As a child, did you ever hang upside down with your head off the couch to let blood flow to your head? It turns out that was an inversion – any pose in which your heart is higher from the ground than your head is considered an inversion asana. Learn the best yoga inversions for beginners in this guide, along with tips and benefits from yoga teachers and experts!
Benefits to Yoga Inversions for Beginners
Poses that require us to invert release tension, increase circulation and energy levels, and strengthen muscles. Some yogis believe that inversions promote emotional growth, calm the mind and spirit, and guide energy toward the heart. We encourage you to try these beginner’s inversions and rate your energy and calmness before and after practicing each pose.
Contraindications for Yoga Inversions
Do not practice inversions if you have high blood pressure, a heart condition, a history of stroke, osteoporosis, pregnancy, glaucoma, retinal detachment, acid reflux, or a sinus or ear infection.
Yoga Inversions for Beginners
The Most Popular, Effective, and Beneficial Inversions for Beginners Are:
- Rabbit Pose
- Shoulder Stand
- Wide-Legged Forward Fold
We will always offer yoga pose modifications and at-home props that may be useful when practicing these beginner’s yoga inversions.
1. RABBIT POSE
This asana is most commonly known as a forward bend, but positioning the head and heart also makes this an accessible inversion for many people. As one of the most popular and effective yoga inversions for beginners, this pose provides an opportunity to turn inward and focus on intention and self-reflection. The forward bend motion of this asana also offers lower back relief for some.
How To:
- Begin with your forehead and hands on the floor
- Bend the elbows at a 90-degree angle and spread the fingers apart for support
- Reach the hands back towards the heels
- Lower the chin to the chest while rounding the back and rolling the head slightly forward, so the crown of the head is resting on the mat – be sure not to put too much strain or pressure on the neck. If there is any pain, come out of the pose.
- You may notice an opening feeling in the shoulders.
- Engage the core to release pressure from the top of the head
- Slowly raise your hips towards the sky as much as is comfortable for you. Doing this will create space in the lower back.
Modifications
You may find that reaching for the heels places undue pressure on the knees or head. If that happens for you, keep the arms by your side at a right angle. Alternatively, you may want to deepen the pose by tucking the chin and bringing the torso closer to the thighs. If this feels good, experiment with moving the hands to the outside edges of the feet or perhaps interlacing the fingers and bringing them overhead into a bind.
Internal Benefits of Rabbit Pose (Shashangasana)
Body Systems
This pose supports optimal flexion of the spine and relaxes the nervous system. This asana is also known to positively impact the endocrine, digestive, reproductive, and lymphatic systems – keeping them balanced and optimized.
The endocrine system encompasses endocrine glands and their respective hormones. The rabbit pose inversion optimizes circulation to the glands located in the neck and abdomen. WebMD explains where each gland is located in the body.
The digestive system includes the mouth, esophagus, stomach, and small intestines. This posture helps move food and nutrients through the digestive tract by engaging the core and the body rounding in on itself.
Reproductive organs, both internal and external, are located near our root chakra. The organs associated with reproduction receive optimized blood circulation while in this inversion for beginners.
The lymphatic system is part of the immune system and consists of lymph nodes, tissues, fluid, and ducts. This system helps maintain fluid levels, absorbs fat from the digestive tract, and protects against bacteria and viruses. Rabbit pose is known to have a “squeeze and soak” effect (a term coined by the father of Iyengar yoga) that optimizes this system while returning fluid into the bloodstream.
Subtle Body Benefits of Rabbit Pose (Shashangasana)
Creation Elements Activated
Many of us have heard of the five elements of all creation – Earth, Water, Fire, Air, and Space. In Ayurvedic studies, each feature activates specific qualities. Rabbit pose is an asana known to activate all five elements in one movement.
Earth is related to stability and density. Rabbit pose is a seated grounding pose. That explains how the Earth element is activated. This element is commonly associated with the sense of smell.
Water is related to fluidity, flexibility, and adaptability and is associated with the sense of taste. The flexibility required in this asana activates the water element.
The element of Fire is associated with heat, light, transformation, and purification. This element relates to the sense of sight. The extreme forward bend of the torso required for rabbit pose is believed to provide an internal massage of the organs and stimulate body system related to purifying the body; endocrine, digestive, and lymphatic.
Air is an element associated with movement, lightness, and sensitivity. Rabbit pose symbolizes lightness and grace – this, combined with air’s relation to the sense of touch, connects it with this element.
The Space element is expressed in expansiveness, subtlety and relates to the sense of hearing. The expansion of the back and shoulders in this asana relates it to the aspect of space.
Doshas
The Doshas are used in Ayurveda to describe an individual’s unique constitution – Vata, Pitta, and Kapha.
To learn more about the principles of Ayurveda, its history, diet and benefits, head here. And to find out more about the connection between Ayurveda and yoga, check this post.
Vata
At a high level, Vata is responsible for movement. Those who favor Vata tend to be thin and light – think of a ballerina. When out of balance, Vata presents as anxious movements and hyperactivity.
Pitta
Pitta-dominant constitutions are typically a medium build with good muscle tone and flexibility. When out of balance, Pittas can become judgmental and intolerant. Inflammation, heartburn, and ulcers are physical manifestations of a Pitta imbalance.
Here’s how yoga can help build muscles and what the best yoga poses are for that.
Kapha
The physical characteristics of a Kapha-dominant body type are a fuller body that is strong and often shorter in stature. Those who favor Kapha tend to have a slower metabolism, especially when out of balance. They are compassionate and empathetic when in harmony and can become depressed and possessive when imbalanced.
To Balance these Doshas with Rabbit Pose Beginner Yoga Inversion
Vata
Focus the attention on the internal massage of the organs. Bring awareness to your connection to the earth. Notice how the crown of your head meets the mat and how your arms and legs support your body.
Pitta
Bring your awareness inward. Start with the five senses – what can you hear, see, touch, taste, and smell? How does your body feel in this position? Is your mind wandering or focused?
Kapha
Bring awareness to the breath. Notice how the skin on the back expands on the inhale and contracts on the exhale. Focus on the belly fullness with each breath and how each exhale creates more room.
Physical Benefits of Rabbit Pose
In addition to this beginner’s yoga inversion impacting the internal and subtle body, the rabbit pose also offers unique physical benefits.
- Relieves tension in the neck
- It brings blood flow to the face and head, increasing energy and reducing the appearance of wrinkles.
- Stretches and strengthens the shoulders and arm muscles.
- Reduces lower back stiffness
- Promotes a good night’s rest when practiced before bed.
We wrote more on the rabbit pose, how it’s great help you center when you’re angry and about other yoga poses to use when you are experiencing certain unpleasant emotions here.
2. SHOULDER STAND
Shoulder stand is a playful asana that may conjure up memories from childhood. Many inversions for beginners have that effect; these are things we just did as children as we explored the boundaries and limits of our physical bodies. As an adult, this posture can feel intimidating at first. Practicing Sarvangasana over time will begin to feel familiar and fun.
How To:
- Begin in a supine pose, lying flat on your back
- Inhale and bend the legs at the knee – exhale
- Inhale again, placing the hands below the lower back
- Engage the core and raise the legs straight from the hips – pointing the toes may provide more control of the movement
- Keep the chin tucked into the chest and bring focus to balancing the body
- Remain here in Sarvangasana, all limbs pose, for about ten breaths
- Slowly release the torso back to the ground and, when ready, roll up to a seated position
Modifications and Props:
There are several ways to practice this pose if balancing on the shoulders and neck is not accessible. For example, half shoulder pose keeps more of the upper back on the ground. This modification provides more support in the back and less strain on the neck and shoulders.
Either variation (full or half shoulder stand) can be practiced against a wall to provide extra support while exploring the feeling of the pose. Finally, placing a folded blanket underneath creates support of the cervical spine.
Internal Benefits of Shoulder Stand:
Body Systems
Shoulder stand has positive impacts and balances the endocrine, circulatory, nervous, lymphatic, immune, muscular, and skeletal systems.
For example, the endocrine and lymphatic systems benefit from this pose based on glands and lymph nodes in the neck and upper body. Yoga as play is known to impact the immune system positively, and blood rushing to the head supports the health of veins and overall cardiovascular function. Additionally, blood flowing in the opposite direction helps to relax the nerves and improves the nervous system. Finally, since this pose uses different muscles and uniquely leverages the skeletal system, this asana positively impacts bone density and cultivates strength and stability.
Subtle Body Benefits of Sarvangasana:
Creation Elements
This pose activates Space, Water, Fire, and Earth elements. It is interesting to point out that the Space and Earth elements and Fire and Water are opposites. The activation of opposite elements provides an exciting balance of grounding and expansiveness with heat and flexibility.
Balancing the Doshas in this Pose:
Vata
Focus on connection points; notice how the shoulders and head connect to the mat. Bring awareness to the support of the hands to the back and the boost your arms provide. Finally, notice how tucking the chin to the chest simplifies the pose. You may also want to force the use of the wall to provide balance.
Pitta
Bring your attention to the silence created in this pose. Allow your awareness to turn inward, using the contraction of the upper body to serve as a physical reminder.
Kapha
To get the most out of this pose for Kapha-dominance, imagine directing energy towards the endocrine glands.
Physical Benefits:
- Tones the shoulders and core
- Strengthens the neck muscles – powerful for those who suffer from a stiff neck
- It helps to reduce leg swelling pain caused by being on one’s feet for too long.
- Relieves varicose veins* (also check out our 8 yoga asanas to prevent and manage varicose veins)
*According to the Mayo Clinic, “To improve the circulation in your legs, take several short breaks daily to elevate your legs above the level of your heart.”
3. WIDE-LEGGED FORWARD FOLD
Prasarita Padottanasa is the Sanskrit word for this pose, meaning “intense stretch asana.” In addition to being a great yoga inversion for beginners, this pose is also helpful to relieve back and hip pain. It is equal parts calming and energizing and is accessible for any level of flexibility.
See here different restorative yoga poses and sequences for back and hip pain.
How To:
- Step feet shoulder-width apart and distribute the weight evenly through the feet.
- Inhale to lengthen through the spine, lifting the crown of the head towards the ceiling
- Exhale while hinging forward at the hips
- Bring the hands down towards the floor – bend the knees if it feels good for your body.
- Allow the crown of the head to draw towards the ground and place the palms on the floor.
- Notice the lengthening of the spine, the space between the shoulder blades, and the neck extension.
- Press into the outer edges lifting the sitting bones upwards.
- With each inhalation, feel the spine lengthen.
- With each exhalation, allow the upper body to fold deeper.
Modifications and Props:
Remember to use blocks or books to bring the floor closer to your hands. If accessible, connect the crown of the head to the mat below or another prop of your choice. You can also experiment with grabbing the ankles or clasping the hands together in Anjali Mudra by holding your hands behind your back and raising the arms as the torso lowers towards the ground. Be sure to rise slowly and regain your balance before moving towards another pose.
Internal Benefits of Wide-Legged Forward Fold :
Body Systems
Parasarita Padottanasana balances the nervous, endocrine, lymphatic, eliminatory, reproductive, muscular, and skeletal systems. All of our body systems function together and work to complement one another. The combination of the lymphatic, eliminatory, and endocrine systems makes this an excellent inversion for beginners and those interested in releasing toxins from their bodies.
Subtle Body Benefits of Wide-Legged Forward Fold:
Creation Elements
This position is known to activate the elements of Earth, Space, and Water. This asana provides a firm base the supports the body and leaves room for fluidity, relaxation, and tension release. These traits align directly with the creation elements.
Doshas
Vata
Those with a constitution that favors Vata can focus on the grounding of the legs. Notice the activation of the leg muscles while bringing awareness to the connection with the mat.
Pitta
Pitta-dominant folks can benefit from the action of releasing their torso and allowing gravity to pull the head towards the mat.
Kapha
Bringing attention to the breath and torso in this asana is good practice for those with a Kapha-dominant constitution. Notice how the back and belly expand on the inhale while the stretch deepens on the exhale.
Physical Benefits:
- Stretches the quads and hamstrings
- Strengthens the calves and ankles
- It opens the hips and relaxes the lower back
- Encourages flexibility and balance
Best 3 Yoga Inversions for Beginners -Try the Rabbit Pose, Shoulder Stand, and Wide-Legged Forward Fold Today
Yoga inversions are beneficial poses to add to one’s practice. These poses, in particular, should be practiced with care and avoided for anyone with the contraindications identified above. Inversions are playful poses and can remind us of our childhood or bring us back to a time when exploring how our bodies moved in the world was more acceptable.
Additionally, yoga inversions for beginners provide balance to the subtle body and many internal systems. There are also physical benefits to these poses the help to create flexibility, balance, and strength.
Shanti Arunkumar, Senior Contributor At L’Aquila Active
Learn more about Shanti by reading her bio below.
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