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You don’t have to hold a headstand for an hour every day in Buddha manner to reap the benefits of inversions. Here are a few accessible inversions you can begin incorporating into your yoga practice (or your daily life!):
Viparita Karani (Waterfall): A simple pose that still gives you all the great benefits. This pose can be practiced with the backs of your legs against a wall, or with your hips propped up on a block or bolster. Practice this pose for 15 minutes every day, especially when you think you don’t have the time.
Adho Mukha Svanasana (Downward Facing Dog): Yes! Even Down Dog is an inversion. Much of your body is above your heart, taking some of the pressure of the most important muscle in your body.
Setu Bandha Sarvangasana (Bridge): Bridge Pose is an accessible inversion and backbend. This pose opens the chest, shoulders, and hips while encouraging strength in the legs and feet. This pose also stimulates the thyroid gland and activates the visshuda (throat) chakra.
Chakrasana (Wheel Pose): Once you master bridge pose, you can challenge yourself by extending into Full Wheel Pose. While Bridge and Wheel have many of the same benefits, the difference is the depth of the asana. Wheel pose is a more expansive heart opener and a deeper inversion. Bridge is a great prep pose for Chakrasana!
What’s your favorite inversion? Share with us your strategies for conquering your fears!