Inverted Yoga Asana 

An inverted asana is any pose where the heart is kept below the legs or lower abdominal area. They reverse the action of gravity on the body; instead of everything being pulled towards the feet, the orientation shifts towards the head. On the emotional and psychic levels, inverted asanas turn everything upside down, throwing a new light on old patterns of behavior and being. These practices improve health, reduce anxiety and stress and increase self-confidence.  They also increase mental power, concentration and stimulate the chakras.
"As I drop into the stillness of my body and connect with the breath, I feel a tingling in my toes that spreads up my body and I feel the weight of my legs releasing.

Opening my eyes, I am looking at the world from upside down and I sigh with pleasure to the new sense of a mild pulsation between my ears.  
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It is interesting how this inverted position offers a new perspective, a reversal of the mind from the literal change of position in life, and somehow a tremendous sense of a place to rest.”


What is inverted asaana?
An inverted asana is any pose where the heart is kept below the legs or lower abdominal area.

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  • These are extremely important group of asanas.
  • They reverse the action of gravity on the body; instead of everything being pulled towards the feet, the orientation shifts towards the head.
  • On the emotional and psychic levels, inverted asanas turn everything upside down, throwing a new light on old patterns of behavior and being.
  • These practices improve health, reduce anxiety and stress and increase self-confidence.
  • They also increase mental power, concentration and stimulate the chakras.
There are three major systems in the body that the practice of inversions positively influences:
1.Cardiovascular system
2.Lymphatic system
3.Respiratory system

​Most inverted yoga poses, we use our shoulders to support the weight of the body, so even before we get upside down, first learn how to stabilize our shoulder blades with respect to the rib cage. One of the first things that you can work on prior to doing any inverted yoga pose is shoulder stability.
Start with working on scapular awareness.

Some of the asanas that you can practice to bring shoulder stabilizing, stretching & strengthening:

Stabilizing:
Pavanmuktasana shoulder joint movements
Full arms movements engaging shoulder joints

Stretching:
Dhanurasana
Ardha Bhekasana
Purna Bhekasana

Strengthening

Dynamic:
Dolphin pose - initially 3-6 rounds and slowly build up
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Static pose
1.Chaturanga dandasana (Half push up)
2.Bhujangasana (cobra pose)
3.Purna bhujasaana (full cobra)
4.Parvatasana (mountain pose or inverted V)
5.Bakasana (crow pose)
6.Santolasana (balancing pose)with all variations
Inverted Asanas Categories
  • Semi-inverted positions where the trunk and head are horizontal but the feet are raised above the head e.g. poorwa halasana. Generally, they are not so challenging but more care is needed if they are also strenuous practices, e.g. padotthanasana when performed with both legs raised.
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  • Semi-inverted positions where the head is below the trunk, where the contra indications must be fully observed, e.g. pada hastasana, and more so if the asanas are also strenuous, e.g. shirshapada bhumi sparshasana.
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  • Fully inverted positions such as sarvargasana or shirshasana, which again may be strenuous.
Inverted Asana List
​Six Key Asana
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Salamba sarvangasana (shoulder stand)
Halasana (plough pose)
Setubandhasana (bridge pose)
Matysasana (fish pose)
Chakrasana (wheel pose)
Shirshasana (headstand)
​Advance Sequence

​Salamba sarvangasana with all variations (shoulder stand)
Padma Sarvangasana (lotus shoulder stand)
Halasana (plough pose)
Setubandhasana (bridge pose)
Matysasana (fish pose)
Chakrasana (wheel pose)
Shirshasana (headstand) with variations
Pincha Mayurasana (standing on hands)
​Preparatory Asanas

Adho mukha shavasana (mountain pose)
Vipareeta Karani Asana (inverted pose)
Moordhasana (standing sequence)
Dolphin & Dolphin Plank movements
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​Sarvangasana सर्वांगासन (Shoulder stand)
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  • Sarvangasana or shoulder stand is a yoga pose wherein the whole body is balanced on the shoulders. 
  • It is also a part of the Padma Sadhana yoga sequence. ‘Sarv’ means all, ‘anga’ means part of a body, and ‘asana’ is posture. 
  • As the name indicates, Sarvangasana influences the functioning of all parts of your body. 
  • This asana is highly beneficial in maintaining the mental and physical health and is also referred as ‘Queen of asanas’.
  • Lie on the back on a folded blanket. 
  • Check that the head and spine are aligned and that the legs are straight with the feet together. 
  • Place the hands beside the body with the palms facing down. 
  • Relax the entire body and mind. 
  • Contract the abdominal muscles and, with the support of the arms, slowly raise the legs to the vertical position, keeping them straight. 
  • When the legs are vertical, press the arms and hands down on the floor. Slowly and smoothly roll the buttocks and spine off the floor, raising the trunk to a vertical position.
  • Turn the palms of the hands upward, bend the elbows and place the hands behind the ribcage, slightly away from the spine, to support the back. The elbows should be about shoulder width apart.
  • Gently push the chest forward so that it presses firmly against the chin. 
  • In the final position, the legs are vertical, together and in a straight line with the trunk. The body is supported by the shoulders, nape of the neck and back of the head. The arms provide stability, the chest rests against the chin and the feet are relaxed. 
  • Close the eyes. 
  • Relax the whole body in the final pose for as long as is comfortable. 
  • To return to the starting position, bring the legs forward until the feet are above and behind the back of the head. Keep the legs straight. 
  • Slowly release the position of the hands and place the arms on the floor beside the body with the palms down. Gradually lower each vertebrae of the spine to the floor, followed by the buttocks, so that the legs resume their initial vertical position. 
  • Lower the legs to the floor slowly, keeping the knees straight. 
  • Perform this action without using the arms for support. 
  • The whole movement should combine balance with control so that the body contacts the floor slowly and gently. Relax in shavasana until the respiration and heartbeat return to normal
Variation I
  • Assume sarvangasana. 
  • Exhale and lower one leg forward over the body until it is horizontal to the floor. The other leg should be vertical. 
  • Hold the pose for a few seconds. 
  • Inhale return the leg to the vertical position and resume sarvangasana.
  • Repeat on the other side.
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Variation II
  • Assume sarvangasana. 
  • Exhale and lower one leg forward over the body until it is horizontal to the floor. The other leg should be vertical. 
  • Hold the pose for a few seconds. 
  • Inhale return the leg to the vertical position and resume sarvangasana. 
  • Repeat on the other side.
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Variation III
  • Assume sarvangasana. 
  • Inhale and bend the right knee. Place the right foot on the left knee. 
  • Exhale bend the hips forward and place the right knee on the forehead. The left leg should be horizontal to the floor. 
  • Retain the breath inside while holding this position. 
  • Return to sarvangasana. 
  • Repeat on the other side.