5 inversion yoga poses for beginners

Practicing inverted yoga poses regularly will help you learn how to live with stress, how to keep your mind calm to feel peace amidst the chaos and worries of life.

Inverted yoga poses are poses where your head is in contact with the ground and your legs are pointing up. In yoga, common inversions are shoulder standing, headstand, plow pose, etc.

Most of these poses are very difficult and require you to practice for a long time. The following shares of LEEP will introduce you to some basic inversion yoga poses for beginners. If you like it, give it a try today.

Why should you practice inversion yoga poses?

Philosophers from time immemorial have proven that our health depends a lot on the health of the organs in the lower abdomen. If these organs have problems, you will be at risk of facing many dangerous diseases such as diabetes, cardiovascular disorders, etc.

Inverted yoga poses can help work the lower abdominal organs. Therefore, in addition to soothing the mind, these postures also help women regulate menstrual cycles and physiological problems.

5 inversion yoga poses for beginners

Here are 5 basic inversion yoga poses that you can do today:

1. Pose with feet on the wall

inverted yoga pose 3

The foot-up-the-wall pose increases blood circulation to the head, throat, and neck. This will help the nerves in the brain, pituitary gland and thyroid gland to be energized. Although this is just a gentle pose, it can be very beneficial:

  • Reduce stress and anxiety
  • Relieve back pain
  • Relieves menstrual pain and menopausal symptoms
  • Improve digestive system health
  • Treatment of migraines and headaches
  • Treatment of insomnia and depression
  • Relax your feet
  • Treatment of varicose veins and ankle swelling

Tips for beginners:

  • Always pay attention to the breath, breathe normally
  • If you can’t keep your legs flat, bend your knees slightly to about 15 to 30 degrees but don’t bend too much as this will hinder the great benefits this pose has to offer.

2. Downward facing dog pose

inverted yoga pose 1

Downward facing dog is a slight inversion, which is one of the 12 positions of the sun salutation exercise. This pose is quite simple and suitable for beginners. In addition to calming the nervous system, this pose also helps with menstrual cycle issues and issues such as:

  • Lengthen the spine, relieve stress
  • Sciatica pain relief
  • Relieves Sinusitis Symptoms
  • Strengthens arms, back and shoulders
  • Improve digestive system health, relieve constipation and other problems
  • Provides tension to calves, arms
  • Relieve back pain
  • Relieves Headaches and Migraines
  • Relax and rejuvenate your body
  • Sleep better and deeper
  • Relieves menstrual and perimenopausal symptoms
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Tips for beginners: You can use bricks or a chair for support when doing this pose.

3. Headstand

Headstand pose

In this pose, you will invert your whole body, with your head on the floor, your feet up to the sky, and your hands supporting your head. This is a difficult pose, but beginners can still practice. You should not try it if you are pregnant, have high blood pressure, or have a back and neck injury. Headstand can provide benefits such as:

  • Strengthens arms, neck and shoulders
  • Slow down aging
  • Strengthen the digestive system
  • Reduce stress and depression
  • Soothe the mind
  • Improves circulation to the pituitary and pineal glands
  • Reduces symptoms of sinusitis and insomnia
  • Prevent Infertility
  • Relieves premenstrual and menopause symptoms
  • Slim your belly
  • Improve lung health

Tips for beginners: Beginners will find it difficult to keep their elbows in practice. To fix it, interlock your hands so that your palms rest on your head.

Note: This pose should only be practiced under the guidance of a professional yoga teacher. By just a small mistake, this posture can lead to serious injuries that affect your health.

4. Rabbit Pose

Rabbit Pose

For those new to yoga, inversions are always challenging. However, the rabbit pose is quite simple. This is not a 100% inversion, but it is very beneficial for improving posture and helping to relieve chronic neck and back pain:

  • Make the spinal cord more elastic and flexible
  • Strengthen thigh muscles
  • Lengthen the spine and improve the figure
  • Improve digestive system health
  • Helps to relax completely
  • Relieves stress, anxiety, mild depression and insomnia
  • Improves blood supply to the head, increases energy
  • Activate endocrine glands and maintain hormonal balance in the body.

Tips for beginners:

  • Before doing rabbit pose, you can do thunderbolt pose or diamond pose
  • End this pose gently, paying attention to your breath and practicing slowly.

Note: People with high blood pressure and dizziness should not perform this pose.

5. Dolphin Pose

4 . inverted yoga pose

Dolphin pose is a variation of downward facing dog. This is a gentle inversion, suitable for beginners. This pose focuses on the core, upper back, and shoulders. Here are some benefits of this pose:

  • Strengthens arms and shoulders
  • Relieve back pain
  • Helps to relax completely
  • Reduce stress and depression
  • Treating sleep problems
  • Treatment of asthma, hypertension, sciatica
  • Helps fight menstrual and perimenopause symptoms

Tips for beginners:

  • While pressing your wrists into the floor, gently raise your elbows so that your shoulders can be easily opened
  • Put a blanket or pillow under your head to prevent neck injuries if you can’t hold the position for long
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Notes when practicing inverted yoga poses

  • Avoid doing inverted yoga poses if you are suffering from high blood pressure, eye and ear problems, and a history of neck and back injuries. It should only be done under professional guidance to avoid injury.
  • Menstruating women should avoid doing inverted yoga poses
  • Pregnant women should not practice inversion yoga. Only practice when you have been practicing yoga for a long time before and have been approved by your doctor.
  • Always practice inversion after a meal 4-5 hours to avoid acid reflux and other digestive problems.
  • Learn techniques from a professional yoga teacher before practicing on your own. You need to be especially careful while exercising because even a small mistake can lead to injury.

You can do inversion yoga poses at any time of the day, but it is best to practice early in the morning so that the body is always full of energy to welcome a new day. As mentioned above, inversion yoga poses are quite “difficult”.

If you’re hesitant to go to yoga classes, you might consider hiring a private yoga teacher for specific instruction. Do not hesitate to download easyhealthylive.com to your device and connect with a professional yoga instructor today.

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Reference source

Top 5 Yoga Inversion Poses For Beginners https://www.stylecraze.com/articles/yoga-inversion-posses-for-beginners/ Accessed date: 9/4/2020

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