Inversion yoga poses are an effective solution for boosting the body’s natural healing process. They help with proper blood flow throughout the whole body, thus activating different organs and boosting their activities. In addition, there are multiple inversion yoga poses that can benefit you in some or another way.
Go through this article to learn about these poses and other details.
Inversion yoga poses are body bending asanas that are very effective for the entire body. The list of such poses is as follows:
Forward fold pose or Uttanasana is a body bending yoga posture which is simple yet effective. In this posture, you need to bend your upper body downward and touch the ground with your palms. Apart from that, this pose effectively allows blood flow to the brain, strengthening core muscles and toning the lower back muscles. Further, it retains the spine’s flexibility and is helpful for weight loss.
How to Do Uttanasana?
Step 1: Stand straight, resting your hands by your side.
Step 2: Exhale and bend your body downwards. Your stomach and chest should be in front of your thighs.
Step 3: Try to bring your head to the knees and hold this position for about 20-30 seconds and breathe normally.
Step 4: Slowly come back to your original position while inhaling. Then, finally, relax and exhale.
Precautions:
The posture is a part of the traditional sun salutation sequence. This is one of the easiest inversion yoga poses, where you can get the benefits like full body stretching, blood flow towards the brain, and strengthening body muscles. Further, the step can be practised as a preparatory pose for several other advanced yoga poses.
How to Do Adho Mukha Svanasana?
Step 1: Sit on your hands and knees with your palms facing downwards.
Step 2: Lift your knees with deep exhaling.
Step 3: Push your thighs upward and stretch your heels.
Step 4: Firmly place your arms on the floor and hold the position for a few moments.
Step 5: Release and repeat the posture with the other knee.
Precautions:
Headstand is a well-known traditional yoga pose that is beneficial for several reasons. If you can perform it perfectly, you will be able to attain a high level of body balance and flexibility. However, in this pose, your whole body will be inverted, and the brain receives a gush of blood flow. This, in turn, helps the brain to receive an adequate amount of blood and nutrients, improving mental and spiritual health.
How to Do Sirsasana?
Step 1: Sit in the thunderbolt position on a soft mat, and place your elbows on the ground.
Step 2: Make a triangle with your forearms and lock the fingers of your hands with one another.
Step 3: Place your head inside the triangle for support.
Step 4: Raise your hips and legs gently making a straight line.
Step 5: Hold the position for 5 seconds and then release slowly.
Precautions:
The bridge pose involves a back bending posture, and one of the easy inversion yoga poses. The posture is beneficial for back pain, asthma, muscle strengthening, etc. In addition, due to its relaxing posture, bridge pose is a popular preparatory pose for sportspersons and people who perform advanced yoga poses.
How to Do Setu Bandha Sarvangasana?
Step 1: Lay on your back on a yoga mat and fold your knees.
Step 2: Rest your arms by your side, keeping the palm facing downwards.
Step 3: Raise your lower back by inhaling slowly.
Step 4: Touch your chin with your chest and hold the position for a few moments.
Step 5: Keep your breathing steady throughout the process. Then release the posture and repeat for some time.
Precautions:
The handstand pose is quite similar to a headstand, but you need to invert your whole body on your palms. The position is highly beneficial for releasing the tension, gaining body balance, and rejuvenating brain functions. Therefore, apart from physical benefits, this posture also helps to boost mental health.
How to Do Adho Mukha Vrksasana?
Step 1: Start with a downward-facing dog pose by the side of a wall.
Step 2: Bring your feet and hands close to each other.
Step 3: Start with one leg, bend your knees and try to lift it with the help of the wall.
Step 4: Take a light hop and raise both of your legs upward with the support of the wall.
Step 5: Now, try to keep your heels off the wall and hold the position for a few moments.
Step 6: Release and repeat this posture a few times.
Precautions:
Halasana is a body-bending inversion yoga pose that effectively reverses blood flow and strengthens core muscles and the spine. Furthermore, this pose requires you to lie down on your back and bend your legs over your head. This, in turn, helps to retain the flexibility of your body.
How to Do Halasana?
Step 1: Lie on a soft yoga mat, and rest your hands by your side with your palm facing downwards.
Step 2: Inhale and lift your abdominal muscles upwards.
Step 3: Breath steadily, support your waist with your hands and push your lower back portion over your head.
Step 4: Now hold the position for a few moments.
Step 5: Release and repeat a few times.
Precautions:
The shoulder stand pose has a connection with parasympathetic nerves, increasing their functionality. Further, this posture is also helpful for stimulating the digestive system and helps in blood travelling to every part of the body.
How to Do Sarvangasana?
Step 1: Lie on a soft yoga mat with your hands resting by your side.
Step 2: Raise your waist, resembling the posture of a bridge pose.
Step 3: Press and hold your waist firmly with your hands.
Step 4: Hold this position for a few seconds and release.
Precautions:
A wheel pose is a complete body-bending posture that resembles the shape of a wheel. In addition, this posture is extremely helpful for retaining body flexibility, keeping your spine healthy, and strengthening your core muscles. As it involves extreme stretching, it is also beneficial for removing fats.
How to Do Chakrasana?
Step 1: Lie on your back on a soft yoga mat.
Step 2: Bend your knees and tighten your lower back muscles.
Step 3: Bend your hands overhead and press them on the ground.
Step 4: Now inhale deeply and lift your body upwards.
Step 5: Lift your head off the floor and hold the position for a few moments.
Precautions:
Crow pose includes lifting your body in the air with the support of your hands. Therefore, you can create great body balance and flexibility in this posture. In addition, the pose is beneficial for strengthening arms, glutes, wrists and leg muscles.
How to Do Kakasana?
Step 1: Place your legs flat and a bit wide on the floor.
Step 2: Place your palms on the floor and shift the body weight on your hands.
Step 3: Lift your legs, hip and waist by leaning forward.
Step 4: Fix your knees with your arms.
Step 5: Bend your knees and lift your body up.
Step 6: Hold this position for a few moments and then release slowly.
Precautions:
Pincha Mayurasana is an advanced inversion yoga pose of Mayurasana. This pose is beneficial for reversing blood flow, reducing anxiety and stress, attaining body balance, and improving digestion.
How to Do Pincha Mayurasana?
Step 1: Lie on your forearms and knees facing a wall.
Step 2: Contract your legs and lift your waist, similar to a downward facing dog pose.
Step 3: Bring your feet close to your elbows.
Step 4: Exhale and lift one leg upward.
Step 5: Do the same with the other leg and land both toes on the wall.
Step 6: Remain in this position for at least 5 minutes and then release slowly.
Precautions:
The people who should avoid inversion yoga are as follows:
Moreover, this article has given you a clear idea of some easy as well as complex inversion yoga poses. Besides, the article has also listed the safety precautions for each posture so that you can get a complete guide on each pose.
Please try one more time!
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