Inversion Yoga Poses: What It Is, Benefits, And How to Practice

Inversion yoga refers to a category of yoga poses, also known as Viparita asanas in Sanskrit, where the head is positioned below the heart. Inverted asanas reverse the action of gravity on the body purported to provide physical, mental, and spiritual benefits. It is a form of yoga exercise and a means to develop physical stability, strength, flexibility, focus, and peace of mind.

While this form of yoga may sound intimidating to follow but don’t worry — inversion yoga asana starts simple and increase in difficulty gradually just like any other.

These poses are typically practiced to increase blood flow to the brain, improve circulation, and energy, build strength and flexibility in the upper body, boost confidence and mental clarity, and even self-esteem. Inversion yoga poses are known for their rejuvenating and energizing effects on the body and mind. It helps prevent physical ailments, reduces stress, improves mood, and develops greater wisdom and self-service.

Inversion asanas are not suitable for everyone. Before practicing should be selected on your experience, strength, health conditions, and injury history. So that you can perform the asanas properly and reduce the risk of injury.

Read on to find out more about the unexpected greatest benefits, and potential risks, and includes a list of inversions beginner poses.

Health benefits of yoga Inversion

Inversions are known for their numerous health benefits, both physical and mental. Here are some of the potential health benefits of practicing yoga inversions:

Increases blood circulation and oxygen levels

Inversion yoga poses improve blood circulation and lymph drainage which helps transport oxygen and nutrients throughout the body and removes waste products. In addition, these poses stimulate venous blood flow from the pelvis towards the heart which helps lower your heart rate and increase blood oxygen levels.

Boosting strength and balance

Inversion postures improve the strength, balance, and flexibility of your body. Due to the strength and balance of the body, liver fat is reduced. It also improves blood sugar levels in people with obesity and diabetes type-2.

Improved core strength

Inversions engage and strengthen the core muscles, including the abdominals, obliques, and lower back. Regular practice can lead to improved stability and posture.

Increases Blood flow

Inversion posture, in which your heart and hips are above your head, allows fresh blood to flow to the head, which relieves symptoms of mild depression and insomnia. Viparita Karni is one such asana, which helps to please and calm the mind. This asana provides relief from migraine and headaches.

Improves flexibility

Inversion asanas are considered very effective for making the body flexible. Each pose uniquely targets different muscle groups, allowing mind-body awareness and strength, and range of motion, to keep the body in a stretched position.

Boosted energy and vitality

Inversions are invigorating and can help increase energy levels. They stimulate the nervous system and activate the body’s energy centers, promoting a sense of vitality and rejuvenation.

Increases muscular strength and corrects posture

Inversion yoga targets specific muscle groups, promoting overall limb agility, range of motion, and strength. Additionally, poses such as ‘downward facing dog’ are beneficial to the back muscles which help with correct posture.

How to Practice Inversion Yoga Asana

Yoga inversion is made up of several types of asanas, which are performed in a systematic manner in a sequence. These asanas are performed sequentially during a complete yoga session.

Downward-Facing Dog (Adho Mukha Svanasana)

Start on your fours, making sure your palms are under your shoulders and knees are under your hips. Lift the hips, straighten the knees and elbows, and form an inverted ‘V’ shape. Now keep the hands apart from the width of the shoulders. Fingers point forward. Apply pressure to your palms and open your shoulder blades. Try pushing your heels into the floor. Keep your gaze focused on your big toes.

Legs up the Wall (Viparita Karani)

For this inversion (Viparita Karani), first of all, lay a yoga mat on the floor and lie down on it on your back. Keep both your hands and feet straight on the ground. Now slowly raise both legs up and keep your upper body on the floor. Raise both your legs up to a 90-degree angle. You can keep a pillow or folded blanket under your hips for comfort. Make sure that your back and head are resting on the floor. Close your eyes and stay in this position for at least five minutes.

Child’s Pose (Balasana)

In this inversion, Sit on the mat in Vajrasana. Keep both your knees close to each other. Now while inhaling, raise both your hands up, and while exhaling, tilt your head forward. Rest the hands and head on the ground. Now take the palm of both your hands near your buttocks and keep both palms touching your body towards the sky.

Forward Fold Pose (Uttanasana)

Stand in Tadasana and take a deep breath. While exhaling, bend forward and touch your feet. Touch your ankles or place your palms on the ground. Take your head as close to the knee as possible. Remain in Uttanasana for 20 to 30 seconds.

Rabbit Pose (Sasangasana)

Start with Vajrasana (Thunderbolt Pose), lift your hips slightly off your heels, leaning forward to place the crown of your head on the mat in front of you. Your forehead should be resting on the floor. Keep your arms alongside your body, with your palms facing up. Your elbows should be slightly bent. As you exhale, reach your hands back and hold onto your heels with your fingers. On the next exhale, begin to fold your torso forward, drawing your forehead towards your knees and rounding your spine. Allow your chin to tuck towards your chest. Stay in this position for 5 to 10 breaths, breathing deeply and relaxing into the stretch.

Dolphin Pose (Ardha Pincha Mayurasana)

Begin by placing your elbows and palms on the ground. Spread them shoulder-width apart and point your fingers forward. Keeping your legs straight, walk your toes toward your elbows. Point your pelvis up and focus on a point ahead. Raise one leg as high as possible. Shift your body weight completely onto your arms and lift the other leg up. Join your feet and point your toes upward. Align your legs, pelvis, and pelvis. Use the strength of your core, shoulder, and arm muscles to maintain balance and hold the pose.

Headstand (Sirsasana)

Get down on your knees in Vajrasana. Interlock your fingers and move forward keeping your body on the floor. Keep your head in the space between your palms. Straighten the knees and feet. Take a few steps towards your head and lift your feet off the floor. Bend the knees of one leg and move it upwards. Bring your body weight from your toes to your head and arms. Slowly move the other leg upwards and straighten the bent knees.

Eight-Angle Pose (Astavakrasana)

To do Ashtavakrasana, first spread a mat on the ground. Sit on the mat with your legs straight. Interlock both legs with the toes. Now put your right hand in the middle of the feet and keep the palm on the ground. Keep the palm of the left hand firmly on the ground parallel to the shoulders. Now slowly tilt the body forward with emphasis on the hands and spread the legs to the right.

Conclusion

Yoga inversion poses often involve some form of flipping the body upside down or at least bringing the head below the level of the heart.

Inversions Yoga can include different types of asanas, such as Adho Mukha Svanasana, Halasana, Viparita Karani, Balasana, Ardha Pincha Mayurasana, Utthita Hasta Padangushthasana,  Bakasana, Sasangasana, Sirsasana, etc.