Inversions are a staple in a good Yoga practice.  The idea of getting upside down brings us back to the playfulness of our youth.  And there are many physical benefits too.  Bringing your head below your heart can boost your metabolic rate and energy levels and rouse the lymphatic system as well as stimulating the nervous system.  But for beginners they can be rather intimidating.

Beginners might wonder how they can accomplish inversions with little experience.  Though it might seem tricky it is possible with the right guidance.  So beginners do not need to be afraid to give it a go.  With a little practice you will get there.  Plus when done in a more restorative way, inversions are very calming on the body and mind and can assist in better sleep and a clearer outlook.  Here are a few Yoga inversions beginners can take on.

Forward Fold

Uttanasana or Forward Fold is a classical Yoga pose that can be modified for Yogis of all levels.  Begin by standing with your feet hip-width apart and your knees slightly bent.  You want to use an inhale to lift your arms above your head and an exhale to fold forward from your hips as you lower your arms.  You should keep your knees bent as you reach your hands towards the ground.  From there, you can try touching your toes or your shins.  Essentially you want to be able to rest your hands on something so you could also use a couple of Yoga blocks.  If you can relax your head and your neck your spine will hang nice and heavy.  You could also walk your hands to the left and right to stretch your body one side at a time.  Hold the pose for a few breaths before rolling back up to standing.

Dolphin

Dolphin pose is great if you’re looking for an intense hamstring stretch while also strengthening your shoulders and back.  Start in a forearm plank with your elbows directly below your shoulders.  From here, lift your hips as high as you can as you walk your feet forward and press your heels towards the floor.  Then pull your belly button in towards your spine while maintaining a calm, controlled breath. By pressing the ground away and squeezing your elbows towards one another you will engage your shoulders and chest.

Shoulderstand

Sarvangasana or Shoulderstand is a full inversion that has restorative benefits.  It’s not as simple as the other two mentioned here, but still accessible to those newer to Yoga.  Full inversions are super energizing and powerful.  However shoulderstand actually has more of a calming effect on body and mind.  You start and finish in Plough pose where you kick your feet back over your head bringing a stretch to your back and hamstrings as well.  You want to keep your weight in your upper arms and back of your head so that there is no tension in your neck, shoulders or lower back.  You can build up your strength in this pose before attempting some of the other more challenging full inversions.  When you’re in it, you want to think about lifting up from your hips to your toes and lengthening your tailbone towards the ceiling.

Give upside down a go!  If you need any help, you’re always welcome to ask one of the teachers at the studio.  We’ve got your back!