inverted poses 

Inverted poses work like an elixir for eternal youth and increase your creativity!

Tips for inverted poses:
• Warm-up the spine, the shoulders, abdominal muscles and lower back muscles
• Move slowly and with complete control in and out of the inverted positions.
• Do a counter movement afterwards, ex. balasana, child pose after sarvangasana, candle pose.

Phase 1

Phase 2

Viparita Karani:  simple inverted pose
Phase 1:

Lay a cover on the floor, lie down with your shoulders 1 inch under the border of the cover, this will protect your cervical vertebras. Make sure that your shoulders, arms and hands can lie on the cover.
Lie your arms alongside your body, hand palms downward.  Breathe in and bring your legs up vertically to form an angle of 90°.

Phase 2:

Then breathe out and lift the gluteus up by pushing your arms and hands on the floor; bend your arms, put your elbows on the floor and support your pelvis and weight with your hands.

Role the shoulders downward one at a time, elbows are at shoulder width. Your thorax should make an angle of 45° with the floor. Bring your pelvis backward, it pushes into your hands.

Breathe in lengthen yourself from your pelvis to the toes of your feet. Your feet are above your head.

Exit:
Breathe in bend your pelvis and bring the knees in direction of your face. Breathe out, lay your hands down and roll back, slowly vertebra per vertebra downward on the floor and lie your legs down.

Do a counter position ex. bring your knees to your chest and rock from side to side a few times. Do this whilst you are interiorizing the effects of the position.


Phase 1

Phase 2

Phase 3

Phase 4

Variation of Viparita Karani
If you don’t have strong abdominals or if your body weight is relatively high or if you have chronic neck problems; you can practice on the wall and still have all the benefits of inverted positions.

Phase 1:

Put your yoga mat 1,5 foot from the wall, fold your blanket in 4 and put it near the wall and on your mat. Roll down on the cover by sitting down with your back against the wall then lay your back on the floor by rolling over and putting your feet against the wall, your buttocks is near the wall.

Phase 2:
Put your feet completely against the wall, bend your knees. Put your arms alongside your body, hand palms are downward.

Phase 3:

Breathe in push your feet against the wall and your hands and arms against the floor bring your pelvis upward. Breathe out and roll your shoulders one by one more under your body. Let your hands support your pelvis and elbows are on the floor.

Phase 4:

Now let your feet come off the wall on by one and tense and lengthen your legs your feet are above your head.

Exit:
Breathe in put one foot at a time back on the wall with bend knees.  Breathe out bring your pelvis back on the floor; Stretch your legs on the wall, put your hands horizontally next to you on either side (cross).  Do this whilst you are interiorizing the effects of the position.


Phase  1

Phase 2

Sarvangasana:  candle pose
Phase 1:

Lay a cover on the floor supine, lie down with your shoulders 1 inch under the border of the cover, this will protect your cervical vertebras. Make sure that your shoulders, arms and hands can lie on the cover.
Lie your arms alongside your body, hand palms downward.  Breathe in and bring your legs up vertically to form an angle of 90°.

Phase 2:

Then breathe out and lift the gluteus up by pushing your arms and hands on the floor; your legs are above your head. Bring your hands against your back to support each side of the spine.

When you’re ready, breathe in lengthen yourself from the hips upward. Move your shoulders one at a time more underneath your body. To protect your cervical discs continue to press your shoulders and upper arms against the floor. Breathe normally , stay here for 30 sec to 3 minutes lengthening, stretching actively the spine.

Exit:
Bend yourself from the hips, bringing your knees above your face, then slowly, vertebra by vertebra go back to the initial, supine position, Do this whilst you are interiorizing the effects of the position. Or do a counter position; ex: Balasana childpose (see neutral poses)


Phase 1

Phase 2

Phase 3

Phase 4

Variation of Sarvangasana:
If you don’t have strong abdominals or if your body weight is relatively high or if you have chronic neck problems; you can practice on the wall and still have all the benefits of  inverted positions.

Phase 1:

Put your yoga mat 1,5 foot from the wall, fold your blanket in 4 and put it near the wall and on your mat. Roll down on the cover by sitting down with your back against the wall then lay your back on the floor by rolling over and putting your feet against the wall, your buttocks is near the wall.

Phase 2:
Put your feet completely against the wall, bend your knees. Put your arms alongside your body, hand palms are downward. 

Breathe in push your feet against the wall and your hands and arms against the floor bring your pelvis upward. Breathe out and roll your shoulders one by one more under your body. Let your hands support your pelvis and elbows are on the floor.

Phase 3:

Now let your feet come off the wall on by one and tense and lengthen your legs your feet are vertically above you.

Phase 4:

Lengthen yourself from the hips upward, toward the sky. Breathe normally , stay here for 30 sec to 3 minutes lengthening, stretching actively your spine and legs.

Exit:
Breathe in put one foot at a time back on the wall with bend knees.  Breathe out bring your pelvis back on the floor; Stretch your leg on the wall, put your hands horizontally next to you on either side (cross).  Do this whilst you are interiorizing the effects of the position.


Phase 1

Phase 2

Halasana: plough pose
Phase 1:

Lay a cover on the floor supine, lie down with your shoulders 1 inch under the border of the cover, this will protect your cervical vertebras. Make sure that your shoulders, arms and hands can lie on the cover.

Lie your arms alongside your body, hand palms downward.  Breathe in and bring your legs up vertically to form an angle of 90°.

Phase 2:

Breathe out and whilst pushing your arms and hands on the floor bring your legs over your head behind you with your knees above your head; With the following respirations , breathe in lengthen the spine pressing the higher part of your shoulders and your upper arms in the floor , lengthening yourself from the hips. When you breathe out try to let go of your legs so that your toes contact the floor behind you. Intertwine your fingers, stretch your arms and bring your shoulders one by one more underneath your body. Press your shoulders on the floor. Breathe normally , stay here for 30 sec to 3 minutes lengthening, stretching actively the spine.

Exit:
Breathe in, bring the legs upward, away from the floor. Breathe out and bring your body back in supine position, for several respirations come back slowly vertebra per vertebra.  Do this whilst you are interiorizing the effects of the position. Or do a counter position; ex: Balasana childpose (see neutral poses)


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