Why Include Inverted Asanas in Your Daily Practice?

Pros and Cons of Inverted Yoga Poses

In this article, we will examine the impact of such poses on the human body. Firstly, those who practice inverted yoga poses have repeatedly noticed that after properly performing inversion poses, it feels like something ‘clicks’ in their thinking. As a result, we become more positive, open, and able to think and make decisions faster. This is partly due to improved blood circulation – as all the blood ‘returns’ downwards towards the heart and head.

Secondly, besides, we relax muscles that are usually tense, such as the lumbar region and the spinal area. As a result, improved blood circulation strengthens the blood vessels.

But, unfortunately, inverted yoga poses are not beneficial for everyone. Among the cons, some contraindications for these poses can be noted. For example:

• heavy menstruation;
• high blood pressure;
• heart disease;
• spinal problems.

Benefits of Inverted Poses Specifically for Pregnant Women

1. Normalization of hormonal balance, which reduces stress hormone levels and is beneficial for the baby as well.
2. Reduction of fetal pressure on the mother’s organs, providing temporary relief.
3. Prevention of varicose veins and improvement of blood flow, as we reduce constant pressure in the leg area.
4. Prevention of cramps in the feet and calves.
5. Oxygenation of the fetus.

Safety Precautions for Performing

If the pregnant woman has no contraindications to performing, ensure the following before starting:

– space – move away from sharp tables, unstable chairs, and other furniture;

– support – it should not fail you; DO NOT perform poses on a spring bed, inflatable or water mattress to avoid injury; use a non-slip mat or a thick blanket on the floor;

– do not hold poses – for beginners, 30-60 seconds is enough to understand how our body reacts to the load during pregnancy.

Birch Pose

Do not perform the pose too diligently. With a large belly, an alternative to the pose is legs raised straight against the wall. The effect will be very similar.

Typical execution order:

1. Lying on the mat, tighten the abdominal muscles and lift the legs, pelvis, and lower back.

Feel the weight on your shoulders, don’t overload your neck!

Another variation is with a chair or couch. Please check the stability of the chair legs – support the back against the wall and ask someone else to help you enter and exit the pose.

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Inverted Poses: Legs Bent Forward Overhead

The pose helps with anemia and also the common problem of constipation during pregnancy. Gradually raise your legs, helping yourself with your hands. Place your hands behind your body, try to keep your lower back straight.

To help yourself, place a chair at the end of the mat and rest your feet on the seat.

Pay attention to this asana if you want to reduce swelling, relieve headaches, and ease back sensations.

Unlike the usual asana technique, in this one we do not try to touch the floor with our feet.

Inverted Asanas: Headstand

The pose is suitable for those who already have enough yoga experience. It helps with a bad mood, insomnia, and apathy.

Important! It’s advisable to practice this asana under supervision. Get on your knees, then lean your head on the floor, securing it firmly with your hands.

Smoothly straighten your legs and start ‘walking’ closer to your hands and head. Lift bent legs one at a time and at the end fully straighten them to form the pose. Watch out for pressure and any discomfort in your body!

Do not overload your head and neck, redirect the weight to the shoulder girdle.

Conclusion

Inversion poses are best performed at the end of a workout, when the body is already warm. If time is short, at least warm up the back and neck area. You can simply perform the “sun salutation” sequence a few times.

It is especially beneficial to include inverted asanas after standing balances. To get the most benefit, practice Shavasana after inversion poses.