Inversion yoga pose for beginner
While Inversion Yoga poses are all about elevating the legs, semi-inverted postures help prepare the body and mind for a complete reversal. They gradually strengthen the body and train the mind for complete inversion. The following is a list of half-inverted poses that can be practiced by beginners:
Prasarita Padottanasana or Wide-Legged Forward Bend
Inversion yoga poses
Keep your feet about 3 to 4 feet apart. Place the hands around the hips and lean forward from the hips. Alternatively, you can place the palms under the feet, on the mat, and as you lean forward and in between the hands, bring the crown of the head to the mat.
From here, press into the palms and raise the heel to create balance on the head and toes. You can also practice with your hands on the mat, with your hands elevated and interlocked with fingers or holding a wrist with the other hand. It is important to stay relaxed and breathe while doing asanas.
To return to an upright position, bring the soles of the feet on the mat and the hands around the hip and breathing and return to standing position.
Adho Mukha Svanasana or Downward-Facing Dog
Inversion yoga poses
This asana works on the whole body, especially the shoulders, calves and hamstrings. It helps to decompose the lower back by helping to stretch the spine longer. It is also an excellent pose for calming the mind and is often used as a foundation in Vinesa.
You can get this posture by bal posture or on your hands and knees. Extend your fingers, keep your hands shoulder-width and feet apart, hip-width apart. Raise your knees off the mat and extend your spine towards the ceiling, reaching through the tailbone.
Palms and heels down. Find out about the deep stretch on the back of the leg. Do not try to squeeze the shoulder blades, instead pull them towards the spine and lower them, creating more space in the upper back and releasing tension around the neck area. Pull your head in and stay in the posture for 5 to 10 breaths. Rest in the child’s posture.
Viparita Karani ro Legs-Up-The-Wall Inversion yoga poses
Lie on your back with the feet in a straight line and move the palms close to the body. Raise both legs, keeping them upright and together, move them above the body and towards the head. Push down on the hands and when the buttocks are off the mat, bend the elbows and place the palms above the hips to support the body.
Keep the feet in a vertical position and relax while doing the asana. The body weight is supported by the shoulders, neck, palms and elbows, and the trunk is at an angle of 45 degrees.
To return to the supine position, bring the feet down and rest your hands on the mat corresponding to the body. Continue to bring the feet down steadily, lowering the spine, vertebrae by vertebrae. Do not raise your head. Rest in the spring.
The most popular variation for this currency is the legs-up-the-wall that one can easily do. Instead of supporting the trunk with hands, you move closer to the wall and tilt your feet up against the wall, allowing your pelvis to rest on a mat or folded blanket or bolt.
Main Inversion Yoga Poses
The following list of inversion yoga poses is generally considered to be the main or basic yoga inverse that is taught in yoga teacher training courses or Hatha Yoga, Vinayasa and Ashtanga Yoga classes (to regular practitioners).
Sirsasana Inversion Yoga Poses
Sirsana is also known as the king of asanas because the ancient yogis believed that immortality or the nectar of nectar remains intact in the brain for a long time. You may find it helpful to lift your feet as a beginner, thus it is advisable to practice near a wall and under the guidance of a teacher.
Sit in Vajrasana and keep your forearms in front, elbows apart from shoulder width. Interlock your fingers and draw an equilateral triangle within the framework of your forearms and elbows. Place the crown of his head between the interlocked fingers and open palms. When you center the head on the ground, give the fingers and palm a strong support to the head.
Lift the knees and buttocks off the mat, straighten your legs and lift your hips up. Slowly rotate the legs as much as possible towards the head, slowly allowing the back to move in a vertical position. keep your neck long and relaxed. For lift, you can lift both legs together or lift one leg at a time.
Bend the knees, connect the thighs and transfer the body weight from the claws to the head and arms. Raise one foot above the floor and place your feet on the wall. Similarly, bring the other leg to the wall. Stay steady and breathe evenly for a few seconds before you fully straighten the legs to get to the final posture.
As you gain stability in this posture, you can practice Prasrita Konsana or Badra Konsana in Sirsana. First of all, maintaining the semi Sirsana position gives you a complete sense of balance, with not too much pressure in and out of the back, more pressure on the arms and less action on the neck, core and back muscles.
Release the posture by gently bending your knees and keeping the body under control in reverse order. Rest your head on the mat for a short time before sitting upright.
Sarvangasana Inversion Yoga Poses
Sarvangasana is also known as the queen of rugs. other reversal benefits, when the chest is pressed against the chin in Sarvangasan it stimulates the thyroid gland and regulates reproductive, endocrine, nervous and circulatory systems. It is also beneficial for varicose veins.
Lie on your back with legs straight and legs together. Keeping hands down, place the hands next to the body. Press into the arms and start raising the legs slowly in a vertical position, slowly rotate the buttock and close the mat. Now bend the elbows and place the ribs behind the rib-cage, slightly away from the spine to support the back.
Take care not to allow the elbows to move / widen and keep them shoulder-width apart. Gently push the chest forward so that it is pressed firmly against the chin. The body is supported on the shoulders, neck nap and back of the head.Relax the feet with the whole body. Close your eyes (optional) and stay relaxed for as long as possible.
To return, slowly release the position of the hands and place them on the floor when the feet are stable. Slowly lower the spine, followed by the buttocks and legs. Rest in Savasana until respiration becomes normal. Matsyasana is generally seen as a replica of Sarvangasana and Halasana.
Halasana Inversion Yoga Poses
Follow the same steps as Sarvangasana and bring the feet in a vertical position. From here, lower the legs from the top of the head, using only the abdominal muscles and pressing the hands downward. Bring the toes towards the floor but do not pressurize the toes to touch the floor. You can practice near a wall and instead rest your feet on the wall.
Use your hands to support the back, such as in Sarvangasana or place them directly on the mat or place them behind your back. For support, bend the elbow and place the palms behind the rib cage. You can also go to this asana immediately after Sarvangasana. If you are comfortable, you can also use your feet wide in a diffuse konasana. Practice this only when you can comfortably rest your toes on the floor.
Return to the supine position in the same manner in Sarvangasana and rest in Savasana. Note that Halasan and Sarvangasana should not be practiced by people suffering from hernia, sciatica, neck arthritis or the elderly / debilitated, in addition to the other differences listed above for invasions.
Karnapidasana Inversion yoga poses
From the halasana position, gently bend your knees and bring your hips upward, bringing them closer to your ears. Relax the top of your feet on the floor and allow your knees to apply light pressure to the ears.
You can rest your hands on the mat or move your arms behind the knee, hold the opposite elbow and lock yourself in this position. This mudra helps you experience pratyahara when you hold the mudra. It helps you to draw attention inward. Do not put the knee down. As long as flexibility does not improve naturally, it is okay to keep them.
Advanced Inversion yoga poses
The following changes and poses should be tried only after mastering the main yoga attacks. One should consider learning these advanced variations from a teacher before trying them out. It is also necessary to avoid overstrain the body in any way.
These advanced variations are usually designed to further one’s yoga practice by improving their strength, concentration, and flexibility, and are not designed for any specific therapeutic benefit. Thus these asanas should be performed only to those who have reached an advanced level of practice and understand that such asanas strongly affect the physical and astral body energy.
Vrischikasana or Scorpion Pose Inversion yoga poses
Grabbing a fore-face or moving from a dolphin pose to a fore-arm plank will help strengthen the core and achieve stability in this asana. You can either go into this mudra from the headstand or come directly into this mudra.
If moving from a headstand in a pose, first bend the knees and arch your back. After finding stability in the reverse posture, adjust the forearms so that the palms are flat on either side of the head, on the mat, and the elbows are at some distance from shoulder width.
Shift the load on the forests and slowly raise your head backwards and upwards.
Raise the upper arms up so that they are perpendicular to the front. If possible, lower the feet forward and get the heel to rest on the crown of the head in the final position. However, this requires good practice, strength, balance and flexibility.
Similarly, you can come from Dolphin currency to a Scorpion currency. Start by moving your feet forward and bring them closer to the elbow. It pushes your hips along your shoulders, into a higher position. The head stays up, off the floor and stares ahead. Raise your dominant leg first, then move the other leg to the Scorpion position as described above.
While doing the posture, try to relax the whole body and hold the final position until it is comfortable. You can either return to Sirsana or simply bring the feet back to the floor and relax in Balasana for a few minutes before sitting upright.
Pincha Mayurasana Inversion yoga poses
Like the Scorpion pose, strengthening the core and warming in a fore-arm planks or chaturanga dandasana will help achieve stability in this asana. You can follow the steps given for the Scorpion pose, except that the Pincha Mayursana will have your legs straight (not bent) and no arch to go back into a backend.
Instead you work on lengthening the spine by pulling your navel towards the spine and squeezing your outer legs together to roll the thighs. The head stays away from the mat and stares forward, with the center point – between your palms.
Keep the shoulder blades raised and wide and bring down one leg at a time to leave the posture.
Poorna Salabhasana Inversion yoga poses
The word ‘Poorna’ means upside down or upside down. This pose gives the same benefits as other inverted postures. However, it is also a deep backbend and should only be done by those who have done a backless supplement.
For a complete grasshopper pose, take the locust pose last position, that is, lie down on the abdomen (in prone) and place the chin on the mat and palms under the thighs Keep the hands and shoulders firmly with the floor. With a jerk in a vertical position lift the legs and continue balancing on the shoulders, chin and arms.
Breathe in. As you maintain balance here, slowly bend the knees and bring the toes down to touch your head in the final position. Breathe normally and hold the posture as long as you are comfortable. To release the posture, raise the legs and find the point of balance. Then slowly prone to lower body. Fold the head to one side and relax, making the heartbeat normal.
Adho Mukha Vrksasana Inversion yoga poses
The idea of standing on your hands instead of standing on your feet is amazing, isn’t it? For some, the idea of just reversing and feet flying in the air can make their heart beat faster! Well, exercise definitely increases heart rate and pumps blood while working on your core. It helps strengthen the wrists, hands, shoulders, and although it is an asana or workout in itself, it is a rare asana that excites you, thrills you and gives you joy and pleasure!
These are some of the amazing reasons to practice one daily! However, most of the contraindications mentioned under the inversion also apply to a palm, especially a shoulder / neck or back injury, high BP, headache or any heart condition.
As the name suggests, in the final pose you must be firmly rooted like a tree, the only difference being that you carry the weight of the entire body on your hands instead of feet.
Begin by holding a downward dog position in front of the wall at a distance of 5-6 inches between your fingers and the wall. Keep the shoulder blades wide and rotate your upper arms outward. Bend your left leg with the knee and bring it closer to the wall. Practice a few hops here before elevating your right leg and bringing it to a vertical position with the support of a wall or companion.
Now work slowly to bring the left leg to the wall. When you balance, engage the main abdominal muscles and place the head between your upper arms. Like any balancing pose, setting your gaze to a fixed point on the floor will help to achieve stability. Practicing hops with alternating legs will help strengthen the right and left sides. Every time you hope, exhale deeply and engage the core.
Gradually, you will be able to kick all the way without hops. And slowly, you can also practice lifting both legs simultaneously. Avoid pressing the back and maintain a vertical position by lengthening the torso and keeping the thighs in. While coming down, lift your shoulder blades. Bring it down one leg at a time.
There are many other Inversion Yoga Poses variations that can be practiced after gaining mastery over the original attacks. Other variations include, Bhumi Mastakasana, Padma Sarvangasana, Salamba Sirsana, Niralamba Sirsasana, Urdhva Padmasana, and other variations of headstand and handstand.
Since inversions are all ways of changing the way we feel and the way we see things, we thought it would be interesting to shed some light on the myths surrounding the notion of invasions! Today we find many yoga blogs upside down that cover most of the benefits Inversion Yoga Poses mentioned above.
However, we at JURU Yoga have come across an interesting blog about eight myths about yoga and would definitely recommend this link to our readers. According to the author, John Boores, who is also a wellness consultant and yoga practitioner, it is important that we update our beliefs. He applies the same principle to inversions yoga poses and thinks that our approach has more mythology than truth.
We have listed their points of concern below and would love to hear your opinion!
Does inversion really benefit the heart? Neither the blood volume nor blood pressure actually changes from standing upright when we reverse. Thus there is not much evidence linking cardio-fitness to attacks.
Inversion Yoga Poses
When the body is a relation between a subtle force and a metaphysical force such as qi, there is no evidence to suggest how invasions affect the body’s subtle energy? In addition, most important meditation postures that help channelize energy are not inversions, but postures.
Do invasions make you a better person? Do you calm, fast and happy? Well, there is no doubt that invasions make you feel strong and confident, especially attacks like headstand or handstand. In addition, reducing stress levels, feeling happy, etc. are common for any yoga practice performed with breath awareness. is not that so? Is not just temporary with inversion experience and discover that we look inward to true bliss?
If gravity was indeed a major cause of aging and dragging our energy downwards, would we have all swollen ankle, back skin, ankle skin? Perhaps it is a myth that one needs to reverse in order to increase blood flow to the brain or to affect the functioning of the lymphatic system.
Inversion yoga poses
In the case of Gravity Boots, while having physical restraint, gym equipment or aerial yoga may reduce the spine, this cannot happen with a yoga attack because the spine is still narrower than the other direction in the headstand or shoulder stand.
Read more physical and mental benefits of yoga