Positioning the heart below the vital organs increases blood flow to the head. It has long been theorized that this posture increases not only circulation to the heart and brain but creates a sense of general well being.
Yoga Classes and Inversions
Yoga classes often include 10 minutes of inversions. These postures vary from a mild feet up the wall while lying on the back to the king of inversions, the headstand. Regardless of props used, breathing techniques or inner and outer strengths, the inverted yoga pose claims to improve mental agility, circulation, skin clarity and tension. Forward bending and the corpse pose, resting pose, balance the rejuvenation of these postures.
Benefits of Inversion Poses
The increased blood supply toward the head also affects the glandular flow including the pituitary, thyroid and pineal glands, it is believed.
- Blood carries increased oxygen to the brain during upside down poses.
- Headache frequency can be minimalized. Do not do the pose during a headache.
- Muscles relax and realign into new positions increasing muscle memory.
- The spine inverts and strengthens, pressure is relieved.
- Improves balance
- Varicose veins are afforded the opportunity to have blood flow in an opposite manner.
- Nerves relax or are momentarily altered.
- Studies have not shown improvement in short term memory.
Menstruation and Inversions
Women menstrual cycles are a concern based on ancient yogi concern for the mysterious bleeding cycle. For many females inversions are part of life regardless of their periods. If feeling unwell, do not invert. If feeling fine, the theory of menstrual blood backing up to clog the uterus is only a theory and of minimal concern. Think of gymnasts, divers, acrobats, and dancers. If you feel they cannot practice 12 weeks of the year due to their periods, then do likewise. Otherwise listen to your own body and act accordingly. Most inversions are not recommended during pregnancy.
Yoga Inversion Postures for Improved Health and Well-being
The previously described legs up the wall serve the purpose of supported legs being higher than the level of the heart. This can be modified by placing a soft or firm support under the posterior pelvis to slightly raise the intestinal organs over the heart without undue strain. Other postures include:
- Shoulder stands
- Headstands (shirsasana)
- Hand stands
- Triangle or 3 point stand (clown pose)
- Fish
- Standing forward bends
- Standing backward bends
- Any variation of the above
- Use a wall or chair for any additional needed support.
- Never practice headstands or any advanced poses without a teacher or mentor to prevent injury.
- Opening the heart, relaxing the hips and lower back guide the body into flexibility and relief of back pressure (effects of gravity).
- Breathing becomes easier and the body flows and invigorates.
Inversion is not for everyone. Read about the dangers of inversions if hypertensive or a glaucoma sufferer. Those who are pregnant or osteoporotic have additional warnings or adjustments that can be made with qualified instructors.
References
- The Effect of Inverted Yoga Positions on Short term Memory, Athletic Insight 9 (2) 2007
- Metabolic Responses to Exercise, Journal of Exercise Physiology Online 9(1) 2006
- Yoga the inyengar Way,Mehta,S. Mehta, M.Mehta,Sh.New York:Knopf 2009.
Amy Andersen - Amy Andersen, MSN, ARNP, family & pediatrics certified, practices yoga and explores the inter-relationships of mind body fitness and ...
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