5 Tips For Your Inversion Practice
Inversion poses in yoga are positions where the head is below the heart.
These can range from a gentle Child’s Pose or Downward Dog to more challenging poses like headstands and handstands.
Practicing inversions can be invigorating and beneficial, but it's crucial to approach them with care and proper technique.
Here are five tips to assist with your yoga inversion practice:
1.Build Up Strength and Flexibility Gradually
Inversions require strength and flexibility, particularly in the arms, shoulders, back, and core. Work on foundational poses that develop these areas before attempting more challenging inversions. This ensures that your body is prepared for the demands of these postures.
2. Practice Good Alignment and Technique
Understand the alignment required for the specific inversion you're working on. Alignment is crucial for both the effectiveness and the safety of inversions. Speak to your teacher if you have any questions or concerns.
3. Use Props
Don't be afraid to use props like blankets (eg Shoulderstand), blocks (eg Downward Dog), straps (eg Dolphin), or the wall (eg Forearm Stand) to assist in your inversion practice. This can make poses more accessible and allow you to build confidence gradually.
4. Listen to Your Body
Inversions may not be suitable for everyone, especially those with certain health conditions or injuries (more information below). If you feel discomfort, dizziness, or strain, it may be wise to avoid or modify the pose. Always talk to your teacher who is there to help you.
5. Practice Kindness and Patience
Inversions can be challenging and take time to become confident so try to approach them with a mindful and patient attitude. Focus on your breath and how the poses feel in your body rather than rushing to achieve something. Be happy that progress may be slow, and that's ok! Celebrate small achievements and continue to practice with dedication.
Contraindications for Inversions
Inversions in yoga can be stimulating and beneficial for many people, but they are not suitable for everyone.
Practicing inversions when certain health conditions are present may exacerbate symptoms or pose risks to health. While this is not an exhaustive list, some contraindications for inversions include:
High Blood Pressure: Inversions can cause a temporary increase in blood pressure - do not practice if you have uncontrolled high blood pressure.
Heart Conditions: If you have a heart condition, such as heart disease, you might be at higher risk when practicing inversions, due to the altered blood flow and increased pressure on the heart. Do not practice without speaking to your teacher.
Glaucoma and Other Eye Conditions: The increased pressure in the head that occurs during inversions may be harmful if you have glaucoma or other eye problems, as it can increase intraocular pressure.
Pregnancy: It's generally advised to approach strong inversions with caution or avoid them altogether, depending on the stage of pregnancy and individual circumstances. Talk to your teacher.
Spinal Issues: If you have spinal problems, a herniated disc, or neck injury, approach inversions such as headstand or shoulderstand with great caution or avoid them, as they may exacerbate existing issues.
Osteoporosis: If you have osteoporosis, particularly in the spine, you may be at increased risk of fractures and should avoid or modify inversion practices.
Recent Surgery: If you have recently had surgery, particularly on the eyes, spine, or heart, you should avoid inversions until fully recovered and cleared by your doctor.
Chronic Respiratory Conditions: If you have severe asthma or COPD, you may find inversions challenging or triggering for symptoms.
Balance Disorders: If you have a condition that affects balance or causes dizziness, such as vertigo, you may find inversions particularly challenging.
Always talk to the teacher about your specific health conditions before practicing inversions or any other challenging yoga practices. They can ensure that your yoga practice is safe, beneficial, and tailored to your unique situation.