Soon after I started Yoga one year ago, I became intrigued of all the inversions, like Sirsasana (Headstand) and its variations, Pincha Mayurasana (Forearm Stand), Vrishchikasana (Scorpion) and Adho Mukha Vrksasana (Handstand), and always wanted to master of all of them. Although it was quite fearful in the beginning to swing yourself in an upside-down position, I soon became used to it and now I’m able to do most of them without any support. Now I wanted to share some tips for everyone who also wants to learn these Inversions:
- Before practicing Inversions go for Core Yoga classes or just work on your Core muscles. With weak core muscles there’s no way to do Inversions the right way. Of course you can always jump into any Inversion, but the chances of falling and as a result of that getting injured are quite high. Lifting your legs slowly up into headstand looks first of all much more elegant and is also much safer. But this of course requires strong core muscles, which is why you want to practice on them before advancing to the Inversions.
- Make sure your foundation and alignment is correct. Since Inversions can quickly result in injuries, it is important to have a safe foundation and the correct alignment. For example, in Sirsasana (Headstand) you should always rest the crown of your head on the floor and in the final position have 30% percent of the body weight on the head (the rest on the elbows and shoulders). Any other alignment can result in neck injuries, because the neck is trained too much. So check for the correct alignment in a book or ask your teacher before practicing.
- Conquer your fear. Many people who are doing Inversions the first time are afraid of falling down and as a result of that stop practicing. That’s why you should first practice with wall support. When your back in the final position faces the wall there is no way to fall down to the back. Of course you can fall to the front, but this is comparatively much less fearsome than falling to the back and quite risk free. After you feel ready to do it without wall support you can advance to a position in the middle of the room to continue practicing.
- Don’t rush. If you want to learn the Inversions don’t start with the hard ones. It is madness as a beginner to start with Pincha Majurasana (Forearm Stand) or even Handstand. The chances of failing are near 100%. Start with simple Inversions like Sarvangasana (Shoulderstand) and its variations (Sarvangasana cycle). Then progress to Sirsasana (Headstand) and again its variations (Sirsasana cycle). Afterwards you can proceed to Pincha Mayurasana (Forearm Stand), then Vrishchikasana (Scorpion pose) and finally to Adho Mukha Vrksasana (Handstand). Make sure that you’re strong and steady in one pose before you proceed to the next.
Regular practice of Inversions result in a lot of positive results, because blood is flowing to the head. You will feel physically and mentally revitalized and more relaxed as a result of the reversed blood flow. Also blood circulation is improved and overall well being. It improves your core strength and balance.
Not without reason is headstand known as the king of all asanas!