10 Inversion Yoga Poses - How to Perform & Benefits

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.

What Are the Top Inversion Yoga Poses?

Inversion yoga poses are body bending asanas that are very effective for the entire body. The list of such poses is as follows:

1. Forward Fold Pose - Uttanasana

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:

Avoid if you have neck, back, or ankle injuries.
Refrain from practising if you are pregnant.
Avoid eating just before practising this yoga asana.

2. Downward-Facing Dog-Pose or Adho Mukha Svanasana

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:

Avoid if you have a wrist injury.
Avoid it if you are pregnant.
Refrain from this posture if you are dealing with heart ailments and high blood pressure.
Avoid if you have slipped disc or spine injury.

3. Headstand Pose - Sirsasana

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:

People with high blood pressure should avoid headstands
Menstruating and pregnant women should not practise this posture.
Refrain from practising this posture, if you have headaches, neck or back injury
People with heart ailments should not perform headstands.

4. Bridge Pose - Setu Bandha Sarvangasana

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:

Avoid practising this posture if you have neck, back, or knee injuries
Refrain from practising this posture if you are pregnant.

5. Handstand Pose - Adho Mukha Vrksasana

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:

Pregnant and menstruating women should avoid practising this posture.
People with high blood pressure and cardiovascular disease should avoid this posture.
People who suffer from anxiety and depression should refrain from practising this posture.
If you have a back injury or had a recent surgery, you should avoid this posture.

6. Plough Pose - Halasana

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:

Avoid practising plough pose if you are suffering from diarrhoea.
Avoid practising if you have high blood pressure.
Keep your shoulder attached to the ground throughout the process to avoid injury.

7. Shoulder Stand Pose - Sarvangasana

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:

Avoid it if you have a neck injury.
Avoid this pose if you have high blood pressure.
Do not practise this pose if you have Glaucoma.
Immediately stop performing if you face any pain.

8. Wheel Pose - Chakrasana

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:

Pregnant women should avoid this posture.
Avoid it if you have heart ailments.
Avoid practising if you are suffering from hernia.

9. Crow Pose - Kakasana

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:

Lift one foot at a time if you are a beginner.
Avoid if you have a wrist injury.
Avoid it if you have a hiatal hernia.
Refrain from practising if you have spondylitis.
Avoid if you have a shoulder injury, heart problems, cerebral thrombosis and carpal tunnel syndrome.

10. Feathered Peacock Pose - Pincha Mayurasana

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:

Do not practise this pose if you have a headache.
Refrain from practising this pose during pregnancy and menstruation.
Avoid practising if you have a neck injury.

Who Should Avoid Inversion Yoga Poses?

The people who should avoid inversion yoga are as follows:

People with back pain, neck ailments and spine injuries.
People who have eye disorders like Glaucoma or any blood circulation diseases such as high blood pressure, cardiac blockage, etc.
Pregnant and menstruating women should avoid practising complex inversion yoga poses. However, some easy inversion yoga, for example, downward-facing dog pose, can be performed by pregnant women under professional guidance.

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.

FAQs About Inversion Yoga Poses

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How can we modify inversion yoga poses?

You can easily modify inversion yoga poses with the help of yoga blocks, soft blankets, chairs or a wall. Beginners can opt for modifications to slowly master the poses.

What are the psychological benefits of inversion yoga poses?

Inversion yoga poses boost your confidence and are responsible for rejuvenating your brain cells. Therefore, they can be an excellent option for treating mental ailments.