Yoga inversion poses for beginners are a staple for good yoga practice. Bringing your head below the heart or turning upside down might look intimidating, but incorporating them in your yoga routine has a lot of benefits for your body and mind.
It can stimulate the nervous system, increase oxygen as well as blood flow to your brain, work the core, help in circulation and boost our energy levels and metabolic rate.
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Besides, these postures are fun and lift your mood by adding a change to your routine. However, if are pregnant or suffer from high BP, you need to check with your physician before trying the inversion postures.
Here we have listed five simple inversion postures for beginners, start with these and slowly build up to advanced ones.
Yoga Inversion Poses For Beginners
Leg Up The Wall
This is a simple inversion posture that will refresh your mind and tired legs and help heal digestive problems as well as headache.
How to do the Leg up the wall yoga pose
- Step 1: Sit a few inches away from the wall and slowly lower your torso onto the floor and swing your legs up the wall.
- Step 2: Move your torso slightly towards the wall and walk your legs up the wall so that your body makes a L shape.
- Step 3: Rest your arms on your sides, stare the ceiling and focus on your breathing. Hold the posture for 3 to 5 minutes and relax.
Supported Head Stand
This is another basic inversion pose that might look complex, but in fact is a easy to achieve pose when practiced under supervision.
How to do the Supported head stand yoga pose
- Step 1: Start with child’s pose sitting close to a wall and interlock your fingers behind your head.
- Step 2: Rest your head between your interlocked fingers and forearms on the floor. Inhale and lift your legs upward toward the floor without arching your back.
- Step 3: Support your body on the wall and stretch the legs completely. Exhale and hold the posture for 5 seconds.
This is a mild inversion posture that is good for various muscles in the body from abdomen to lower back, shoulder and legs.
How to do the Dolphin Pose
- Step 1: Get on to your fours and position your elbows exactly below your shoulders. Inhale and curl your toes.
- Step 2: Simultaneously, use your core and raise your knees and hips upward. Press the forearms onto the floor and hold your head between them.
- Step 3: Your body should be in an inverted V shape now.
- Step 4: Focus on your breathing and hold the pose for 30 seconds.
Downward Facing Dog
This is yet another easy and safe inversion position for beginners that calms down the nerves and helps you get better sleep.
How to do the Downward facing dog yoga pose
- Step 1: Begin with the table top position and round your spine like you do in cat-cow pose.
- Step 2: Curl your toes, lift your knees and hip off the floor and straighten your elbows.
- Step 3: Gaze your toes and hold the posture for a few seconds.
This is a simple inversion pose that can be performed by people of any age and is best to beat obesity.
How to do the hare yoga pose:
- Step 1: Begin with thunderbolt pose and raise your arms straight upward.
- Step 2: Bring the arms downward towards the floor such that your forearms are positioned on the floor parallel to it.
- Step 3: Your chin or nose should touch the floor.
- Step 4: Bring your hands backward such that you either hold the ankles or clasp your hand together behind the buttocks and simultaneously tilt your head such that your crown touches the floor.
- Step 5: Breathe in and out and stay in the position as long as you are comfortable.
Yoga Inversion Poses For Beginners: FAQs
Which yoga inversion should I learn first?
The best yoga inversion for a beginner to start with is the Dolphin Pose. This inversion yoga pose improves upper body and core strength. Dolphin pose is usually the best way to ease into a headstand.
How long does it take to learn yoga inversions?
It can take up to 20 classes for you to be able to hold yoga inversion pose in 2 seconds. However, it’s best to go slow and steady with practicing and learning yoga instead of rushing the progress.
How long should you hold a yoga inversion?
Different yoga inversion poses require you to hold the pose for different time lengths. As you learn yoga inversion poses, you can increase the amount of time you hold the yoga inversion pose. For example, you can start with holding the yoga inversion pose for 2 seconds and then with consistent practice you will be able to hold the yoga inversion pose for upto 30 seconds or more.
What are the benefits of yoga inversions?
Yoga inversion poses increase blood flow to the brain which results in an increase in oxygen and nutrients. This is also known to improve brain function. Yoga inversion pose can help improve clear thinking, concentration, and memory. Basically, yoga inversion poses can help your brain work better.
Are Yoga Inversions safe?
Though Yoga inversion poses have a lot of benefits but it has its risks too. Yoga inversion poses have a risk of causing stress in the spine and also falling that may hurt the bodies. It is possible that you may get injured badly.
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