Yoga Inversion: 9 Best Poses and Safety Tips – Greatist

Yoga Inversion: 9 Best Poses and Safety Tips – Greatist

Yoga Inversion: 9 Best Poses and Safety Tips – Greatist

If you’re feeling like Jack Johnson, ready to turn the whole thing upside down, we’ve got a few yoga poses for you. Inversion yoga asanas are poses that put your heart or hips higher than your head. They even pose some potential health perks.
Here’s what you need to know about yoga inversions.
Any type of yoga practice can boast beaucoup benefits. But NGL, there’s something special about inversion. Here’s the deal.
Inverted yoga poses might help your body release endorphins like serotonin, norepinephrine, and dopamine. These happy chemicals can increase your energy levels and overall mood.
Studies suggest a regular yoga practice may also reduce anxiety, improve sleep patterns, and ease depression symptoms, although more research is needed.
Inversion poses require a lot of patience and perseverance. Research suggests that a regular practice can improve body image and self-esteem. It can also teach you that it’s OK to fail.
Inversion poses can stimulate blood flow from your pelvis to your heart. This could boost lymphatic drainage and help deliver nutrients and oxygen throughout your bod.
Some older research suggests that inverted positions may also help lower your heart rate and allow for better oxygen uptake in your blood.
Certain inversion poses might reduce pain and swelling in your lower back and limbs. A stable inverted stretch sesh can promote lymphatic circulation and increase blood flow to your heart. This can help reduce pain, swelling, and discomfort.
Yoga is a fab way to increase your overall strength, balance, and flexibility. More good news? It can keep delivering these bomb bennies even as you get older.
TBH, no studies have found that inversion poses work better in this department than other types of yoga poses. But a 2016 study did find that doing Downward Dog twice a week for 10 weeks led to increased hip and knee extension.
Ready to pose the pain away? Here are the 9 best yoga inversion poses to try. We’ll start slow and work our way up to more difficult asanas (aka poses).
This pose is perf for peeps with lower back pain. It’s hella gentle and 10/10 relaxing.
How to do it:
Pro tip: This is a great time to practice mindful breathing.
This simple stretch can work wonders on your hips, spine, shoulders, and neck.
How to do it:
Pro tip: Place a thin pillow under your forehead for added comfort.
This pose will stretch your spine, calves, and hamstrings.
How to do it:
Pro tip: It’s OK if you can’t touch the floor at first. Use a yoga block to ease into the stretch.
Downward-Facing Dog is a dope way to ease tension in your glutes, quads, hamstrings, and upper back muscles.
How to do it:
Pro tip: Make sure to distribute your weight evenly between your hands and feet.
This takes Downward-Facing Dog to the next level 🐬.
How to do it:
Pro tip: Make sure your spine is aligned and keep your legs as straight as possible.
Here’s where things start to get a bit more intense. But don’t worry! You’ll get the hang of it. This pose will stretch your chest, neck, and spine.
How to do it:
Pro tip: You can also place your palms under your hips for extra support.
This pose will stretch your spine and might even help you chill out. Just keep in mind that it can put pressure on your neck and cervical spine if your form isn’t on fleek.
How to do it:
Pro tip: Don’t rest any of your weight on your neck. Make sure your shoulders offer the support here.
This is a great lead-up to a full handstand.
How to do it:
Pro tip: Keep your chin tucked into your chest.
Ready for the big leagues? Try a full handstand.
How to do it:
Pro tip: Use a wall to help you maintain your balance.
Generally, inversion yoga is totally safe. Most folks can add it to their daily routine without any issues. But there are some things to keep in mind:
Inversion yoga involves poses that place your heart or hips higher than your head. These poses bring some bonus points for your overall health and well-being. Just start off slowly with simpler poses and work your way up over time. This can reduce your risk of a pulled muscle or another injury.
Reminder: Talk with your doc before you start a new fitness routine. Also, you should prob avoid inverted poses if you’re pregnant or have certain medical conditions.
Last medically reviewed on April 28, 2021










OUR BRANDS

source


Leave a Reply

Your email address will not be published.