3 Inversion Yoga Poses for Health And Fitness In 2023

In yoga, turning upside-down with inversion poses combines power, keeping steady, and flexibility. These poses are good for blood flow, clearing the mind, and helping the body’s natural cleaning system. Both experienced yoga folks and newbies can enjoy and benefit from these poses. They’re a fun way to make your yoga routine even better.

Below, we delve into six inversion asanas,  from beginner-friendly to advanced poses, to kickstart your journey.

1. Downward-Facing Dog (Adho Mukha Svanasana)

This asana targets the hamstrings, glutes, quadriceps, and upper back muscles, promoting strength and flexibility.

How to:

  1. Begin on all fours with your knees and hands on the ground.
  2. Align your hands under your shoulders and your knees under your hips.
  3. Push through your hands, straighten your legs, and lift your pelvis skywards. Your heels might lift slightly, forming an inverted “V” shape.
  4. Keep a micro-bend in your knees, elongate your spine, and position your head between your shoulders facing downwards.
  5. Distribute your weight evenly and maintain this pose for 30–60 seconds.

2. Child’s Pose (Balasana)

A gentle pose, Balasana helps instill calmness, relaxing the spine, hips, shoulders, and neck.

How to:

  1. Start on all fours.
  2. Keep your hips back onto your heels.
  3. Fold your torso over your knees.
  4. Place your forehead on the mat.
  5. Extend your arms straight ahead with your palms touching the ground.
  6. Breathe deeply and maintain this position for 30–60 seconds.

3. Legs up the Wall (Viparita Karani)

This asana gently stretches the leg muscles, alleviating lower back discomfort.

How to:

  1. Set a folded towel at the junction of the floor and a wall. Sit on the towel and recline, positioning your legs vertically against the wall.
  2. Adjust so that your sitting bones are a few inches from the wall and your tailbone rests on the towel.
  3. Let your legs touch the wall gently, and relax your knees.
  4. Breathe slowly and hold for 5–20 minutes.

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