Go head over heels to reap the various benefits of inversions.
Theyre any poses where your heart or hips are positioned over your head."
Most likely, the yoga inversions that come to mind are advanced poses like the headstand and handstand.
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No matter which yoga inversion(s) you bring to youryoga matthere are benefits.
Read on to learn about the health and wellness benefits of turning your body upside down.
Plus, get detailed step-by-step instructions on how to do a combination of beginner-friendly and advanced inversion poses.
More specifically, these inversions strengthen your triceps, biceps, shoulders, traps, forearms, and back.
So, the opportunity that inversions offer to strengthen those muscles is tremendous, she says.
Inversions also boost circulation to the thyroid glands, which in turn canimprove thyroid health."
The thyroid gland is a butterfly-shaped endocrine gland located in the neck that helps produce hormones.
One of the factors that supports thyroid health is adequate circulation to that gland.
Reduced Stress
According to Hirsch, inversions stimulate the parasympathetic nervous system.
You also will build confidence because of the time needed to master these moves.
But you’re gonna wanna take precautions.
Here are three ways to safely turn your whole world upside down.
This is especially important if you have any pre-existing health conditions or are pregnant, notes Hirsch.
In other words, dangerous if not downright impossible.
If youre not sure where to start, try beginner-friendly options like standing forward fold and downward facing dog.
(More on these below).
Still, verify that the inversion scale isnt the first thing you do when you get on your mat.
(The one exception: Childs pose).
If it doesn’t feel good, you shouldn’t do it."
Stop what you are doing and reassess why you may be feeling the way you do.
Maybe all you need is a modification, or maybe something else is going on.
How to Perform Common and Beginner Yoga Inversions
Ready to get your yoga inversion on?
Ahead, Aguilera explains how to do four common yoga inversions listed from beginner to the most advanced.
Wide-Leg Forward Fold
The wide-leg forward fold stretches the spine, shoulders, and chest.
Here is how to do the wide-leg forward fold.
Downward-Facing Dog
Downward-facing dog stretches help relieve tension from the back and neck.
Here is how to do a downward-facing dog.
Crow Pose
As you work your way up to this position, Aguilera recommends leaning onyoga blocks.
Here is how you do the crow pose.
Headstand
The headstand is an advanced-level position, says Aguilera.
An instructor can also help you learn how to safely exit this position for the first few times.
Here are the basic instructions on how to do a headstand.
You want to ensure it is safe for you to do these moves.
