From the most basic Legs Up the Wall pose to more difficult inversions like handstands, generations of yogis and yoginis swear by inverted poses to restore focus, improve sleep, relieve stress and depression, and improve lymphatic drainage, according to Yoga Journal. Inverted poses are defined as those in which the heart is higher than the head and include basic beginner poses and much more advanced poses. Basic poses are often referred to as mild inversions; the more advanced poses place the legs above the heart and are called full inversions. Mild inversions are important stepping stones to full inversions.
Benefits of Simple Poses
Very few people start a yoga practice with the ability to do the more difficult inversions. But almost anyone can do the basic poses of legs up the wall and downward facing dog.
Yoga.com reports that legs up the wall calms anxiety, reduces depression and aids sleep. It also claims that the pose can aid digestion, reduce migraines and alleviate arthritis. It is a simple pose, appropriate for women in late stages of pregnancy, and can help reduce swollen ankles brought on by pregnancy.
Downward facing dog, which can be done using a chair or yoga blocks until you gain the necessary flexibility, provides a good overall stretch, especially for the hamstrings. It is effective for stress, insomnia and depression, and also relieves symptoms of menstrual discomfort and menopause, according to Yoga Journal.
Both of these poses also provide relief and strengthening for the back and improve spinal alignment.
Benefits of Intermediate Poses
Plow pose and supported shoulder-stand require more flexibility and balance, but are still often practiced -- with modifications if needed -- in beginning yoga classes.
Plow pose is reported by Yoga Journal to calm the mind, reduce stress and fatigue, and stimulate the abdominal organs and thyroid gland. It stretches the shoulders and spine, and Yoga Journal also reports that it has therapeutic effects for backache, headache, sinusitis and infertility.
Supported shoulder-stand has many of the same benefits as plow pose but also tones the legs and buttocks, stimulates the prostate and provides relief for asthma, according to Yoga Journal.
Benefits of Full Inversions
Headstands and handstands are the most difficult class of inverted poses. These poses require a great deal of strength and balance, and also often require the practitioner to deal with natural fears of falling.
Handstands strengthen the arms, wrists and shoulders. Yoga Journal reports that handstands also provide a good belly stretch and improve balance. Like other inverted poses, they calm the mind and help relieve stress and depression.
Supported headstands strengthen the arm, legs, spine and lungs, and also help relieve stress and depression, according to Yoga Journal, which also reporta that they are effective therapies for asthma, sinusitis, infertility, insomnia and symptoms of menopause,
Contraindications and Caveats
There are some people who should not attempt most inverted poses. These include practitioners with back, neck and shoulder injuries, recent stroke victims, inexperienced practitioners who are pregnant, and those with high blood pressure. There is ongoing debate on the appropriateness of inverted poses for women who are menstruating due to a belief that the backup of menstrual blood into the uterus can cause endometriosis, according to Yoga Journal. Inverted poses should not be done by those with epilepsy or eye problems such as glaucoma, according to Yoga Teacher Training. If you have any doubts, contact your physician. There is much more to yoga than just poses. Find a good instructor and learn yogic philosophy, proper breathing and correct form. While yoga has been practiced for centuries, little research in Western medicine has been done to validate some of its claims. Be aware that you should always contact your physician for treatment of serious conditions.
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