When your world feels topsy-turvy, yoga wisdom suggests you shift your perspective and turn things upside down.
For relaxation and restoration, all yoga poses are not created equal. Inversions — any pose that gets your heart or feet above your head — have an “amazing capacity to enliven your body, mind, and spirit,” says Stan Woodman, yoga teacher trainer and co-owner of Kaia Yoga in Greenwich, Connecticut. They may even strengthen your disease-fighting capabilities by improving the flow of lymphatic fluid. “The lymphatic system, which transports immune cells and clears waste throughout the body, can become stagnant when we sit too long,” says Cathy Wong, N.D. While any exercise will help move lymph along, yoga experts swear by the power of inversions. These poses also help blood from the lower body travel back to the heart effortlessly — giving that perpetually on-call muscle a break. Mentally, emotionally, and psychologically, they change your perspective and build confidence.
One of the oldest yoga texts — the “Upanishads” — says, “One, who practices headstand three hours daily, conquers time.” As in, never dies. And even if you can’t hold a headstand for one minute (let alone three hours), you can reap the benefits of challenging gravity by doing gentler inversions, Woodman says. Give the following poses a try and watch your outlook — and your health — turn around.
We’ve handpicked a few inversions to heal what ails you. Note, however, that inversions are not recommended if you have high blood pressure, heart conditions, or glaucoma, or if you’re pregnant, says Wong. Always try to get instruction directly from a yoga teacher.
You’ve got an upset stomach, constipation, bloating, or gas
Releases tight hip flexor muscles, which can constrict the digestive organs. Calms the nervous system and relieves stress.
Lie on your back with your knees bent into your chest. Lift your hips and place your hands on the lower back with fingers pointing up, resting hips on your hands. Straighten your legs until your toes are over your eyes. Hold one minute. Remain here or continue to Plow. To get into the Plow, bring your legs over your head until your toes rest on the floor. Press your thighs up toward the ceiling and gently bring your hips back over your shoulders. Hold one minute.
It’s known as the King of All Poses because it tones your entire body, nourishes your abdominal organs, and boosts your immunity. But most of us need to work our way up gradually. The three poses below will prepare you well.
Builds confidence in the pose
Allows you to practice balancing on your head
Interlace fingers and put the crown of your head on the floor, cradled in clasped palms. Lift hips and walk toes toward your head, then slowly lift one leg at a time, keeping knees bent into your chest. Hold for up to 10 breaths.
Strengthens core, back, legs, and arms, and calms the nervous system.
Once you can balance comfortably in egg-shaped headstand, extend your legs. Most of your weight should be on your forearms and not on your head. Hold for a few breaths and work your way up to three minutes in this position. Come down by bending knees into chest, then lowering one foot at a time to the floor.
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