Yoga Inversion Poses

Modern human beings (Homo sapiens sapiens) are bipedal, enabling us to stand, walk and sit upright. The human body is capable of moving in a stunning array of postures. We crawl, run, leap, flip, dance, twist, crouch and invert our bodies in work, sports, expressive arts and exercise. Kinesthetics and kinesiology are disciplines that deepen our understanding of the body in motion. Persistent practice improves performance, increases body awareness and focuses the mind – whether we are learning to ride a bicycle or perfect aerial ski flips. According to verywellmind:

Kinesthesis is the perception of body movements and detecting changes in body position and movements. It is also referred to as kinesthesia or kinesthetic sense. You use your kinesthetic sense whenever you engage in physical activity such as walking, running, driving, dancing, swimming—anything that requires body movement.

Yoga and Ayurveda offer practices (asanas, pranayama, meditation and dietary guidelines) that maintain our sense of wellbeing as we age. Yoga’s physical postures (asanas) build strength and flexibility, improve balance and deepen our mind/body/energy connection. The traditional number of asanas is 84 and includes many variations, each with a different effect. Yoga challenges our minds and bodies to create new patterns of movement and hold our body in unfamiliar postures.

In previous posts, I described seated poses, standing poses, backbends, forward bends, twists and lateral bends. Today’s post focuses on a group of poses known as inversions. An inversion is any pose that places your heart higher from the ground than your head. If you practice regularly with a trained and certified Yoga teacher, chances are you already enjoy the benefits of inversions without realizing it! Why do we practice inversions?  According to Gaiam:

Purposely turning ourselves upside-down is contrary to our physical nature, and yet the benefits of upending ourselves are many. Just as yoga gently encourages us to move away from any unconscious habitual patterns, the invitation to invert is simply another way to shake things up, step out of a rut.

Inversions and Healthy Aging

Inversions range from the gentlest of poses to some of the most challenging. Inversion poses suitable for most active older adults include Downward Facing Dog, Standing Forward Fold, Child’s Pose, Bridge, Happy Baby and Legs Up the Wall.

Yoga inversions are often referred to as fountains of youth, promoting emotional and energetic balance, calming the mind and connecting us to the earth. They also release tension, increase circulation and strengthen muscles.

With the head below the heart, our organs are no longer subject to gravity. Inversions increase blood circulation without overtaxing the heart. The entire body is invigorated without feeling overexerted.  As the flow of blood to the brain increases, your brain receives more oxygen, improving cognitive function. Inversions require concentration and improve focus on and off of the mat.

Inversions stimulate the lymphatic system. The lymphatic system is directly linked to our immune system, thereby helping  us stay healthy and prevent illness. Lymph moves with muscle contractions throughout the body picking up toxins and wastes along the way. It is believed that inversions allows lymph to move more easily to the respiratory system where many toxins enter the body.

An excellent pose to end any Yoga practice is Viparita Karani (Legs Up the Wall). This pose has deep roots in the Yoga traditions, described in both the Hatha Yoga Pradipika and Gheranda Samhita.

It can be practiced before or instead of Savasana with a soothing meditation. Practice Viparita Karani before bed for a restful sleep. Legs Up the Wall is one of the most accessible and peaceful inversions. Practice the pose against a wall or a piece of furniture to support your legs. Make yourself cozy with blankets and cushions.

Here is the easiest way to find your way into the pose:

Sit sideways on a bolster or folded blankets next to a wall. Turn your body and raise your legs onto the wall. Your buttocks should touch the wall. Adjust your blankets to provide support as needed. Rest your shoulders and lengthen your spine. Allow your arms to rest by your side as your chest opens. Relax and breathe. The first time you try it, stay a moment or two. The more you do the pose, the easier it will be to remain for five or even ten minutes.

Yoga International describes Viparita Karani:

Viparita karani, or inverted action pose, is a simple way to assimilate, store, and enhance prana (life force) in the body as the years go by. It is so rejuvenating that the Hatha Yoga Pradipika refers to the pose as the “reversing process” and says that “grey hairs and wrinkles become inconspicuous” after six months of daily practice.

Like other inversions, viparita karani yields several health benefits. With the pelvis and legs raised higher than the heart and head, the effects of gravity on the circulatory system are reversed and a rich supply of arterial blood is brought to the brain and the glands of the upper body. Inversions also drain venous blood pooled in the legs and abdomen, bringing it back to the heart. As you breathe deeply in the pose, the nervous system is quieted, and the senses are rejuvenated. With regular practice you’ll be able to sense an increase of vitality at the navel center as the pose strengthens the diaphragm, massages the internal organs, and stokes the digestive fire.

Unwind with an Evening Practice

Relax at the close of the day with Yoga to bring balance to body, mind and spirit. Let go of tension in your hips, hamstrings and shoulders. Close your practice with Legs Up the Wall.

Begin standing Mountain Pose with your eyes closed and shoulders relaxed. Allow your body to settle and breath to slow down. Take 4 – 6 full, deep breaths, feeling your belly gently soften with each exhale. Feel the earth beneath your feet supporting you.

Open your eyes and turn your head side to side. Roll your shoulders smoothly and slowly. Reach your arms overhead, then back to your heart center.

Gently twist your torso side to side, arms moving freely.

Come into a Standing Forward Fold. Cradle your hands in your elbows to further relax your shoulders. Feel the stretch from your legs up into your spine.

Gently walk your hands forward until you are in Downward Facing Dog. Or practice Down Dog at the wall.

Drop your knees coming into Table. Move between Table and Child’s Pose 4 – 6 times, moving very slowly with your breath. Stay in Child’s Pose 6 – 8 breath cycles. Longer if it feels better.

Transition until your back and relax with your knees bent and feet wide.

After resting 6  – 8 breaths, bring your knees in towards your chest, rocking side to side, then grab your feet, resting your thighs on your torso for Happy Baby.

You may want to add a Spinal Twist or Bridge pose. Complete your movement portion of practice with Apanasa.

Move into Viparita Karani and stay for 2 – 3 minutes, or longer if you like. Transition to Savasana.

Enjoy the peaceful evening and a good night’s sleep.