Yoga Inversion Asanas (Poses)

Here are four inversion asanas for beginners to try:

1. Downward-Facing Dog (Adho Mukha Svanasana)

One of the most well-known asanas is the Downward-Facing Dog. It focuses on the hamstrings, glutes, quadriceps, & upper back muscles

1. Begin on all fours with your knees & hands on the ground.
2. Position your hands squarely under your shoulders & your knees beneath your hips.
3. Straighten your legs and press your hands down while rising your pelvis toward the ceiling. Your heels may lift slightly off the ground. Your body will be shaped like an upside-down “V.”
4. Maintain a small bend in your knees, stretch your spine, and place your head between your shoulders, face down. Your hamstrings & upper back should feel somewhat stretched.
5. Make sure your weight is distributed properly across your body.
6. Maintain for 30-60 seconds.

2. Legs up the Wall (Viparita Karani)

Legs up the Wall is a mild asana that stretches the legs while also relieving lower back stiffness.

1. Place a folded towel on the floor where it meets the wall. Sit on the towel & stretch out on the floor. Place your legs up against the wall, with your feet parallel to the floor.
2. Ascertain that your sitting bones, or buttocks, are a few inches away from the wall and that your tailbone, or sacrum, is on the folded towel.
3. Maintain a gentle contact between your legs and the wall, with your knees relaxed. There should be a minor stretch.
4. Maintain this posture for 5 to 20 minutes. Make sure to practice steady, regulated breathing throughout this time.

3. Child’s Pose (Balasana)

Child’s position is a basic, low-intensity position that may help you relax your spine, hips, shoulders, and neck.

1. Begin on all fours.
2. Fold your chest over your knees and bring your forehead to the floor as you sit your hips back into your heels.
3. Stretch your arms straight out in front of you, palms towards the floor. You should feel a little stretch in your back.
4. Maintain this position for 30-60 seconds.

4. Forward Fold Pose (Uttanasana)

The Forward Fold Pose is beneficial for stretching the spine, hamstrings, or calves.

1. Begin by standing with your feet hip-width apart & your arms at your sides, then lift your arms up and over your head.
2. Swing your arms down to the sides, bending at the hips (do not bend with your back).
3. Put your palms on the floor in front of your feet, or use a yoga block. Maintain straight legs, with your knees slightly bent (but not locked) & your hips aligned with your ankles.
4. Gently lean forward to put your weight to the balls of your feet. To enable your hamstrings to stretch, try engaging your quadriceps (the front of your thighs).
5. Hold this stance for 30-60 seconds with your head hanging.

When you’re comfortable with inversion asanas, you may go to more challenging positions like Handstand (Adho Mukha Vrksasana), Crow Pose (Bakasana), Feathered Peacock (Pincha Mayurasana), Headstand (Salamba Shirshasana), and Wheel Pose (Chakrasana).

Before attempting more harder yoga inversions, always get medical permission from your doctor.