Yoga Inversions 101

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.

Bottoms Up

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.

Supported Shoulder Stand into Plow

Try It When

You’ve got an upset stomach, constipation, bloating, or gas

Why

Releases tight hip flexor muscles, which can constrict the digestive organs. Calms the nervous system and relieves stress.

How to Do It

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.

Legs Up the Wall

Try It When

You can’t sleep

Why

Calms the nervous system, quiets the mind, and releases tension from the feet, backs of the legs, spine, shoulders, and neck. (This is the inversion most recommended for pregnant women.)

How to Do It

Sit on the floor with your right hip and shoulder close to a wall. Lie down on your left side, then roll onto your back and extend your legs straight up to rest on the wall. Place arms on the floor at your sides with palms up. Use a folded blanket under your hips for added lift and a slightly more intense inversion. Relax here for up to 10 minutes.

Legs Resting on Chair

Try It When
You’ve been sitting all day — at your desk, in a car, or on a crowded flight

Why

Boosts the flow of blood from the feet to the heart and quiets the mind. Also frees the hips and lower back, which bear the brunt of too much sitting.

How to Do It

Lie on your back and place your lower legs on a chair, stool, or low table so your shins are parallel to the floor. Lay your arms on the floor alongside you with palms facing up. Close your eyes and rest for up to 10 minutes.

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.

Dolphin Plank

What It Does

Improves shoulder and core strength

How to Do It

Start on hands and knees. Place forearms on the floor and walk feet back until head, shoulders, and hips are in one even line. Align shoulders over elbows and look down at your hands so your neck stays long. (When you can hold any of these poses for 10 breaths, you’re ready for the next step.)