The ancient yogi recognized the value of turning the body upside down.
Inverted postures tone the vital organs, stimulate the endocrine glands, and promote the balanced and efficient functioning of our entire physiology. They called this process and effect viparita karani or active reversal.
The postures are hormonal balancers because they increase blood supply to the endocrine glands at the throat.
Inverted postures build strength and elasticity in the superficial and deep musculature, ligaments and connective tissues of the spine and rib cage. They strengthen the diaphragm and abdominal muscles, as well as the muscles that bind the shoulder and pelvic girdles to the spine.
Like extension postures, inversions help improve our posture and overall structural integration, reducing stress to the musculature and organs of the torso and improving digestion, respiration and circulation.
Any posture in which the legs are raised above the head, or in which the head moves below the waist provides some viparita effect. The supine extension postures with legs raised, as well as the standing forward bends, the downward dog postures and the arm balances give some of the inversion effect. The postures in which inversion is the primary effect, however, are the headstand (sirsasana) and shoulder stand (sarvangasana) and their variations.
In order to achieve the active reversal effect you must be able to remain in the inverted posture for a length of time without stress to the structure. To minimize stress, we have to be able to bring the natural curves of the spine, as well as any lateral curves, into maximum vertical alignment, relative to the different base in each posture.
Consult your doctor first if you have severe structural asymmetries or severe scoliosis; weakness, strain or stiffness in the neck, shoulders or upper back; chronic forward thrust of the neck; flattened cervical spine; glaucoma; high blood pressure; obesity; and any serious disc or lumbar problems.
Finally, don’t do most inverted poses, except for viparita karani, if you are menstruating or pregnant.
Holding a position upside-down demands a certain steadiness of body and mind. It requires openness in your body. That is why they are often practiced toward the end of an asana (physical practice) session, after your body is all warmed up and your mind has quieted.
Try these two poses below as part of your asana practice, although the viparita karani can be practice on its own as a restorative pose.
Viparita Karani: JP/P.J. Leo
Viparita Karani
This passive pose relieves congestion in the legs and is restorative for the entire nervous system. While many inversions are not a beginner’s pose, this one can be safely practiced by those new to yoga.
Sit with your right hip and shoulder touching the wall and have your knees bent and heels close to the buttocks. Keep the hip near the wall as you lean back on your hands.
Take your legs up the wall as you lower yourself onto your elbows. Then lie on your back on the floor and check your body is symmetrical. With the buttocks close to the wall and legs vertical choose you arm position.
Take your palms to the abdomen or your arms out to the side. Allow the shoulders to soften and relax into the floor. Keep the back of the neck long and tune in to the rhythm of your breath with your eyes closed for a few minutes here.
Shoulder stand.
In this inverted position, the chin presses against the chest, increasing circulation to the thyroid and parathyroid. The endocrine glands in the brain also receive fresh blood. For beginners, I suggest find a wall to help put yourself into the position.
You can use a blanket to cushion your neck in this one. Fold two or three blankets into a rectangle. Lie on your back over the neatly lined-up edges of the blankets. The back of your head will be on the floor and the top of your shoulders about 6 centimeters away from the edge.
Sit, then lie, on your back with the legs vertical against the wall like in viparita karani. Start by placing both feet on the wall and using your arms on the floor to push you off the floor, lift your hips up and support your lower back with your hands.
Shoulder stand: JP/P.J.Leo
The aim is to raise the torso as high as possible from the shoulder with the spine and legs held in vertical alignment above the shoulders.
In the beginning this might be a little hard to achieve, so you can maintain a slight angle between the pelvis and legs. This sacrifices some inversion quality, but minimizes the risk of hyperextension to the neck and upper back.
Now work toward bringing one foot away from the wall then the other into the ultimate position. Alternatively, you can keep one foot on the wall or both feet on the wall all the time, if you don’t have the strength to go into the full pose.
Stay there for as long as you can, maintaining steady and deep breaths throughout.
Inversions quiet the mind and settle the system down. They allow us to see things from a new angle. When you get to practice the more advanced inversion poses like the headstands, you’ll see how it builds our courage and lets us connect to our inner child by experimenting. Namaste.
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