In our lives off the mat, we rarely if ever go upside down. Thus it is quite natural that for many of us the idea of inversions causes some trepidation. However, inverted yoga poses have many positive effects on the body (and the mind). Different inversions have specific benefits, but in general, they stimulate the endocrine, immune, and digestive systems. They also tend to have an energizing yet calming effect and can increase mental focus. Lastly, the act of facing your fears about going upside down in and of itself can have a hugely positive effect on your confidence, self-esteem, and wellbeing.

Preparatory poses, partial inversions, and full inversions

This week we will focus on inversions, moving from simple to complex, and focusing on safety and good alignment. We will include plenty of preparatory poses that open the shoulders and hips. To that we will add poses that improve arm, shoulder, and core strength. Next we will add poses that challenge your balance. Lastly, we will cover partial inversions that are approachable for virtually anyone. Partial inversions give you a smaller dose of the same benefits that full inversions bestow while circumventing the fear issues and the dangers of falling.

If you already do inversions routinely, we will also cover how to align yourself more effectively. Better alignment will make your inversions more effortless, allowing you to derive maximum benefit from them. We will also cover more advanced variations that will allow you to keep challenging your serenity even if inversions are part of your routine.

Contraindications

A word of caution: Inversions should be avoided if you have high blood pressure that is not managed by medications. Glaucoma and detached retina are also contraindications.

Headstand and shoulderstand can in very rare instances lead to serious neck injuries. This is especially the case if done with poor alignment, or if there is a prior neck injury or weakness in the neck muscles. I also advise against headstand if you have strong hyperkyphosis/head forward position. This is essentially a misalignment of the upper spine that reduces the amount of weight it can safely bear. Another way to hurt your neck in these poses is to continue doing them for weeks or months even though they consistently cause neck pain.

Thus if your neck ever starts feeling uncomfortable in shoulder- or headstand, come out of the pose carefully but immediately. Then seek the advice of a good yoga teacher or other expert, and stop doing the pose until you have figured out how to do it safely.

One more time: I will provide alternatives for all the inversions we will cover this week. If you don’t feel comfortable doing any of the inverted poses, I don’t just welcome you to choose an alternative. I strongly encourage you to listen to your body, not your ego, and find poses appropriate for you in each moment in time. In fact, I believe that teaching you to make those judgement calls yourself is one of the most important things I can teach you.