Inversions are a great way to take your practice to the next level.
Headstand with Eagle Legs
When I first started my practice, inversions seemed out of reach. I would see fellow students in class popping into an inversion easily and start to question whether if I was a "good" yogi.
Inversions do not determine your identity in yoga, they are meant to help you grow - not compare to others.
There are several benefits and different types of inversions, so if a handstand isn't for you - there are many others that are more accessible. There are also endless possibilities of modifications to take until you are ready to step fully into the posture.
We will be discuss benefits, types of inversions, and modifications - Let's Dive in.
Benefits
Sometimes it is easy to get caught up in how an inversion looks and fall into comparison, so we end up forgetting the many benefits that come with these challenging postures. The list below are a few of the main benefits that you will see after adding these into your practice:
Inversions Build Strength -
We are focusing on the core and upper body in these poses. The arms and shoulders are growing stronger as we push into the mat and the core is key to stabilizing your body upside down.
Improve Circulation -
The act of having your head below the heart encourages the blood to return to the heart. This normally occurs when we are moving our body during exercise, however; inversions are a gentle way to achieve the same result. This also leads to better mental function as the blood is rushing to the brain.
Improve Balance -
The practice of fighting gravity helps improve balance. As your core gets stronger, your balance will improve. As you get more comfortable upside down, your relationship with gravity will become more complex and your capability for balance will steady.
Calm the Nervous System -
When we enter an inversion, we are activating the parasympathetic nervous system. This will help lead to your mind and your body being able to relax, either into the pose, or after you come out.
Help Digestion -
Having your body inverted helps with digestion as you are letting gravity work in your favor. Instead of having to put energy towards digestion, these poses let gravity take control.
Strengthen Immune System -
The lymphatic system is a key part in your physical health. Flipping your body upside down helps to jumpstart this system by increasing the blood flow, leading to a stronger immune system.
Energize & Improve Focus -
As oxygen fresh blood makes its way to your brain, it will help increase brain function and give you an extra boost of energy as it helps balance hormones.
Improve your Patience & Confidence -
Inversions are not easy and they take work. Each time you decide to come back to your mat to try again - the more your patience will grow. As you find the inversions easier, your confidence will increase too!
Inversions are meant to be Fun! -
Last, but definitely not least, Inversions are meant to be fun! Getting upside encourages you to enter into your playful side. Even though these poses are challenging, playing with your balance can always be a fun time.
Types of Inversions: Is it just Headstands and Handstands?
In short - NO!
An Inversion is any time the head is below the heart. So that means Downward Facing Dog is also considered an Inversion. Here's a list of poses you may not have realized were Inversions:
Downward Facing Dog
Dolphin Pose
Crow Pose and variations
Child's Pose
Legs Up The Wall
Shoulder Stand
Plow Pose
Ragdoll Pose / Forward Fold
Bridge Pose
& I could keep going! Any pose that moves the head below the heart could fall into this category.
Let's go over some of the more common advanced Inversions and modifications to help you build up to them:
Headstands:
There are several variations of the headstand. We'll focus on two - the Tripod and the Triangle.
Now these are not official terms, but let's start with the Tripod.
Tripod: The key to any inversion is the three point contact - this will occur in the shape of the a triangle. With the Tripod, your three point contact happens with the hands and the head. We will have the hands placed beneath the shoulders and the head is rooted into the mat, it is important that you have the crown of the head in contact with the mat. This will protect your neck. To modify any headstand, I would first recommend a wall. Have your back to the wall, so you could place the legs against the wall. You can also face the wall and create an "L" shape with your body as the soles of the feet rest on the wall.
Triangle: This variation also uses the three point contact. However, the 3 point comes from your elbows/forearms and the hands as they cradle the crown of the head. You will interlace the fingers and the crown of the head will rest there. Ensure the crown of the head to protect the neck. Same modifications offered here - using the wall for support or you can practice just lifting one leg off the mat, and introducing small hops.
In any variation of a headstand, you will be pushing the mat away with your shoulders to protect the neck. You will squeeze the bellybutton to the spine to engage the core. The core will help your body to stabilize in this pose. Your shoulders will be stacked over the hips as the legs pull towards the ceiling. If you want to incorporate blocks into these poses - blocks can be placed under the shoulders in the tripod variation.
Handstands:
Handstands are definitely one of the more challenging inversions because you are relying more on your upper body. We still have the three point connection here. The hands are firmly planted beneath the shoulders and your gaze will act as the third point. You will be gazing toward top of mat. As you become more comfortable with this pose, you can play around with moving that - but to start, gaze to top of mat. You will bring the hips over the shoulders and the legs will reach toward the ceiling. Actively pushing into the mat with your hands to ensure the shoulders are locked into the shoulder girdle. The best modification for this is to use the wall and practice stepping away one leg at a time. With practice, your core will get stronger and your handstand will get easier!
Forearm Stands:
Forearm stands will also have you use the gaze as your third point of contact. Your forearms are parallel to each other and your elbows are beneath the shoulders. Your hands will be spread wide and you will stack the hips over the shoulders as with the inversions listed before.
This is a great pose to start from Dolphin Pose (which is also an inversion). You can remain in Dolphin Pose until you are ready to take one leg away at a time. Engage the core to help move the body upside down. In any inversion - we will want to stay away from using momentum.
The wall can be behind you if that helps you feel more comfortable and you can use blocks under the shoulders or the head.
Chin Stands:
Chin Stands are another more challenging one, as the shape of the back is different than the inversions listed above. We begin with the three point of connection. The hands by the rib cage and the chin.
We will have the chin grounded firmly to the mat, this does not mean that our full chest is grounded down. We want to ensure we are still protecting the neck and low back.
For modifications, you can enter into a Puppy Pose variation until you are ready to step a leg or both up. Blocks can be placed under the chin or under the shoulders, as well.
The wall can be a source for support, also. You will work your way up to lifting both legs up to the ceiling, and with time, you can move into a scorpion variation. (This creates a "C" shape with your body).
Chin stands can also be added as a fun transition into your Vinyasa between the Chaturanga and the Upward Facing Dog!
Hopefully after reading, some of these Inversions don't seem so scary. These poses are meant to test your balance and patience, while still allowing you to have fun! Make sure you are doing your inversions safely, listening to your body, and modifying as needed.
I do have an Inversions Workshop coming up in May, see the link below for more information:
I would love to hear what your favorite Inversion is! So comment below, and don't hesitate to reach out with any questions.
Namaste,
Analisia