Inversion 101

So what is an inversion?

By Natasha Rizopoulos

A dictionary definition of "invert" is to "put upside down or in the opposite position, order, or arrangement."

In yoga, inversions are sometimes broadly defined as positions in which the heart is higher than the head (as in Dolphin or Downward-Facing Dog), and sometimes more narrowly defined as positions in which the feet are higher than the heart (Headstand or Shoulderstand). For simplicity's sake, you can consider poses in the first category as mild inversions and those in the second category as full inversions. Because inversions can increase pressure in the head, they are avoided or approached with caution for students with conditions such as glaucoma or recent stroke. Those with neck injuries may need to skip shoulderstands and headstands. If you have any of these conditions, make sure you practice under the supervision of an experienced teacher. Some teachers also advise against full inversions during menstruation, holding to the belief that your body deserves rest during your cycle and that menstrual blood flowing upstream into the abdominal cavity could increase risk for endometriosis. (There is debate about this.)

Before embarking on full inversions, you'll want to first develop a combination of strength and flexibility in the upper body, so that you can enjoy being upside down without creating strain or injury. The "mild" inversions serve an important function, as they prepare and train the body so that the "full" inversions can be as beneficial and pleasurable as possible.

Practitioners who spend time upside down report benefits ranging from better sleep, focus, and digestion, to seeing the world from a different perspective. Shifting your body's relationship to gravity may improve various physiological functions, such as lymphatic drainage and the return of blood to the heart.

Tremendous satisfaction also comes from methodically and progressively approaching poses that are challenging and sometimes fear inducing.

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