Inversions, which get your feet high above your head, are thought to be healing poses that stimulate your immune and endocrine systems, bringing fresh blood and nourishment to the brain and internal organs. By going upside down, you give your heart and mind a break—and see life from a new perspective.
(vi-pa-REE-ta ka-RON-ee)
Origin: Viparita means “inverted,” karani means “action.”
How to do it: Lie on your back parallel to a wall with your right hip alongside the wall. Then lift your legs, one at a time, so they sweep up the wall in a clockwise direction. Your body from the waist up will move across the floor until it is perpendicular to the wall. Keep your knees slightly bent. If there is a lot of space between your buttocks and the wall, bend your knees and scoot your buttocks closer to the wall. Slowly straighten your legs. Bring your arms out to the sides, palms facing up. Close your eyes and breathe deeply into your chest.
Benefits: Alleviates fatigue. Boosts circulation. Stretches the backs of the legs.
*Note: Practice shoulder stand very carefully to avoid injury to the neck. Ask your teacher about ways you can protect yourself; for example, by placing a folded blanket under your shoulders to support your neck.
(sar-van-GA-sah-nah)
Origin: Salamba means “support,” sarva means “all,” anga means “limb.”
How to do it: Lie down and bring your arms alongside your body and press your palms into the mat. Bend your knees and bring them toward your head as your back lifts from the floor, continuing to press your palms into the floor. Then bring your palms to your lower back for support. Lift your pelvis over your shoulders and straighten your legs so that they form an extended vertical line with your torso. Walk your hands down your back so your body rises higher, and bring your elbows closer together, continuously working your body toward a vertical position. Lift through your feet and firm your shoulder blades on your back. Keep your head straight and avoid turning your head from side to side. Continue lifting, lengthening, and breathing.
Benefits: Stretches the shoulders, neck, and throat. Energizes the body. Promotes healthy digestion.
