Inversion asanas, where the head is positioned below the heart, bring a sense of playfulness, challenge and exhilaration to our yoga practice. These postures flip our perspective, invigorate the body and cultivate balance and focus.
In this blog, we dive into the world of inversion asanas, exploring various types of postures that can enhance your practice, strengthen your core and ignite a sense of freedom and joy.
Basic Inversion Asanas:
Downward-Facing Dog (Adho Mukha Svanasana): Adho Mukha Svanasana is a foundational inversion that strengthens the arms, shoulder and core while stretching the back of the legs.
It increases blood flow to the brain, energises the body and improves overall body alignment.
Standing Forward Bend (Uttanasana): Uttanasana is a gentle inversion that releases tension in the back, neck and shoulders while stretching the hamstrings and calves.
It calms the mind, improves digestion and promotes a sense of surrender.
Headstand Variations:
Supported Headstand (Salamba Sirsasana): Salamba Sirsasana is often referred to as the king of inversions. It strengthens the upper body, improves balance and increases focus and concentration. Practicing with a wall or under the guidance of a qualified teacher is recommended for safety.
Dolphin Pose (Ardha Pincha Mayurasana): Ardha Pincha Mayurasana is a preparatory pose for headstand that strengthens the shoulders, arms and core. It helps to improve balance, build stability and cultivate body awareness.
Forearm Stand Variations:
Forearm Stand (Pincha Mayurasana): Pincha Mayurasana strengthens the upper body, improves balance and enhances coordination. It stimulates the digestive system, energizes the body and cultivates a sense of playfulness and confidence.
Feathered Peacock Pose (Pincha Mayurasana variation with a forearm balance): This variation of Pincha Mayurasana involves bringing the forearms onto the ground with the palms facing up, creating a deeper opening in the chest and shoulders. It challenges stability and strength while encouraging a sense of lightness and grace.
Shoulder-stand Variations:
Supported Shoulderstand (Salamba Sarvangasana): Salamba Sarvangasana is often called the queen of inversions. It activates the thyroid gland, improves circulation and calms the nervous system. Practicing with a blanket or bolster under the shoulders provides support and alignment.
Bridge Pose to Shoulderstand Transition: Moving from Bridge Pose (Setu Bandhasana) to Shoulderstand adds a flowing element to the practice. Setu Bandhasana strengthens the legs and opens the chest, preparing the body for the full expression of Sarvangasana. This transition promotes stability, balance and spinal flexibility.
Inversion asanas offer a thrilling and transformative dimension to our yoga practice. From the foundational poses like Downward-Facing Dog and Standing Forward Bend to the more advanced variations of Headstand,
Forearm Stand and Shoulderstand, each inversion asana offers unique benefits for the body, mind and spirit. Incorporate these postures into your practice to strengthen your core, improve balance and experience a fresh perspective on life.
Embrace the magic of inversion asanas, and let them bring a sense of freedom, joy and empowerment to your yoga journey✨
Remember to practice inversions under the guidance of a qualified teacher and with respect for your body's limitations.
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