Archive for September 25th, 2009

By Paul Jerard, E-RYT 500

When performing inversions, many students remark at how good their back feels after a Yoga session. When you consider performing an inverted posture, you should be aware this is any posture where the head is below heart level.

Usually, most people think of Head Stand (Shirshasana) or Shoulder Stand (Sarvangasana) as inversions, but Downward Dog (Adho Mukha Svanasana), and Legs up the Wall Pose (Viparita Karani) are also inversions.

One of the purposes of practicing Downward Dog is to give your spine a break. Yet, some the benefits of this one posture are many. You can reduce back pain, provide needed care for spinal discs, train core muscles without stressing the spine, strengthen ligaments, and enhance circulation.

There are also many claims that inversions reduce depression, but let’s focus on the physical benefits to all areas of the spine. Unlike Head Stand, Downward Dog does not compress any area of the spine, and almost everyone can perform this posture. Many people fear falling over in a Head Stand and worry about the risk of neck injury. 

Downward Dog is very safe and can be modified, with a chair or blocks, for anyone who can walk on two feet. The twenty-three discs of your spine are allowed to recover from compressions and re-absorb moisture while holding this pose.

Legs up the Wall Pose is also called “inverted lake posture.” This Yoga posture is a passive inversion, related to the Shoulder Stand. In comparison to Shoulder Stand, Legs up the Wall Pose is easier much to hold for extended periods of time.

Although there are many internal benefits one receives from practicing this particular asana, we want to be aware of the relief one feels while the sacrum, lumbar, and thoracic regions of the spine are allowed to straighten. The feeling of relaxation one receives from performing this pose is priceless.

Legs up the Wall Pose can be modified with pillows, blankets, or bolsters of various sizes. The basic guidelines are to align the spine so that it becomes as flat as possible on the floor. A competent Yoga teacher will be able to modify and adjust the body for the best possible alignment.

Please consult with your physician first, before practicing inversions for back pain relief. In some cases, back pain can be a symptom of a serious medical condition. When considering any form of inversion for relief of chronic back pain, it should be noted that some inverted postures are not safe for specific medical conditions. Anyone with a history of high blood pressure, heart problems, eye problems, and epilepsy should avoid inversions.

© Copyright 2009 – Paul Jerard / Aura Publications

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