The function of Inversions in Yoga

One of the main purposes and vision in Corpo Giardino – Yoga Practices is to empower you as passion driven women with different Yoga Tools, to create and sustain balance in your life.

In this way we can create a sustainable lifestyle, when we can prevent burn out and chronic stress and we learn how to manage our time and energy.

The world desperately needs our talent, brilliant capacities and empathy – we can’t afford to stay at home anymore recovering from chronic stress or burn out.

One of the main resistances I observed in the past years – when it comes to step on the mat on a regular basis, move and breathe is lack of knowledge. Too many times I saw confusion, lack of direction that led to procrastination.

This is exactly why I decided to create a series of Blog Post with the focus on different functions/benefits of Yoga Positions such as Forward Bends, Twist, Side Bends, Backbend and Inversions.

I want to give you not only a basic knowledge and concrete actions to apply it immediately in your “at home” practice, but also to pass the message that Yoga is real a personal practice, a personal Journey. Today we talk about The function of Inversions in Yoga.

The more we know about our ourselves, our limitations and patterns _ the more we can begin to shift and change.

Self-Practice can be seen as a gateway for a deeper connection with yourself, your possibilities, limitations and needs. It empowers you, because it shows you where you are exactly right now, what you need and how to get there.

This Blog Post is the fifth and final episode and today we are going to talk about The function of Inversions in Yoga on what we need to pay attetion on and how to integrate and incorporate them in your daily practice.

Function over the Form

With the synchronization of breaths and movements, we can release physical, emotional and mental blockages. In this way, Prana can be released and can move freely in the body and in our system. We can then process emotions and feelings that were stagnant, become lighter and replenish our energy.

When the function is clear, we have the power to decide when and if to integrate a specific position or not. We have the power to choose to practice the full expression or integrate modifications and variations.

Let’s dive deep into discovering the benefits of inversions on an emotional, physical, mental and energetic level.

In Yoga, anytime we bring the head under the heart, we are practicing an inversion. So yes, your Dower facing Dog is also an inversion. Before we explore the The function of Inversions in Yoga, I would love to share something from my experience.

As we live in a society that encourages performances over function and long-term goal, I am not surprised by the fact that we consider headstand as the final goal as a Yoga Practitioner.

Don’t get me wrong, the feeling of defeating gravity is priceless, makes you feel strong and capable of anything. However, too many times I saw colleagues and Yoga practitioners hurting themselves (neck, shoulders and back area) while attempting an inversion without breathing and paying attention on the foundation of the poses.

Even for me inversions were daily bread, in my personal practice and teaching style.

Nowadays I rarely teach them in a class, especially in a group class. I need to know that the person in front of me is not only strong, but also aware of what she is doing.

That’s why in this Blog post I won’t share anything related to a headstand or handstand. I will focus my attention on lighter version of inversions or with the support of the wall.

Physical Benefits of Having the Heart under the Head

On the physical level, when we invert the body, we can experience the following physical benefits:

Lengthen the spine, creating passively space between the vertebras. As a consequence, we can experience a great release of tensions along the back.
Give your heart a break with pumping blood: as we are upside down, the blood is floating naturally towards the head giving, slowing down the heart beat and promoting a relaxing effect.
Strengthen shoulders and back (shoulder stand)
Promote a general sense of lightness in the entire body, as we are defeating the gravity.

If you ever went to a class of areal Yoga, you know exactly what I am talking about.

Alignment

As I said before I am not going into details of headstand or handstand, but if you practice Shoulder Stand already, please make sure that:

Warm up properly: Practice an inversion only at the end of a minimum 30’ Yoga Practice.
Create a solid foundation: in the Shoulder Stand, make sure that there is absolutely no pressure on the vertebras of the neck.
Keep your core engaged: use it to lift up the rest of the body, releasing pressure on the neck. Engage your legs, point your feet up and move the legs away from the floor.

Invite and integrate modifications in your practice: see the pictures below for new inspirations.

If you keep these elements in mind, you are able to practice in safety and with awareness.

Variations

Supported Salamba Sarvangasana_ Shoulder Stand

In oder to avoid putting a lot of pression on your neck, keep the hips forward and create an angle with your groin/legs. To have more support under your neck, you can place a blanket underneath your cervical vertebras and the edge of your shoulders.

2. Supported Inversion with a block

Place a block under the sacrum and lift your legs up until you can feel that your legs are weightless. You can practice the same variations with the support of the wall.

Emotional/Mental Effects and Benefits

Imagine that the physical alignment is like the foundations of your pose: when your body is safe, then you can focus on different levels or aspects of yourselves.

Again, use your Self- Practice as a gateway to get to know you better, on a deeper level.

The emotions/feelings and mental activities connected to side bending are:

Sense of deep calm and inner peace
Incredible concentration and focus
Empowerment, as we are able to defeat gravity, even for 5 breaths :)

I really would love to insist though, in practicing inversions only under the guidance of an expert teacher. Please, promise me that 😊

Energetic Effects and Benefits

For the Hatha Yoga Tradition, there are 5 main different Prana Vayus (winds), 5 different energies, in our body with of course different effects.

When we practice inversions, we stimulate 3 main Prana Vayus: Udana, Vyana and Apana.

Udana is located in the throat and head, it transforms the energy coming from the lower part of the body. Seat of communication, it produces the tone of our voice.

Vyana is considered the master- Vayu, it manages and integrates the other 4 energetic winds. We can find it everywhere in our body; it regulates the nerves, blood circulation, movements and muscles.

Apana is a downward and outward type of energy: it is connected to our exhalation and runs in our legs, pelvic floor and hip.

Your next step

I invite you to choose one of the variations of the Shoulder Stand I shared earlier with you and integrate it at the end of a minimum 30’ Yoga Flow. Practice it for a while and observe the benefits on your body, mind and heart.

Remember, Yoga in a delicate personal practice.

I would love to hear from you, your insights, ha-ha moments and observations about yourself. Let’s walk thought this journey together.

Were the Info I shared today useful with you?

Please feel free to drop a comment below or write directly at info@corpogiardino.ch

with love

Andrea

Photo by Conscious Design on Unsplash

The function of Inversions in Yoga | Self-Practice Series