Inversions

Question 1

1. What are yoga inversions?

Answer 1

To “invert” means to turn upside down.
Yoga inversions invert the body’s relationship to space and gravity.

In some types of inversions, the heart is higher than the head. In some types, the pelvis, legs and feet are higher than the heart. And in some types of inversions, both conditions are true: the heart is higher than the head and also the pelvis, legs and feet are higher than the heart.

Question 2

2. What is meant by the term, “classic inversions?”

Answer 2

Classic Inversions
“Classic” yoga inversions refer to variations of Headstand (called the king of asanas) and Shoulderstand (the queen).
These are “full” inversions: the heart is higher than the head while also the pelvis, legs and feet are higher than the heart.

Question 3

3. Define “full inversions” and give examples.

Answer 3

In addition to “classic” inversions, other poses are considered “full” inversions when the heart is higher than the head while also the pelvis, legs and feet are higher than the heart.
Examples are Forearm Balance and Handstand which, in addition to being full inversions are also arm balances.

Question 4

4. Give examples of poses that are both arm balances and inversions.

Answer 4

In addition to “classic” inversions, other poses are considered “full” inversions when the heart is higher than the head while also the pelvis, legs and feet are higher than the heart.
Examples are Forearm Balance and Handstand which, in addition to being full inversions are also arm balances.

Question 5

5. What are some various names that mean the same as “mild inversions? Define”mild inversions” and give examples.

Answer 5

What some call “mild,” “partial” or “half” inversions refer to poses where the head is below the heart.
Examples include Adho Mukha Svanasana (Downward Facing Dog Pose), Dolphin Pose, Uttanasana (Standing Forward Bend), Prasarita Padottanasana (Wide Leg Standing Forward Bend).

Question 6

7. What is meant by “gentle” or “restorative” inversions?

Answer 6

There is another type of pose that may be considered a part of the mild inversion category or it may be deemed a separate type. In these “gentle” or “restorative” inversions, the feet are elevated in a restorative pose.
Examples include Viparita Karani (Inverted Action / Legs Up the Wall), Legs Up a Chair and Restorative Setu Bandhasana (Restorative Bridge Pose).

Question 7

8. For what type of general conditions are inversions of any type contraindicated?

Answer 7

Create a Practice List
Before teaching inversions in every class I have made it a practice to list contraindications and give alternatives to students who might be experiencing them… In my almost fifteen years of yoga teaching I have actually had students in class with every single one of these conditions and I’m so thankful I knew to list them. – Ally Ford, When Not To Turn Upside Down in Yoga Class
Contraindications
Inversions (of any type) are typically contraindicated for any conditions that may be made more severe by an elevation of blood pressure or intracranial pressure.
Brain Conditions such as Epilepsy, Trauma, Stroke, or Intracranial Pressure
Cervical Spondylitis
Diabetes and/or Insulin Resistance
Eye Issues including Glaucoma or Retinal Detachments
Heart or Circulatory System Conditions such as Cardiovascular Disease or Hypertension / High Blood Pressure
Menstruation (opinions differ; see Wisdom & Inspiration below for considerations)
Overweight
Pregnancy, Second and Third Trimesters
Vertigo
Viral Infection such as Flu or Cold, and Infections of the Ear or Sinuses
Each asana may have other contraindications. For instance, Headstand and Shoulderstand are contraindicated for students with neck and shoulder injuries.

Question 8

9. Describe important cautions related to inversions in general.

Answer 8

When a student is ready and properly prepared, Headstand and Shoulderstand are known to be powerful poses. However, these two poses have many associated risks and cautions.
Of particular risk in Headstand and Shoulderstand is, of course, the neck.
Headstand and Shoulderstand may be accessible to some students before they are physically ready to practice them. That is, a student may be able to force herself into Headstand, for example, holding the pose longer than she is physically ready for. (See this article for an example.)
Teaching inversions requires determining readiness, providing appropriate preparation and teaching alternatives.
Another caution is that due to the unfamiliar nature of being upside down, practitioners may get more easily confused while practicing inversions.

Question 9

10. Individual inversion poses will each have their own contraindications and cautions. What is an example of a caution for a specific inversion pose?

Answer 9

Use the Asana Digests to study specific contraindications and cautions related to each individual pose. Here is an example of only some of the cautions cited from one source:
Performing Inverted Postures
Inverted postures should be performed with utmost care and proper alignment… Do not kick into a headstand. If you need to kick, it’s an indication that you are improperly aligned or have insufficient strength to perform a headstand… Do not ‘hang-out’ in a headstand with your legs leaning against the wall. Touch the wall with your feet periodically to help with balance and orientation…. Never perform a headstand on an unstable surface such as a be, pillow or cushion… Do not perform inverted poses immediately after eating… Beginners should hold [Inverted postures] for a short time (under a minute until there is no difficulty in maintaining the pose… Increase the duration gradually over time. – Stephanie Pappas, Yoga at Your Wall 2009 p 109

Question 10

11. When inversions are not contraindicated but poses such as Headstand and Forearm Balance are not appropriate, what may be safer alternatives?

Answer 10

Gentle Inversions
[Headstand, Shoulderstand, Handstand and Peacock] are quite challenging. They require considerable core strength, an open shoulder girdle, and a physical awareness of how to use these things together in order to achieve the posture. Not to mention the fear of falling that many people experience. –Kathryn Boland, YogaUOnline, 4 Gentle Inversions
When inversions are not contraindicated but poses such as Headstand and Forearm Balance are not appropriate, these may be safer alternatives:
Adho Mukha Svanasana (Downward Facing Dog Pose) Prasarita Padottanasana (Standing Wide Leg Forward Bend)

Uttana Shishosana / Anahatasana (Puppy Pose) Viparita Karani (Inverted Action / Legs Up the Wall) Restorative Setu Bandhasana (Restorative Bridge Pose)

Question 11

12. What are the general physical effects of inversions?

Answer 11

Reverse effects of gravity in the body.
Improve blood flow back to heart (venous return).
Reduce blood pressure and heart rate.
Increase lymphatic circulation.
Strengthen upper back muscles.
Release tension.
Sending more blood to the head is said to stimulate the immune and endocrine systems, and to nourish the brain.
Said to provide more efficient oxygen-to-blood exchange and healthier lung tissue (see source).
May contribute to better sleep.
The Wonders of Inversions
The inverted poses revitalize the whole system. They take the weight off the legs, relieving strain. By inverting the inner organs, they activate parts that are sluggish. They improve circulation and tone the glandular system. They help concentration as blood is brought to the brain, and are a marvelous aid to sleep. – Silva Mehta, Yoga: The Iyengar Way 2009 p 95
Four Major Systems of the Body Influenced
There are four major systems in the body that the practice of inversions is said to positively influence: cardiovascular, lymphatic, nervous, and endocrine. – Yoko Yoshikawa, Yoga Journal, Everybody Upside-Down
Reversing the Damaging Effects of Gravity
Gravity slowly but surely weighs us down and saps our strength… As the years rack up, so do the damages. Subcutaneous fat sags. Varicose veins and

hemorrhoids erupt. Weary of incessantly pumping blood through its vast circulatory network, the heart falters… The ancient yogis called gravity “the silent enemy.” The yogi performs a martial-arts sleight-of-hand: Upend oneself and enlist gravity’s power to arrest the ravages of that self-same force… According to David Coulter, Ph.D… when one inverts, tissue fluids of the lower extremities drain—far more effectively than when one is asleep. Areas of congestion clear…. Coulter wrote: “If you can remain in an inverted posture for just 3 to 5 minutes, the blood will not only drain quickly to the heart, but tissue fluids will flow more efficiently into the veins and lymph channels of the lower extremities and of the abdominal and pelvic organs, facilitating a healthier exchange of nutrients and wastes between cells and capillaries.” – Yoko Yoshikawa, Yoga Journal, Everybody Upside-Down

Question 12

13. What are the energetic effects?

Answer 12

Revitalize.
Improve focus and concentration.
Improve sleep.
Alter mood from agitated to centered and quiet.
Poses such as Handstand and Forearm Balance may heighten enthusiasm and bring energetic joy for some.
May bring up fear and/or help to face fear and develop courage. May inspire seeing things from a different perspective.
Said to bring more energy into the heart.
Still, Yet Awake
This shift in perspective and neuromuscular awareness creates an opportunity to further expand our sense of being in the world while reversing the effects of gravity in the body. The brain is flushed with nourishing blood, the mind clears, the nerves quiet down, and everything seems to become more still, yet awake, offering a graceful invitation to meditation. – Mark Stephens, Teaching Yoga 2010 p 228

New Understandings
When we see the world upside down, we glean new understandings. In a Shoulderstand and Plow, our view is a more intimate one in that we gaze deeply into our own hearts. When you take the time to look and listen, what secrets does your heart want to share with you? In inversions, we put our hearts above our heads. Can you imagine how our lives—how the world—-would change if we all put our hearts above our heads more often? – Miriam Austin, Cool Yoga Tricks 2003 p 167
Encourage Prana up Sushumna Nadi
Classically, inversions were seen primarily as a method to encourage pranic flow up the Sushumna Nadi, the central spiritual channel of the body. – Bruce Bowditch, The Yoga Technique Guide 2015 p 41
Secret Technique to Retain Amrita
Asanas such as Headstand were originally classified as mudras, or sacred gestures, and were intended to have a far more dynamic action than the asanas and to effect deeper changes in the human personality. Unlike asana, which the scriptures readily explicate, the ancient yogic texts treat mudras as highly secret techniques, enjoining the student to keep them concealed from the uninitiated. Yogis believed that the pineal gland in the head secreted a special fluid of immortality called amrita, which in upright postures would drip down and be burned away by the solar plexus. By turning the body upside down, the amrita might be retained as a regenerative elixir, creating vibrant, glowing health. – Donna Farhi, Yoga Mind, Body & Spirit 2000 p 207
Fear & Courage
It was several years before I could hear a teacher announce “Sirsasana” without feeling dread. But over time, the pose developed into the mainstay of my practice… Working at the edge of fear and courage, I focus on the interplay of forces. And with this, increasingly grows the realization—I am not the fear, I am not the fluctuations of my mind. These forces are there, and that is okay, but they are not me. And this, to me, is the epitome of yoga. – Christie Hall, YogaUOnline, Inversions: Working the Edge of Fear and Courage

Question 13

14. What is the yoga philosophy perspective regarding inversions and amrita?

Answer 13

Secret Technique to Retain Amrita
Asanas such as Headstand were originally classified as mudras, or sacred gestures, and were intended to have a far more dynamic action than the asanas and to effect deeper changes in the human personality. Unlike asana, which the scriptures readily explicate, the ancient yogic texts treat mudras as highly secret techniques, enjoining the student to keep them concealed from the uninitiated. Yogis believed that the pineal gland in the head secreted a special fluid of immortality called amrita, which in upright postures would drip down and be burned away by the solar plexus. By turning the body upside down, the amrita might be retained as a regenerative elixir, creating vibrant, glowing health. – Donna Farhi, Yoga Mind, Body & Spirit 2000 p 207

Question 14

15. What are some sequencing considerations when teaching inversions?

Answer 14

Inversions are usually sequenced after shoulder strengtheners and openers.
Sirsasana (Headstand), Adho Mukha Vrksasana (Handstand), and Pincha Mayurasana (Forearm Balance) are stimulating for mood while also having a settling effect.
Sirsasana is often done early in class and can be prepared for with Adho Mukha Svanasana (Downward Facing Dog Pose) and Uttanasana (Standing Forward Bend).
Sirsasana is usually countered with Balasana (Child’s Pose).
Adho Mukha Vrksasana (Handstand) requires stabilizing from pelvic core including psoas and gluteals, which should be developed and awakened prior. (Ray Long, Anatomy for Arm Balances and Inversions 2010 p 100)
See Shoulderstand: Sequencing for more information Sirsasana Before Sarvangasana
Although Sarvangasana (Shoulderstand) is learned before Sirsasana (Headstand), once the latter is learned it is practiced first. Sirsasana after Sarvangasana could injure the neck. Sirsasana, if practiced by itself can produce a feeling of irritability, which is soothed by Sarvangasana, so should always be followed by it. – Yoga: The Iyengar Way 2009 p 94

Question 15

16.Name inversions 1-16

Answer 15

1. Adho Mukha Svanasana (Downward Facing Dog)
2. AdhoMukhaVrksasana(Handstand)
3. Anahatasana (Melting Heart Pose)
4. Ardha Halasana (Half Plow Pose)
5. ArdhaPinchaMayurasana(HalfPeacockFeatherPose)
6. ArdhaSarvangasana(HalfShoulderStand)
7. Baddha Hasta Sirsasana A (Bound Hands Headstand Posture)
8. Baddha Hasta Uttanasana (Bound Hands Standing Forward Bend)
9. ChairYoga
10. DolphinPose
11. Flows / Mini-Vinyasas
12. Halasana (Plow Pose)
13. HalfHandstand
14. Handstand Hops
15. Karnapidasana(EarPressurePose)
16. Parsva Halasana (Twisted Plow Pose)

Question 16

Name inversions 17-32

Answer 16

17. Pincha Mayurasana (Forearm Balance)
18. Pindasana(EmbryoPose)
19. Prasarita Padottanasana A (Hands to Floor)
20. Prasarita Padottanasana B (Hands at Waist)
21. Prasarita Padottanasana C (Clasped Behind Back)
22. PrasaritaPadottanasanaD(ClaspingBigToes)
23. Sarvangasana (Shoulderstand) (and variations)
24. Sirsasana (Headstand) (and variations)
25. Supta Konasana (Reclined Angle Pose)
26. Urdhva Padmasana (Upward Lotus Pose)
27. Urdhva Prasarita Eka Padasana (One Legged Expanding Upward Pose)
28. Urdhva Prasarita Padasana (Upward Stretched Legs)
29. Uttana Shishosana (Extended Puppy Pose)
30. Uttanasana (Standing Forward Bend)
31. Viparita Karani (Legs Up the Wall)
32. YinYoga

Question 17

Discuss cautions for doing inversions while menstruating.

Answer 17

B.K.S. Iyengar and the Ashtanga School strongly advise against practicing inversions during menstruation. The reasoning behind avoiding inversions during menstruation is typically centered around one or both of these points:
Energetic Effects – According to yogic philosophy, menstruation is associated with apana, downward flowing energy. “It is thought that inverting the body (specifically, the uterus) while menstruating disturbs the natural movement of apana.” (Leah Sugerman)
Physical Effects – Some have proposed there might be a chance of causing “retrograde menstruation” (blood flowing in the opposite direction).
While most sources acknowledge adequate proof that no such physical effects are likely, the perspective around energetic effects varies. Leah Sugerman offers an example of the increasingly common middle- ground:

Listen Carefully to What Your Body Craves
I often encourage my students to practice the deepest yoga during menstruation… It simply means turning your attention inward and listening closely to your body. When I listen to my body, on some days I find that inversions help to boost my low energy. On other days, inversions worsen the pain from my cramps. I treat each cycle as a new moon—because that is exactly what it is. Each day that I step onto my mat, my body feels and behaves differently than it did the day before. Days when I have my period are no exception. So, I listen carefully to what my body craves, and I nourish it in the best way I know how. Some days that could mean holding handstand for three minutes. Some days that means holding supta baddha konasana for this same amount of time. And some days, that means practicing my yoga off the mat— taking my practice beyond physical asana. – Leah Sugerman, Yoga International, Is it Safe to Practice Inversions During Menstruation?

Blood Vessels of Brain & Eyes Are Different
In an inverted posture, gravity causes pressure to increase inside the blood vessels (arteries, veins, and capillaries) of the head and neck. The vessels of the brain and eyes are largely protected from this pressure increase because they are bathed in fluid—cerebrospinal fluid inside the skull and vitreous humor in the eyes—the pressure of which also increases during inversions: The pressure of the fluid pushing in on the blood vessel walls from outside counteracts the pressure of the blood pushing out on the vessel walls from inside.
Blood vessels that lie outside of the skull and eyes, such as those supplying the inner lining of the nose, do not have this protection. Instead, many are protected by local reflexes that respond to elevated blood pressure by contracting muscles in the vessel walls. This contraction prevents the vessel walls from being overstretched. If inversions are introduced gradually, you are in theory systematically strengthening the vessel wall muscles by challenging them to contract against greater and greater pressure. – Roger Cole, Yoga Journal, Is It Safe to Do Inversions with High Blood Pressure? *
* This is, of course, just an excerpt to highlight an interesting and unique teaching; see the full article for clear cautions and guidelines for students experiencing high blood pressure.