handstand.  There are many yoga inversions that are perfectly doable, if you learn what they are, what the benefits are, and how to do them properly.

Yoga inversions are a gift you give to your circulatory, respiratory and immune systems. Poses such as shoulderstand and plough pose improve blood flow to your endocrine glands, as they squeeze, soak and massage your inner organs, efficiently ridding your body of old toxins and allowing new blood to flow. The result is a renewed feeling of overall health and vitality, akin to giving your body a tune-up.  By going upside down, you literally energize and stabilize your entire endocrine system, by pushing new blood into your skin and bone marrow. Most people who engage in shoulderstand, for example, radiate feelings of joyfulness, balance, energy and peace.

So, what are some inversions that you can do? Here’s a sampling of some of the best:

Shoulderstand (Sarvangasana)

Photo Credit: Yoga Learning Center.com

Lie down on your back with two folded blankets supporting your neck and shoulders.  Your head should be resting on the floor. Exhale, and bend your knees into your chest. As you press your hands into the floor, swing your legs with knees still bent over your head. Keep your elbows pressed firmly into the blanket, and place your hands on your lower back to support it.  Slowly raise your torso so that it’s perpendicular to the floor, and bring your knees to your chest. Raise your legs so that your thighs are parallel to the floor, then extend them toward the ceiling  (see photo).  Your body should feel long and straight and there should be no strain. Be sure to move your shoulders away from your ears and keep your head steady.  Stay in this pose for two minutes or more. When you’re ready to come down, slowly bend your knees and roll down.  Shoulderstand will surely lift your spirits and calm any anxiety or irritability you may be experiencing.  Note:  don’t do this pose if you have high blood pressure, are menstruating, or have neck or shoulder problems.

Plough Pose (Halasana)

Photo Credit: Yoga-for-beginners-a-practical-guide.com

Lie down on your back with two folded blankets supporting your neck and shoulders.  Your head should be resting on the floor, your arms are by your sides, and your legs are out in front of you with feet and knees together. Exhale, and bend your knees into your chest. Expand your chest and move your shoulders away from your head.  Exhale again, and extend your legs up and over your head, placing your toes on the floor behind you. If you can’t get your toes to the floor, then place a block or two for foot support. You can either extend your arms flat on the floor (see photo) or place your hands on your lower back for support.  Breathe deeply and slowly, and stay in this pose for several minutes or for as long as you’re comfortable. To come out, roll out slowly, one vertebrae at a time. Lie back and breathe deeply for a little while.  Plough pose will surely quiet your nerves, tame irritability and anxiety, and offer your body complete relaxation.  Note: don’t do this pose if you have neck problems.

Headstand (Sirsasana)

Photo credit: divavillage.com

The best way for beginners to do this pose is to do it against a wall. Place a folded blanket on the floor against the wall and kneel in front of it with knees and feet together. Some people do the pose without a blanket, but I think a blanket gives more soft support for the arms, which will be holding all of your weight.  Interlace your fingers and place your hands about three inches from the wall, keeping your elbows shoulder-width apart. You’ll be putting all of the weight of this pose into your wrists, forearms and elbows, so be sure to give yourself a firm foundation. Place your head on the blanket. The back of your head should touch your hands. Pressing your forearms into the floor, lift your shoulders away from the floor, straighten your legs and raise your hips toward the ceiling. Walk your feet in until your spine is almost perpendicular to the floor, then exhale and lift one leg at a time until your feet touch the wall.  Keep your eyes and throat soft, and your tummy relaxed.  Hold this pose for as long as you’re comfortable, up to five minutes.  To come out, exhale and lower one leg at a time.  Bend your knees and sit back on your heels and rest for a few breaths. Raise your head slowly.  Headstand encourages freshly oxygenated blood to circulate freely into your head and chest and rejuvenates your entire body.  Its a great pose if you’re feeling agitated or depressed. Feelings of joy may follow, so be forewarned! Note: don’t do this pose if you have high blood pressure, are menstruating, or have neck or back problems.

There are other yoga inversions that can be done.  Some can be done with a chair, against a wall, or with the aid or other props.  Get a copy of The Woman’s Book of Yoga & Health by Linda Sparrowe if you’re interested in learning more.