Yoga inversions are energizing and exciting postures to master. Inversions reverse the effects of gravity and help revitalize the body. Getting upside down requires awareness in body and mind. These poses demand strength, balance, coordination and core strength. You also need to overcome the fear of falling as well as build confidence. Through the process of learning inversions, you gain much more than physical strength, you learn to trust your own strength and abilities.
Also known as legs-up-the-wall, waterfall is a soothing pose that relieves fatigue in the legs and feet. It helps prevent varicose veins and symptoms of arthritis. It also increases circulation and helps calm the mind. If you're looking for a gentle inversion to relax and invigorate your mind, try waterfall!
Sanskrit: Viparita Karani
Drishti: eyes closed
Counterpose: savasana
Practicing shoulder stand strengthens and stretches the neck, shoulders and rhomboids. This is not an easy pose to get into but it's a great pose to add to your practice when playing with different types of inversions. This pose also improves circulation and helps calm the mind.
Sanskrit: Sarvangasana
Drishti: at the toes or nose
Counterpose: savasana
Plow pose stretches the shoulders and strengthens the spine. It helps calm the mind and reduce stress while also relieving back pain and menstruation cramps.
Sanskrit: Halasana
Drishti: at the top of thighs
Counterpose: savasana
Known as the king of all asanas, the headstand should be practiced with caution (just like all poses) to prevent injury. Practicing the headstand strengthens the spinal muscles, arms, legs, and abdomen. It improves circulation, calms the mind and relieves stress.
Sanskrit: Sirsasana
Drishti: tip of nose
Counterpose: child's pose
Forearm stand is quite an impressive inversion that strengthens the shoulders, arms, and back. It requires a great deal of shoulder strength and mobility. It stretches the neck, chest, and shoulders while improving sense of balance. Pincha mayurasana translates to feathered peacock pose and is often called "pincha" for short. Make sure to warm up before attempting this asana, especially the shoulders.
Sanskrit: Pincha Mayurasana
Drishti: between the forearms or slightly forward above fingertips
Counterpose: child's pose
This wildly popular inversion is coveted for a reason: it's one of most challenging and impressive poses in the practice. Although this pose requires full body strength, there is an emphasis on the upper body to support the body's load bearing weight. You will also need properly warmed up and strong wrists to perform a handstand.
Before you attempt this pose, make sure you've built enough upper body and core strength. For example, you should be able to comfortably hold a downward dog, chaturanga, or dolphin for a couple of minutes. Crow or crane pose is another great prep pose for handstand. Additionally, it's helpful to master headstand first to get the familiarity of being inverted with more body touch points on the ground. Another great way to work your way into this pose is with the use of the wall or yoga wheel for support. Flexibility and strength in the legs are also quite useful for hopping up to get upside down.
Sanskrit: Adho Mukha Vrksasana
Drishti: Right above fingertips level, between the hands
Counterpose: child's pose