Fitness Inversion

Inversion Poses in Yoga

Headstand (salamba shirshasana) is one of the yoga poses that are considered inversion poses. Inversion poses involve any asanas that lift the feet above the head. Other inversion poses that are well known include shoulderstand (salamba sarvangasana) and half shoulderstand (viparita karani). But even lying on the floor with your legs on a chair is an inversion pose.

The concept behind inversion poses is expressed in yoga texts as viparita karani. Viparita karani is translated as meaning 'opposite process'. This simply means facilitating a different perspective. From the purely physical point of view, this different perspective in inversion poses is literal - in terms of looking at the world from a different physical viewpoint - as well as involving the body being supported in a different way.

But as yoga is more than simply physical exercises, there are other processes that are assisted. A lot of yoga is designed to help us change mental habits as well as physical habits. Through increasing our ability to adapt to change, instead of being stuck in old habitual responses, we increase our capacity for growth and transformation. This applies in all areas of our lives.

There is a theoretical concept in yoga about why inversion postures help. Ayurveda considers that many of the body's impurities are in the lower abdomen. When we raise our feet above the head, gravity is assisting us to move these impurities towards what the Ayurvedic system calls agni, or 'fire'. Agni particularly relates to our 'digestive fire', and is thus located above our lower abdomen.

So, by being upside down, and by using the deep and slow breathing typical of yoga, we help 'burn off' the impurities that were previously stuck.

Improved circulation is a more readily apparent and less 'esoteric' benefit of inversion yoga poses.

Whilst inversion postures have many health benefits, the ability of an individual to receive those benefits depends as much on their capacity to comfortably hold these sometimes difficult postures. For example, headstand and shoulderstand should simply not be done if people are pregnant, have neck pain, high or low blood pressure, neck injuries, or are menstruating. And neither of these postures should be attempted without the appropriate preparatory postures. Otherwise the risk is there that an injury, or stiffness, particularly to the neck area, will result.

Likewise, if doing these postures is very uncomfortable and difficult, more benefit will be derived from doing either the modified versions, or simply working on other yoga poses that strengthen these areas.

There are several important prerequisites for getting the most benefit fro inversions. The first one, a strong neck, I've mentioned. The others are a strong back and abdominal muscles, and the capacity to breathe well whilst in the posture. The latter is going to get better with practice, both of yoga itself and the inversions. It is also somewhat tied into having a strong back. Our back and stomach muscles will provide the support to hold the legs straight, which inturn opens up the thoracic cavity, and increases our ability to breathe well whilst upside down!

Tips for Doing the Inverted Postures

For Half Shoulderstand:

* Lengthen the exhale
* Don't lock the chin
* Keep your weight not on the head but on the wrists and elbows
* Don't try to pull your torso (and legs) into the vertical like in full shoulderstand if you have difficulties with your neck. By doing so, you're placing more pressure on your neck.
* Make sure you do the appropriate balancing postures afterwards. These include shalabhasana and bhujangasana

For Shoulderstand:

* Don't worry so much about keeping your elbows and arms parallel. This will create more tension in your neck if you're not proficient in this posture.
* Do the appropriate balancing postures. These are the same as for half shoulderstand.

For Headstand:

* Don't ever make adjustments whilst in headstand. If you feel your alignment is not quite right, come down and do it again.
* Never do this posture first up, or without the prerequisite postures. It will lead to stiffness in the neck at best, and injury at worst. And the negative effects can build up over time. This posture is never done traditionally without preparation, and there is reason for this.
* Use a wall for support as a learning stage
* Support your head with all of your fingers, including the little fingers and thumbs
* Finding the right position for your head will make sure weight is distributed evenly, and ensure you don't have to overly press down with your elbows to compensate
* Think of the support for the whole body as being distributed evenly across both elbows and the head
* Don't hold your weight too much on the back of your body. It will place too much pressure on your neck.
* Don't use props that allow the neck to be free. It will lead to the neck muscles contracting
* Use the balancing postures. Shoulderstand is the traditional, but Mohan recommends half shoulderstand instead
* Rest your neck before doing the balancing postures, however. Lie down with your legs bent.
* Other balancing postures include chakravakasana, dvipada pitham with the arms, and shalabhasana

There may be fears or a sense of limitation about doing inversion poses that will be confronted. Sometimes, it's best to start an asana gradually. Shoulder stand comes with a few variations that you can use to build up strength and flexibility, as well as overcome any fear based feelings about the posture and your ability to do it.

Overcoming the fear, and finally being able to do a difficult pose that you thought you couldn't, can create positive psychological effects. When we prove to ourselves that our fears don't bind us, that we can move beyond our limitations, we are more able to make changes in other areas of our lives where before we thought it just wasn't possible.

References: A.G.Mohan, Yoga for Body, Breath, and Mind

About the Author

Read about nose pimple and painful pimple at the Pimple Marks website.

BFINVER10 Best Fitness Inversion $175 The Best Fitness BFINVER10 Inversion Table is designed to take advantage of the downward force of gravity to relieve pressure in your back In one smooth fluid move you can safely go from an upright position to completely inverted Just adjust the unit...

Pure Fitness 8515IT Pure Fitness Inversion Table $184.19 The Pure Fitness inversion table features curved handles for varied grip positions and a 3 position bench with adjustable leg height. This inversion table is great for stretching posture relief of back pressure and increased blood circulation. This sturdy table folds for easy storage and transport. Adjustable height from 4 FT 9 Inches to 6 FT 8 Inches. Weight Capacity 250 lbs.

Pure Fitness 8515It Pure Fitness Inversion Table $184.19 The Pure Fitness Deluxe Inversion Table features a comfortable three position bench with adjustable leg height to accommodate almost anybody. An easy pull pin adjustment system lets you quickly find the right position for your body without hassle and the bench is padded with 2 high density foam covered in durable two tone vinyl for maximum comfort. The ultimate solution for stretching improved posture increased blood circulation and spinal decompression for the negative effects of gravity. This versatile inversion table also features a deluxe foot locker with side pockets for your stuff. Built sturdy and stable our Pure Fitness Deluxe Inversion Table is beautifully compact and folds down for easy storage

Sunny Health Fitness Deluxe Inversion Table $291.03 Ease tension on your back, for better all around health with this inversion table from Sunny Health Fitness. This Deluxe Inversion Table is built with an exceedingly strong steel frame and features four inversion angles.Brand: Sunny Health FitnessDeluxe Inversion TableModel: SF-1118Relieves back painHelps to reduce muscle tension and stressFour (4) selections of inversion anglesReduce the effects of aging caused by gravityDesigned to accommodate users between 4 feet 10 inches and 6 feet 6 inchesWeight capacity: 300 poundsMaterials: Steel/plasticDimensions: 62 inches high x 27 inches wide x 45.5 inches longAssembly Required

EP-950 Inversion Table $399 Unlike most fitness products inversion tables are not required to meet any mandatory structural or performance requirements. Only Teeter meets the NEW UL 1647 standard.

EP-550 Inversion Table $319 Unlike most fitness products inversion tables are not required to meet any mandatory structural or performance requirements. Only Teeter meets the NEW UL 1647 standard.

Stamina InLine Inversion System Fitness Machine $407.44 The Stamina InLine Inversion System fitness machine is for use at home to stretch and strengthen back. This machine features a safe design with rolled foam pads that fasten snugly against your ankles to keep you in place while inverted.Stamina InLine Inversion System Fitness MachineThe Stamina InLine Inversion System looks like a padded, upholstered chair but converts to a flat table as you invert so getting on is as easy as sitting in a chairOnce you are seated and have secured your ankles, you lean back and invert to the angle of your choiceAs you invert, the chair converts to a table so you are inverted at a prone position to best stretch and strengthen your backThe padded handlebar assists provide for easier inversion and easier returnRolled foam pads fasten snugly against your ankles to keep you in place while invertedThe heavy steel construction frame and skid resistant rubber floor protectors add maximum stability and securityThe adjustable tether strap prevents inversion past your chosen angleThe Stamina InLine Inversion System adjusts to fit most heights with a height adjustment beamInversion uses your body weight and gravity to stretch and strengthen the backMaterials: Steel, vinyl, foamDimensions: 55 inches high x 25 inches wide x 45 inches longModel: 55-1510

Pure Fitness 8517IT Pure Fitness Light Weight Inversion Table $166.64 The pure fitness lighter weight inversion table features curved handles for varied grip positions and a 3 position bench with adjustable leg height. This inversion table is great for stretching posture relief of back pressure and increased blood circulation. This sturdy table folds for easy storage and transport. Adjustable height from 4 FT 10 Inches to 6 FT 6 Inches. Weight Capacity 220 lbs.

Power VI Inversion Table $1895 The Power VI Inversion Table helps to achieve functional fitness offering joint decompression in the form of mild stretching and relaxation as well as more active core training for improved strength and flexibility.

Inversion Table $221.38 Use this inversion table to relieve back painHome fitness machine is designed to reduce muscle tension and stressIdeal for use at home to stimulate circulation Reduce the effects of aging caused by gravityWeight Capacity: 300 poundsMeasures 51 inches long x 57.5 inches high x 25 inches wideHealth & Beauty Disclaimer: The content on this site is not intended to substitute for the advice of a qualified physician, pharmacist, or other licensed health-care professional. The products may have additional information and instructions on or inside the packaging that you should carefully read and follow. Contact your health-care provider immediately if you suspect that you have a medical problem. The use of dietary supplements may not have been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, cure, or prevent any disease or health condition.Due to the personal nature of this product we do not accept returns.

Stamina Therapy Inversion System $621.35 Get the workout you want with an inversion table from StaminaHome fitness machine folds for easy storageStamina Therapy Inversion System with the return assist handles makes inversion safer and easierPadded half-circle assist handles are easy to grasp with a linkage between the bed and the handles that leverages your weight to make your inversion transitions smoother with less strength requiredStamina's Inversion System with Assist also features a Pellicle mesh bed to allow air circulation to your back as you invert, the same material that is used on high end office chairs for maximum comfort to the back Studies show that inversion therapy has numerous positive effects on the body that help you live more vivaciously and age more gracefullyTherapy Inversion System uses the same method many hospitals and doctors use to reduce pressure on spinal discs, ligaments, and nerve roots while increasing blood circulation, strengthening the back and elongating the spinePatented Pellicle mesh bed conforms to the body, and allows air circulationHalf-circle return assist handlebars for easier inversion and easier return to smoothly change positionRatcheting leg-lock system with push-button lever release holds ankles securelyAuto Stop prevents inversion past a chosen angleQuick-adjust footrest puts you into the correct position to invertFoam-padded handlebars are easy to reach from any inversion angleSkid-resistant rubber floor protectors maximize stabilityAdjusts to fit heights of 52 inches to 78 inchesAttractive pewter-colored frameLocking pivot armsWeight limit: 300 pounds

Gravity Inversion Therapy Table $371.98 Compact, folding Stamina Inversion Therapy Table will help ease your back and neck painInversion table can help muscle tension decline 35-percent within ten secondsEnhance your fitness program with a home gym system that uses inversion therapyMany doctors recommend inversion therapy as a way to reduce pressure on spinal discs, ligaments, and nerve roots while increasing blood circulation, strengthening the back, and elongating the spineInversion can also help counteract the effects of everyday stresses that contribute to a stiff, sore back and neckStudies show that muscle tension declines 35 within ten seconds of inversion, and that inverting as little as 25 degrees for even a few minutes a day can help relax tense musclesGym table measures 77.5 inches long x 27 inches wide x 79.5 inches highModel number 55-1532A

Elite Fitness 9250 Deluxe Inversion Table $159.95 With the Elite Fitness® 9250 inversion table, you can relieve back pain, ease joint tension and improve blood circulation, all without leaving home! The 3-position bench inverts you to multiple angles, allowing your spine to decompress and stretch comfortably. It also has the added perk of being completely foldable for easy storage and transport.Please note: Shipping for this item cannot be expedited.

Elite Fitness Deluxe Padded Inversion Table $166.67 With the Elite Fitness® 9300 inversion table, you can relieve back pain, ease joint tension and improve blood circulation, all without leaving home! The 3-position bench inverts you to multiple angles, allowing your spine to decompress and stretch comfortably. It also has the added perk of being completely foldable for easy storage and transport. Includes full-size padded backrest.Please note: Shipping for this item cannot be expedited.

Forward Facing Inversion System $440.54 Inversion therapy is a natural way to relieve back pain, increase circulation, and reduce stress and tension on the body. The Inversion System combines inversion in an all natural bent-knee position for instant results and torso strengthening exercises.Bent-knee inversion is an easy way to stretch your lower back. Simply step up to the unit, and revolve forward. The comfortable thigh pads support you as you stretch your spine and back.Strengthening for your torso is performed by doing simple flexibility, abdominal, and back extension exercises to give your body the support it needs.Inversion therapy is recognized and recommended by doctors, fitness trainers, and massage therapists world-wide. It is simply the most effective way to exercise, relieve joint stress, and eliminate pressure on the spine and vertebrae.Look to Overstock.com for huge savings on a wide selection of fitness equipment and accessories.Features include:Accommodates users up to 6 ft. 4 in.Multiple adjustments for height and different anglesHeavy-duty steel and chrome constructionComfortable thigh support padsFoldable frame for compact storage300-lb. weight capacity

Power VI XL Inversion Table $4295.95 The Power XL Inversion Table helps to achieve functional fitness offering joint decompression in the form of mild stretching and relaxation as well as more active core training for improved strength and flexibility.

Inversion Therapy Table $417.68 Inversion therapy is a natural way to relieve back pain, increase circulation, and reduce stress and tension on the body.This heavy-duty inversion table offers all the benefits of inversion therapy at a great low price. Inversion therapy is recognized and recommended by doctors, fitness trainers, and massage therapists world-wide. It is simply the most effective way to exercise, relieve joint stress, and eliminate pressure on the spine and vertebrae.Look to Overstock.com for exceptional savings on all your fitness equipment and accessories.Features include:Accommodates users up to 6 ft. 6 in.Heavy duty steel and chrome constructionWashable (removable) nylon matComfortable contoured foam ankle supportsSafety tether strap (will stop the table at any desired angle)Adjustable hinges set rotation speedFoldable frame350 lbs. weight capacityBefore starting any exercise program, it is recommended that you consult a physician. Should you experience any irregular physical condition such as dizziness, severe muscle or joint pain, pain in the chest, lower back pain, neck pain, or should any other symptom appear, immediately stop exercising and consult your physician!

Better Body Solutions Inversion Chair $224.99 The Inversion Chair simulates a counter-gravity environment! Helps relieve tension and helps reduce spinal compression by simply sitting down and laying back. Support yourself in an ergonomically correct position with your knees above your hip flexors. No stress or discomfort to your ankles, knees, hips or feet. Helps increase blood flow. Use to perform crunches, sit-ups and more! Padded bench provides comfortable seat and back support. Folds for easy storage. Rated for up to 250 lbs (Height Range: 5'2' to 6'2"). Includes: Inversion Chair, Instructions, Nutritional Facts & Diet Guide. Diet & Fitness , Exercise Equipment , Toning , Inversion

DEX - Decompression And Extension Inversion System $369 This hip-support inversion device is a great fitness solution that easily incorporates inverted decompression into a workout. Exercise the core with various style crunches and back extensions plus use the base for reverse dips modified push-ups and band work.

EP-550 Sport Inversion Table With Gravity Boots $419 Unlike most fitness products inversion tables are not required to meet any mandatory structural or performance requirements. Only Teeter meets the NEW UL 1647 standard. Includes Gravity Boots.

Ironman ATIS 4000 Inversion Table $679.63 Improve your fitness and athletic performance with this Ironman ATIS 4000 inversion tableWith the benefits of inversion training, this is the perfect core exercise machineExercise machine will help reduce back stress, strengthen your abs, stimulate blood flow and moreInversion table will also increase flexibility and improve sport performanceAbdominal muscles are trained more effectively with the ATIS 4000Features:Adjustable user height from 147 cm to 198 cm (4.83 feet to 6.5 feet)Supports up to 145.1 kg (320 pounds)Patented 'smartgear' locking system has 10 different inversion positionsRatchet ankle lock system with comforter ankle padsExtra large foot platform6.35 cm (2.5 inches) of memory foam backrestFoam covered steel safety handles

Jobri Fitness Products Inversion Table, 25w x 78h $199.86 Natural traction that helps to decrease pressure on invertebral discs. Effective way to treat many conditions of the spine. Provides temporary relief from back pain and improves posture. Clears muscle congestion, improves circulation and increases physical and mental energy. Suitable for people: 4'9" to 6'6". Easy to assemble and folds compact for storage. Five year limited warranty. Height Range: 4'9" to 6'6". Inversion helps your body to recover from the compression effects of gravity and daily activities.It stimulates circulation of blood to relieve stiff and painful muscles, increases body flexibility, clears muscle congestion, and increases physical and mental.Inversion is used to treat many conditions of the spine.

Christ Inversion $10.49 Christ Inversion

DEX XL- Decompression And Extension Inversion Machine $1369.95 This hip-support inversion device is a great fitness solution that easily incorporates inverted decompression into a workout. Exercise the core with various style crunches and back extensions plus use the base for reverse dips modified push-ups and band work.

This entry was posted on Wednesday, August 9th, 2006 at 3:30 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.