Exploring Yoga Inversions: Types and Benefits for Every Level
Yoga inversions are a dynamic aspect of yoga that offers numerous physical, mental, and emotional benefits. Inversions, where the head is positioned below the heart, encompass a variety of poses that challenge the traditional orientation of the body in relation to gravity, encouraging practitioners to shift their perspective and engage muscles in new ways. Inversions can range from gentle poses accessible to beginners to advanced variations requiring significant strength and balance. Regardless of your skill level, incorporating inversions into a yoga routine can take your practice to the next level. Let’s explore their types and benefits!
“Inversions can range from gentle poses accessible to beginners to advanced variations requiring significant strength and balance.”
Here are the 5 types of inversions:
Basic Inversions
Basic inversions introduce practitioners to the foundational principles of inverting the body, typically involving poses where the head is positioned below the heart but with minimal weight bearing on the hands or arms. These poses serve as a gateway for beginners to become familiar with the sensation of being inverted while still providing ample support and stability. Three examples of basic inversions are Downward-Facing Dog, Standing Forward Bend, and Wide-Legged Forward Bend.
Benefits:
Basic inversions are accessible to beginners and offer gentle benefits such as stretching the spine, hamstrings, and shoulders. They also help calm the mind, relieve stress, and improve circulation throughout the body.
Downward-Facing Dog
(Adho Mukha Svanasana)
Wide-Legged Forward Bend
(Prasarita Padottanasana)
Standing Forward Bend
(Uttanasana)
Supported Inversions
Supported inversions provide additional stability and assistance by incorporating props such as walls, blocks, or bolsters, enabling practitioners to experience the benefits of inversions with increased comfort and safety. These props help individuals find proper alignment and offer a sense of security, making supported inversions accessible to a wider range of practitioners, including those with physical limitations or injuries. Supported inversions may also incorporate the practitioner’s own arms or hands to support them before they feel strong enough to move into the full expression of an inversion. Three examples of supported inversions include Legs-Up-the-Wall Pose, Supported Shoulder Stand, and Supported Headstand.
Benefits:
Supported inversions offer similar benefits to traditional inversions while reducing strain on the neck, shoulders, and wrists.
Legs-Up-the-Wall Pose
(Viparita Karani)
Supported Shoulder Stand
(Salamba Sarvangasana)
Supported Headstand
(Salamba Sirsasana)
Intermediate Inversions
Intermediate inversions challenge practitioners to deepen their practice by requiring a higher level of strength, balance, and flexibility compared to basic inversions. These poses build upon foundational skills and help practitioners deepen their understanding of body awareness and control while enhancing the physical and mental strength required for performing inversions. Crane Pose, One Legged Dolphin Pose, and Tripod Headstand are some examples of intermediate inversions.
Benefits:
Intermediate inversions strengthen the shoulders, arms, and core muscles, improve balance and coordination, and cultivate courage and self-confidence.
Crane Pose
(Bakasana)
One Legged Dolphin Pose
(Catur Svanasana)
Tripod Headstand
(Sirsasana II)
Advanced Inversions
Advanced inversions represent the pinnacle of yoga, requiring years of dedicated effort and consistent practice to master. These poses demand exceptional strength, balance, and body awareness, which are cultivated gradually over time. Achieving proficiency in advanced inversions is a journey that unfolds slowly, with practitioners progressing through various stages of development and refinement. Some of the more popular advanced inversions are Handstand, Scorpion Pose, and Forearm Stand.
Benefits:
Advanced inversions strengthen the entire body, improve circulation, and enhance mental focus and concentration.
Handstand
(Adho Mukha Vrksasana)
Scorpion Pose
(Vrschikasana)
Forearm Stand
(Pincha Mayurasana)
Restorative Inversions
Restorative inversions are designed to require minimal effort from practitioners, focusing instead on providing support and relaxation to deepen stretches and promote profound relaxation. These poses utilize props such as bolsters, blankets, and blocks to create a nurturing environment where the body can release tension and unwind with minimal physical exertion. Restorative inversions offer a low-impact way to relax the body, soothe the nervous system, and release stress. Supported Bridge Pose, Reclining Bound Angle Pose, and Supported Legs-Up-The-Wall Pose are all great restorative inversions to start with.
Benefits:
Restorative inversions help calm the nervous system, soothe the mind and body, and encourage a sense of inner peace and tranquility.
Supported Bridge Pose
(Setu Bandha Sarvangasana)
Reclining Bound Angle Pose
(Supta Baddha Konasana)
Supported Legs-Up-the-Wall Pose
(Viparita Karani)
No matter what level you are at in your yoga journey, there is an inversion pose for you. By exploring the different types of yoga inversions and incorporating them mindfully into your practice, you can cultivate a greater sense of strength, balance, and well-being off and on the mat. Join us today to explore inversions with programs such as Handstand Fundamentals and Advanced Inversion Yoga Flow. We’ll see you on the mat!
