Yoga inversion: 10 Asanas for beginners | XpertsReviews.com

Do you want to be physically and mentally stronger? Then reversing your body from its usual vertical position. The inversion of yoga can make you undergo significant changes in your physical and mental state. This practice includes poses or asanas where your head is positioned just below your heart. Seems to be intimidating, but not all poses are complex. There are also yoga reversal poses for beginners. Just start at a comfortable pace and stop if a pose causes discomfort. In this way, you can warn injuries while doing yoga.

What are the advantages of yoga reversal poses?

These poses have many benefits in physical and mental health.

• Can reduce swelling of the legs: “The inversion of yoga like the legs-wall can help minimize the swelling of the legs,” explains the expert in Yoga Fenil Purohit. Reverse stretch can increase blood flow, which can help reduce pain and swell the legs.
• Increase: Yoga reversal poses can stimulate the blood circulation of your pelvic area to your heart and help deliver oxygen throughout your body. Reverse asanas can help reduce your heart rate and allow better absorption and use of oxygen by the body, according to research published in the International Yoga Journal in 2011.
• Enhance: “By changing the orientation of your body, yoga reversal poses can raise your mood,” explains the expert. These poses can release endorphins such as dopamine and serotonin, which can improve mood, according to research published in Complementary and alternative medicine based on evidence in 2012.
• Improve flexibility: Yoga is a practice known for its ability to improve flexibility. There is no evidence that yoga reversal poses can specifically help you make yourself more flexible. But a study in 2023, published in Plos ahas shown that the practice of yoga in general for 8 weeks can improve flexibility.

Yoga reversal poses for beginners

Here are some yoga inversion adapted to beginners:

1. Pose of dog oriented down or Adho Mukha Svanasana

• Start in a table position, ensuring that your hands are aligned under your shoulders and knees under your hips.
• Return your toes and lift your hips to the sky.
• Adjust your legs (a slight turn in the knees is acceptable) and press your heels.
• Relax your head between your arms and keep the installation for 5 to 10 breaths.

2. Laying the legs-the wall or viparita karani

• Sit next to a wall, positioning a hip against it.
• Top your legs on the wall when you tilt yourself on the floor.
• Adjust your body so that your hips are close to the wall.
• Let your arms stand by your sides and keep this position for 5 to 10 minutes.

3. Standing forward or uttanasana

• Get your hip width with your feet.
• Fold to your hips and fold forward, letting your head hang.
• Keep your knees slightly folded if necessary.
• Hold your elbows or let your hands reach the ground, breathing deep for 5 to 8 breaths.

4. Pose or setu bandhasana

• Lie on your back with your folded knees and your feet flat on the floor, wide in the hip.
• Press your arms and feet in the floor while lifting your hips to lay the bridge.
• Keep your shoulders to the earth and, in case of comfort, slow down your hands under your back.
• Hold for 5 breaths and gently lower the back.

5. Located Baby Happy or Ananda Balasana

• Lie on your back and pull your knees to your chest.
• Enter the outer edges of your feet with your hands.
• Expand your knees beyond your chest and push your feet to the ceiling.
• Rocke gently from side to side and maintain 5 breaths.

6. Pose of plow or halasana

• Start by bed flat on your back with your resting arms next to your body.
• Lift your legs directly to the ceiling, then gently lower your toes to the floor behind your head.
• For more support, place your hands on the lower back or enter your fingers together.
• Hold this position for five deep breaths, then come back to the starting position carefully.

7. Supported shoulder stand or Salamba Sarvangasana

• Lie on your back with a folded blanket positioned under your shoulders to support.
• Raise your legs directly and use your hands to support your lower back.
• Make sure your elbows stay on the floor while keeping your legs perpendicular to the ground.
• Hold this installation for five breaths, then gently bring the lower body.

8. Pose of rabbit or Sasangasana

• Start in a kneeling position, sitting on your heels to pose the rabbit.
• Place the top of your head on the carpet in front of your knees.
• Come back with your hands to grab your heels.
• Lift your hips slightly to create a soft stretch, holding five breaths.

9. Dolphin Pose or Ardha Pincha Mayurasana

• Start in a table position and lower your forearms on the carpet.
• Return your toes and lift your hips, imitating the position of dogs oriented downwards.
• Press your forearms firmly in the ground and maintain 5 to 8 breaths.

10. Folding front with wide legs or padottanasana

• Start by standing with your widespread feet, the toes tilted gently inward.
• Fold to your hips and lower your torso forward, placing your hands on the ground.
• Let your head fall or support it with a block.
• Hold this position for five deep breaths before gradually going up.

“Objective to include yoga reversal poses in your practice twice a week,” explains Purohit.

Who should avoid yoga reversal poses?

Yoga reversal poses can be beneficial, but some people should jump them:

• The installation of yoga inversion as the installation of the plow can increase the blood flow to your head. “This can potentially aggravate hypertension,” explains the expert.
• Inversions like the dog oriented downwards, the installation of plows and the leg-upstil can increase the eye pressure. Thus, people with glaucoma should not do these asanas.
• The poses that compress the abdomen (for example, the installation of rabbit) must be avoided by pregnant women.
• People with injuries on the neck, shoulder or back should avoid poses such as the laying of charger, as they can exert excessive stress in these areas.

When installing yoga inversion, make sure you make a correct alignment to avoid injury. It is best to take the help of an instructor, especially if you are a beginner.

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