Tips on Doing Inversion Poses in Yoga for Beginners

inversion yoga poses for beginners

The inversion poses in Yoga or Yoga itself is body art, breathing, and mind in the form of flowing and dynamic movements. It is also a movement that is held several times and is aided by breathing and light meditation. Why is it called light meditation?

Because indeed when you do Yoga, there are attitudes that are carried out like people are doing meditation. Like sitting in simple precepts, closing your eyes, silence for a few minutes, and focusing your mind only on the breath.

For some people, Yoga might look really cool from some poses they can do. Though doing Yoga is not just to look cool when you post it on Facebook. More than just cool, because behind the Yoga poses there is a long process of muscle formation and relaxation with various benefits.


One of the famous poses in Yoga is inversion. When asked about what poses are roughly included in the inversion category in Yoga, most people will think that the position only involves the Headstand. Actually, there are still 2 of them that are no less useful than Headstand.

Headstand or other names Salamba Shirshasana is one of the inversion poses in yoga. The inversion pose will involve whatever Asana raises the leg above your head. Besides Headstand, other famous popular poses include Shoulderstand or Salamba Sarvangasana and Half Shoulderstand or called Viparita Karani. Also lying on the floor with your feet in a chair can even be called an inversion pose.

Practicing Yoga has more benefits than just physical exercise because other processes are helped. Yoga can even help to change our mental and physical habits by increasing your ability to adapt to change.

In addition, there is a concept that says that Yoga and inversion pose really help. The concept of Ayurveda holds that in your lower abdomen there is a lot of leftover pile up. When you lift your foot in an inversion position, it will help you move the remnants towards what is called Agni or Fire in the Ayurvedic system. So, stuck impurities will be burned using Yoga inversion with the help of deep and slow breathing

Health Benefits of Inversion Poses in Yoga.

So what exactly can you get from the position that makes your body turn upside down?

1. Improve Concentration and Brain Function.

When the body is in a state of somersault, the blood in charge of delivering oxygen throughout the body will come down to meet the brain. This will make the brain more energy, especially the central nervous system is the largest consumer of oxygen in the body. So the more oxygen that enters the brain, the better the performance will be. Also, your focus is even sharper.

2. Protecting Vital Organs.

The system in your body affected positively is associated with the heart or cardio, lymph vessels, nerves, and endocrine. If you do it routinely, then you don’t need to worry anymore because your heart, lymph vessels, nerves, and endocrine glands must be in good health.

3. The Best Treatment for Back and Joint Problems.

For those who are actively engaged in daily activities, it is sometimes necessary to flip the body upside down to reduce stress too. Yoga inversion position is one treatment method that is very effective in dealing with back and joint problems.

Related: 10 Minutes Yoga Poses for Back Pain with 7 Easy Steps

4. Prevents Stress and Premature Aging.

As previously stated, a somersault position can reduce stress. If you have not run out of vacation leave, inversion can be a shortcut to relieve stress. If the stress that is one of the triggers for premature aging decreases, then you can stay young.

5. Strengthening the Body’s Immune System.

We all know that with a healthy lifestyle and diet, it can strengthen the body’s immunity. But if Yoga inversion can strengthen the immune system for free, why not do it regularly?

Tips for Doing Inversion Yoga Poses.

Half Shoulderstand Yoga Poses.

inversion yoga poses at home
Half shoulderstand pose
  • Extend your breath
  • Don’t lock your chin
  • Place your weight on the wrists and elbows, not in the head.
  • If you experience difficulty in the neck, do not pull the body into a vertical position like Shoulderstand because it can put a lot of pressure on the neck.

Shoulderstand Yoga Poses.

inversion yoga poses easy
Shoulderstand pose
  • Keep your elbows and arms parallel but don’t worry too much because it can create tension in the neck if you are a beginner.
  • Just like Half Shoulderstand, do the balanced posture correctly.

Headstand Yoga Poses.

inversion yoga poses benefits
Headstand pose
  • When in the Headstand position, do not make adjustments. If your position is not comfortable, go down and repeat and find the right position so that your weight is evenly distributed.
  • To avoid injury, do not do this posture first because this pose is not done traditionally without preparation.
  • For beginners, use walls to support your learning.
  • Use all fingers to support your head.
  • Don’t put too much weight on the back of the body because it can put too much pressure on the neck.
  • Do not use props that make your neck free, because maybe your neck muscles will contract.
  • Instead, use a half Shoulderstand balancing posture.
  • Before doing the balancing posture, rest your neck and lie down with your legs bent.

Related: Yoga Burn Total Body Challenge for Women

The Takeaway.

When going for an inversion poses in Yoga, there may be a feeling of fear or limitations in yourself. The best way is, do Asana gradually. To build strength and flexibility, Shoulderstand has several variations that you can use to overcome your fear and ability to do so. Over time, you will be able to overcome fear and can make difficult poses that at first you thought were hard. This will create a positive psychological effect when you can prove that fear cannot bind you.

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