Inverted Poses In Yoga

Of all the asanas, inversions are the poses that most clearly teach perseverance and bring us to a new perspective on our own bodies. Turning upside down doesn’t come naturally for most people. Inverted poses require us to use a completely different set of muscles to support ourselves. And this requires developing new skills, both physical and mental.

As we change our relationship to gravity, we also change our assumptions about who we are and what our limits are. Each time you attempt a new inversion, both your ability and your confidence increase. The day you find yourself breathing comfortably while balancing on your head, it will be clear that you are physically stronger and more confident than you were before. And, as you look at the world upside down, you will find that you have acquired a new perspective.

The physical benefits of inversions come largely from reversing the body’s relationship to gravity. Inversions take the weight off the legs, relieving strain and fatigue caused by continually holding ourselves upright, and they build upper body strength as the spine, arms, and shoulders learn to support our weight. Reversing the effects of gravity revitalizes the circulatory and lymphatic systems, as fluids drain from the legs toward the head and heart. This helps regulate blood pressure, strengthens the nervous system, and improves digestion. Inversions also tone the glandular system and are both energizing and calming.

Inverted poses are sometimes referred to as “brain poses,” because of the increased flow of blood and energy to various organs, including (it is said) the brain. Although there is some controversy in medical circles as to whether increased blood flow to the upper body affects the brain, the yoga tradition holds that inversions irrigate and nourish it, improving concentration and focus, and calming an overstimulated mind. They are often helpful for insomnia, for menopausal symptoms, and for general stress.

Inversions also stretch the shoulders, chest, and upper spine. This increased flexibility in the upper body helps relieve neck and shoulder tension and creates more space for the lungs, thus expanding respiratory capacity. The shoulderstand, in particular, activates the thyroid and parathyroid glands, regulating the hormones and metabolism. And finally, learning various upside-down poses improves coordination, balance, and kinesthetic intelligence. As you overcome the fear of moving in a completely new direction, not only does your physical “IQ” improve, so does your confidence in your own ability. And the courage and mental strength that inversions build are arguably the biggest benefit of all.

In a longer practice, active inversions such as the handstand and forearm balance are often used as warm-ups for backbends; the headstand and shoulderstand, which can be held longer and soothe the nervous system, can be part of a cool-down sequence and/or a preparation for pranayama and meditation. A simple practice that focuses on inversions for their own sake is also useful, especially on those days when you are looking to create a more balanced temperament, or more balance and ease in life in general. Inversions cultivate equilibrium, helping us to be both calm and energized—a few minutes in the shoulderstand can be an oasis of peace on a busy day.