In terms of breathing, inverted postures even out the imbalance that normally makes breathing shallow, helping to make breathing deep and even. In addition, simply due to the inverted position of the body and the force of gravity, many internal organs are massaged, the muscles surrounding them are strengthened: these are, first of all, the liver, pancreas, stomach, kidneys. Inverted poses give the ability to withstand large emotional and physical exercise, strengthen health and promote active longevity.

It has long been known to yogis that inverted postures have a calming effect, increase mental strength, and increase the ability to concentrate and, therefore, to meditate. They also help transform sexual energy into the spiritual. The ultimate goal of inverted postures in conjunction with other practices is to stimulate the chakras, awaken Sushumna, and raise the Kundalini for spiritual awakening. Some inverted postures (Sirshasana, Pranamasana - the posture of worship) affect the hard-to-reach Sahasrara chakra, while others (for example, Vrischikasana - the scorpion pose) harmoniously affect a number of chakras at once, which, of course, is beneficial. Therefore, for example, Sirshasana has long been considered the "queen of asanas", and Viparita-karani asana is considered one of the most important practices of Hatha Yoga (along with Maha-mudra others).

The benefits of inverted asanas, as we know, are great. But there is also great harm that an unlucky practitioner can inflict on himself if these poses are done at the wrong time - without proper preliminary preparation, or incorrectly. Recommendations for the correct practice of inverted poses:

1. Inverted poses should never be offered to beginners. Some come to yoga specifically to "start standing on their heads," and this is certainly commendable. Nevertheless, it makes sense to start doing Sirshasana when the simpler poses (sitting, strength, balance, relaxation) are perfectly mastered and sufficient preparation has been carried out - strengthening the arms, shoulders, and neck. Weak wrists, forearms and neck can cause injury due to unstable and incorrect head position in inverted asanas. Beginners, if there is a strong desire to "stand on the head", can try to perform a headstand only with the use of assistive devices (as in Yoga Iyengar classes). However, it is more rational to simply gradually prepare yourself for such demanding asanas, and an experienced teacher will tell you when to start practicing them. In the course of preparation, you must do a full-fledged complex of asanas at least once every two days, to strengthen the whole body and acquire sufficient coordination.
2. Inverted asanas are done only on an empty stomach - not less than 3 hours after a meal - and not earlier than half an hour before the next meal. It is best to do inverted postures in the morning, before breakfast, at the very beginning (for advanced practitioners) or at the end of the asana complex (for beginners).
3. Inverted postures are not done immediately following energetic, strength asanas. Also, you should never combine inverted poses with Mayurasana (Peacock Pose) in one lesson.
4. For the practice of inverted asanas, a sufficiently thick pillow is required under the neck and head. Usually, a folded blanket should be used to protect the cervical vertebrae and crown from harsh impact. A standard rug is usually not enough for this. After completing the practice, it is convenient to use the blanket to cover yourself in Shavasana.
5. It is important to increase the holding time of the inverted poses gradually: start with a few breaths for beginners and work your way up gradually, listening carefully to the sensations. The maximum recommended time in different poses is different, but up to about 20 minutes with a comfortable hold (longer only at the direction of the Guru, for spiritual purposes).
6. Holding the inverted pose should be static and relaxed. For example, in Sarvangasana and Sirshasana (unless, of course, a variation is made at some point), one should comfortably arrange and relax the neck, “let go” the forehead and the entire face, as well as the perineum and genital area, legs along the entire length. It is a grave mistake for beginners to pull their socks in inverted poses, "like in ballet."
7. After all inverted poses, a short (1-2 minutes) Shavasana is practiced - until breathing and heartbeat are fully restored. Then a counter-pose is performed (Halasana, Matsyasana, Marjari-asana or another, depending on the main pose) - and if this is the final of the lesson, then a long Shavasana is also performed. Failure to comply with this rule can sometimes cause the blood vessels of the eyes to burst ("red eyes"), and is generally undesirable for vascular system... This rule is doubly important when holding the posture for a long time (more than a few minutes).
8. If it so happens that you will fall from an inverted position, you need to bend your knees and relax your whole body - most likely, you will “land” safely with support on your feet. If there is reason to believe that you will fall during practice, you can put an additional folded blanket on the back of your head in advance. Never leave a chair or other props in the area of ​​possible fall from an inverted position!
9. Of course, there are health restrictions to inverted postures: they are not done during pregnancy, heart disease, high blood pressure, protrusions and hernia of the spine (in both cases, you need to work individually, with a yoga therapist), during menstruation, after a recent operation. Other contraindications: glaucoma, internal inflammation, vascular sclerosis, antibiotics.
10. You should never jump into an inverted position, the entrance should be smooth and controlled. The exit must also be gradual and safe. Do not combine inverted poses into "bundles" on a whim, it is not safe.
11. Such complex variations as Niralamba Sirshasana and even more - Kapali asana and Vrischikasana - should not start doing until noticeable stability and comfort has been achieved in the long retention of the classical variations (Salamba Sirshasana, Sarvangasana). The safety margin of the cervical and lumbar vertebrae in the deflection is several times less than in the strictly vertical position of the whole spinal column- which is the basic safety technique for the practice of most inverted asanas.
12. Inverted asanas are meditative, not power, and should be practiced in calm state mind, on even and slightly slowed down breathing. To achieve a state of mindful thoughtlessness (Chitta Vritti Nirodha), they can practice breath counting (mentally) or chanting a mantra. In every inverted (as in others) asana there is a point for Drishti - the concentration of the inner gaze, which also helps to calm emotions and focus the mind. If attention escapes, “chewing thoughts” begins, distracting desires arise - one should observe this, and gently (without self-flagellation) but persistently return attention to the breath, mantra or Drishti.

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Yoga is not just a set of postures (asanas) that support the body in good physical form, and this is a teaching that helps to know your soul and body. It changes your worldview, as a result of which you get inner peace and balance, get rid of the wrong life principles and foundations. Poses (asanas) of yoga do not heal by themselves, but only activate the body's own internal forces, which are capable of performing a healing function. Yoga allows anyone to live in harmony with themselves, the world around them and other people.

Inverted yoga poses are asanas in which the position of the pelvis is above the head. For many yoga practitioners, inverted postures are a favorite exercise. When done correctly, they provide tremendous health benefits. Returning to a normal position, a person notes the clarification of consciousness, the removal of fatigue, the appearance of vigor.

Inverted yoga postures (asanas) improve blood circulation in the brain, help strengthen certain parts of the body, normalize sleep and increase concentration, improve general state health. They help relieve stress in cervical spine, make the spine stronger and more flexible, regulate water-salt balance (due to blood flow to the hypothalamus and kidneys), prevent constipation. Inverted yoga postures (asanas) are believed to reverse the aging process and reduce the effects of gravity on the body.

All inverted yoga poses (asanas) are contraindicated in hypertension, severe atherosclerosis, heart disease. Also, their implementation is not recommended if the practitioner has had spinal injuries, pains in the back, neck, or discomfort in the throat and thyroid gland. Girls and women should not do inverted positions during their periods. Inverted yoga postures (asanas) require preparation and should be undertaken with great care, only gradually increasing the time of their implementation.

There are several basic inverted yoga poses (asanas): Halasana, Viparita karani, Sarvangasana and Shirshasana.

Lie on your back, stretch your legs on the floor. Stretch your arms along the body. As you exhale, raise both legs up and move them behind your head, tearing your lower back off the floor. When your feet touch the floor behind your head (or are parallel to the floor), raise your pelvis and straighten your spine. Straighten your knees. The arms support the back in an upright position. The chin is pressed to the chest. Relax in a pose. To begin with, keep this position for 10 to 15 seconds. Then gradually increase the time to five minutes. Breathing should be slow and only through the nose. Concentrate consciousness in the area of ​​the thyroid gland. While inhaling, slowly lower your back, laying each vertebra so that the pelvis lies on the floor, and the legs are raised at an angle of 90 degrees. As you exhale, without lifting your lower back from the floor, lower your straight legs.

Prolonged and systematic practice of this inverted yoga posture (asana) keeps the spine very pliable and flexible, helps to remove body fat in them, in the middle of the abdomen. Halasana (plow pose) stimulates brain activity, heals many diseases of the spine. spleen and liver. The pose eliminates constipation and hemorrhoids.

Inverted yoga pose (asana)

Lie with your back on the floor. Feet together, hands along the torso with palms on the floor. Breathing is deep. Using your arms to support your body, raise your legs above your head, keeping them at a 45-degree angle to the floor. Bend your arms and rest your palms on the top of your thigh. Breathe deeply and rhythmically. The eyes are closed. Relax your body as much as possible. Concentrate your mind on the breath. Imagine how Prana (energy) enters the Muladhara (tailbone), passes along the Sushumna (along the spine) and exits the Sahasrara (from the crown of the head). At the end of the exercise, slowly return to the starting position and relax.

Begin to master Viparita Karani gradually, from 10-15 seconds. Slowly increase the amount of time you are in the pose each day. When you have achieved half an hour of daily practice of Viparita karani, eat light food after each exercise. this asana greatly enhances the fire of digestion. After six months of Viparita Karani practice (thirty minutes a day), gray hair and wrinkles on your face will disappear, many diseases will be healed, the body will recover and rejuvenate.

Inverted yoga pose (asana)

Sarvangasana - other names are birch and candle, this is one of unique poses in the yoga system, which rejuvenates the body. Lie on your back, stretch your legs, arms along the body, palms down. Slowly lift your legs, hips, and pelvis. Elbows and palms rest on the floor. Without bending your knees, wind them over your face. Press your chin to your chest and the back of your head to the floor. Then slowly raise your legs to an upright position, supporting your back with your hands. Only the back of the head, the back of the neck, shoulders to the elbows and shoulder joints... The rest of the body should form one vertical line perpendicular to the floor. Focus on the thyroid gland. Breathe deeply, slowly, rhythmically. In the first couples, the duration of the position should not exceed 10 - 15 seconds. Gradually increase over time to 10-15 minutes. After performing the asana, slowly lower yourself to the floor, relax for a few minutes.

The action of sarvangasana cannot be overstated. It is a panacea for many diseases. This asana improves the functioning of all endocrine glands, abdominal and pelvic organs, prevents premature aging, eliminates wrinkles on the face, restores a youthful appearance to the body, helps in the treatment of varicose veins of the legs (subject to the Yogi diet), hemorrhoids, impotence in men and frigidity in men. women. Untrained people who are not engaged in physical education should not perform sarvangasana until they master viparita karani and can stay in it for more than 5 minutes.

Inverted yoga pose (asana))

Inverted yoga postures (asanas) have a huge impact on human health, among them the first place is occupied by shirshasana or headstand. She is considered the queen of all yoga asanas and mudras. I recommend doing it early in the morning every day. Kneel down next to the wall. Place your forearms on the mat so that your elbows are shoulder-width apart. Interlace the fingers of the palms so that they form a bowl. Bend forward, place the top of your head on the mat so that the back of your head touches your folded palms. Stay 10-15 seconds in this position. Then raise your pelvis and hips, straighten your legs and, bending them at the knees, gently tear them off the mat, maintaining balance on your head and arms. Slowly lift your legs up and stand on your head in a strictly upright position. The body, legs and head should form a straight line. Relax in this position. I recommend starting sirshasana from just a few seconds, gradually increasing its duration to 30 minutes. The most important thing is to be in a pose without overstraining. To return to the starting position, bend your hips and knees, then slowly lower yourself onto the mat. V bent position get some rest to normalize blood circulation.

Shirshasana perfectly trains the tone of the blood vessels of the brain, reliably prevents strokes and provides the brain cells with additional nutrition. It improves hearing, vision, has a beneficial effect on the work of the cardiovascular and nervous systems, prevents and treats disorders gastrointestinal tract, varicose veins, improves memory, speed of understanding. In addition, lymph begins to circulate vigorously throughout the body, flushing out toxins and debris from cells. With the daily practice of the asana, there is a general recovery and rejuvenation of the body. It should be borne in mind that at the beginning of the practice of shirshasana, some people may have a wolfish appetite, the acidity of gastric juice may increase. During this time, it is recommended to often eat fruits, cereals or drink juices. Gradually, the body will be rebuilt and the need for this will disappear.

It is necessary to start doing inverted yoga postures (asanas) with viparati karani. After mastering it, you can proceed to performing the sarvangasana pose, and after mastering it, you can already do shirsasana. It took me one year to master the first two yoga postures (asanas). In no case should you be in a hurry.

"The body grows old because the Sun consumes and destroys all the divine nectar - Amrita - produced by the Moon." Swatmarama, Hatha Yoga Pradipika (3.77)

Sirshasana ("Shirshasana" in another transcription)

This is a long-known and one of the most praised poses in ancient texts. classical yoga... It is believed that it is she who combines the benefits of all 84,000 asanas (from complete list of Shiva himself, lost in the hoary Vedic antiquity). About many thousands of asanas, one can argue which one is better, but the benefits of a headstand are quite real, not mythical!

In terms of yoga, the beneficial effect in Sirshasana is achieved through the fusion energy flow Prana (it moves upward in the body) and Apana (Apana flows, on the contrary, downward) approximately at the level of the navel (and the location of Samana). There is a kind of "collision" of flows, an energy "explosion", and prana begins to flow noticeably stronger throughout the body.

It is clear that this is an explanation of yoga, and modern (Western) medicine has its own terminology and explains the benefits of Sirshasana with an inverted body position and similar more mundane things.

According to yoga therapy, Sirshasana is useful:

• For diseases of the brain, eyes, ears, nose, teeth, tongue and speech apparatus, tonsils and adenoid, neck;
• For hematopoiesis, blood vessels and heart;
• For the genitourinary system;
• Prevents hair loss and premature graying of hair;
• Favorably affects the condition of the skin;
• Visibly helps with varicose veins;
• According to some reports, it even cures leprosy and certain mental illnesses.

It is worth considering the other side of the coin: there are many contraindications to Sirshasana (including high blood pressure, sinusitis, as well as some eye diseases and menstruation days) - they must be clarified with a yoga teacher or a yoga therapist BEFORE starting regular intensive classes.

Such efforts will bring benefits from Sirshasana, since the pose must be kept for several minutes, at least once a day (a strict condition - on an empty stomach!). It can be considered useful to hold Sirshasana for at least 2 and no more than 10 minutes (in rare cases, subject to a special diet and other conditions - and more). Sirshasana can be attributed to asanas of increased physical complexity, it is necessary to start its practice, having already significantly strengthened the muscles of the body, including the arms and neck.

The question "which point of the head to rely on in the headstand" is one of the most hotly debated in hatha yoga, and each participant in the eternal dispute most often claims that it is his personal opinion that is correct, and the rest are erroneous or even deadly (see the point of view of the school of Dhirendra Brahmachari). In Satyananda Yoga, you need to find a fulcrum by your own feelings, and it can be any between the version of Dhirendra Brahmachari and the crown ... Usually, experienced yogis get one point closer to the crown, beginners - one point closer to the hairline. This has explanations for safety precautions, and for the work of the vessels of the brain, and the state of muscles, and even energy. Only experienced yogis develop the sensitivity necessary to determine the desired point on their own, and at first they will have to trust a specialist. They should put you on your head and check the correctness of the execution! Otherwise, you can hurt yourself.

But there are also a number of sure signs that indicate a runtime error:

• The eyes turn red (checked in the mirror). Incorrect positioning of the head, or "overexposure", or an abrupt exit from the posture - these are all mistakes;
• Dizziness, nausea, ringing in the ears after coming out of the pose (and often the exit was just too quick!) - either the posture is not good for your health, or it was not held that way, or overexposed, or a sharp wrong exit;
• Painful sensations"At the level of physics" - the back, neck, muscles around the spine hurt - were not optimal.

Golden Rule: after a headstand, you need to lie down in Shavasana (either in Advasan or in Balasan - in general, without raising your head) 50% of the time you hold the posture after leaving it.

Viparita-Karani asana

Another inverted pose, in which the neck is practically not bent, which gives a powerful blood flow (in Sarvangasana - "birch" - the chin is pressed, and this is the main, very important difference from Viparita-karani!).

A couple of additional words about specifics. This pose requires, like Sirshasana, prepared strong hands... Otherwise, holding it can be traumatic. But even if you have strong arms, it is important not to hold the pose "all the way", because at the end of this approach, the hold is no longer so stable and you can easily roll to the side. Potentially traumatic and harmful is the fall from both poses (Sirshasana, Viparita-Karani-asana) sideways or with twisting, and not backward or forward.

Second - Viparita-Karani CAN and should be kept much longer than Sirshasana. Moreover, there are no disturbing moments in it associated with the bones of the skull and the formation of growths on it. Some yogis, including women, hold the "inverted pose" for up to 3 hours (!) - although this cannot be recommended to everyone.

Secrets of stability in this pose (the same for Sirshasana):

1. Find correct position body, in which muscle work is minimal or even almost absent. The beneficial effect of the pose also begins somewhere from the second minute, but usually it is not difficult to keep the pose for 5-10 minutes. If you have taken a posture and it is uncomfortable to stand, go out and re-enter. Until you get the desired form of the asana. If you have taken a pose unsuccessfully, no amount of willpower and self-hypnosis will achieve comfort and peace! Learn to easily, smoothly, safely enter and exit the Viparita Karani and headstand.
2. Find a comfortable position for your elbows, fingers. The neck should not be under pressure or tension. If this happens, put a rug, a blanket under your shoulders - so that your neck hangs slightly, stretches. Listen to your body; pain cannot be tolerated in any yoga pose.
3. Breathe evenly, deeply (and not strained, naturally). At first, breathing can speed up (when setting in a pose) - do not interfere, breathing will even out itself in a couple of minutes. Do not insist on full yoga breathing either, it can come naturally; or you will begin to breathe superficially, lightly, like in a dream, but the mind will also have clarity and peace. Thoughts with even breathing will calm down by themselves, you do not need to drive them - the pose "works for you"! In order not to be distracted for a while, it is best to do a pose with a timer or music with a known duration (put your favorite track, for 5-10 minutes, and enjoy!). Or just practice according to the sensations, forgetting about the time, progress in the posture will still be.
4. No need to turn your head in inverted positions to look at the time on your watch or phone or answer the phone: this not only distracts from relaxation, but also unsafe for the cervical vertebrae: no twisting! Naman-pranamasana - "The Pose of the Praying One" - is the simplest and safest, but at the same time effective (almost like Sirshasana) inverted pose, since the neck is also even in it. From the outside, it looks ugly, but this should not confuse you. Study in a place and at a time when you will not be disturbed or confused by strangers. The benefits of retention, again, increase markedly after the 2nd minute! In terms of complexity - although the pose has some limitations (as for Sirshasana, but softer - high blood pressure, eye diseases, ear-nose-throat diseases, vascular diseases) - this is an inverted pose for everyone, zero difficulty!

Many who do inverted poses every day, for at least 10-15 minutes, note a surge of strength, vigor, retreat of vascular diseases (such as, for example, varicose veins), improvement of the genitourinary system, mental clarity and other effects. Whether to call it a loud word "rejuvenation" or simply approaching one's healthy norm (for one's real age), everyone decides for himself. But, as it is easy to be convinced, looking at some elderly, but "not old soul" yogis and yoginis well over 80 years old, youth is a state of mind.

The medieval text "Hatha Yoga Pradipika" calls the inverted postures of the viparita-karani category (translated from Sanskrit "reverse process") "conquering old age and death." Other ancient texts claim that when inversions are performed, the "nectar of immortality" is replenished, and rejuvenating processes are triggered in the body.

Much later, modern scholars have found a clear scientific explanation for these esoteric formulations and substantiated the positive effects of inverted yoga asanas on health.

The main mechanism of the inverted poses is to change the direction of gravity. Our body constantly struggles with the action of gravity: we walk, sit and stand in spite of this force, bodily fluids flow upward, overcoming it, the muscles do not allow tissues to sag, but over the years we still feel its destructive effect (osteochondrosis, varicose veins, etc. etc.). When we stand upside down, we deceive the force of gravity for at least a couple of minutes, but even this is enough to get colossal benefits.

The benefits of inverted yoga asanas

The practice of inversions is beneficial for the whole organism. Let's consider this at the level of its individual systems.

Lymphatic and circulatory systems

In inverted positions, we get a drainage effect: staying in such positions for only 3-5 minutes simplifies the flow of bodily fluids through the venous and lymphatic channels of the lower extremities, abdominal and pelvic organs. This improves metabolic processes between cells and capillaries.

The lymphatic system removes toxins from the body and is responsible for fluid balance and immune response. Inverted postures stimulate the system and accelerate lymph flow, so all inversions improve body cleansing.

For a drainage effect, it is good to combine inverted asanas (, salamba-sarvangasana - "Birch", lying on the back with raised legs) with dynamic movements of the feet (rotation, flexion-extension in ankle) and The venous system of the small pelvis is beneficially influenced by twisting variations of inverted asanas, such as parsva-sarvangasana.

Inversions stimulate venous return to the heart much more efficiently and safer than intense aerobics and jogging, where we rely on a muscle pump. This effect allows the use of inverted postures in therapy. varicose veins , hemorrhoids, stagnant fluids and other diseases of the circulatory and lymphatic systems.

The cardiovascular system

Although in inversion positions the arterial and ocular pressure initially slightly increases, when they are held for a long time, a parasympathetic "brake" is triggered: the frequency and strength of heart contractions, the tone of the arteries and blood pressure... Due to this, inverted asanas have a powerful calming effect and can be used in prevention hypertension, stroke, heart attack and some kidney diseases. However, if you have a serious medical condition (high blood pressure, heart disease or glaucoma), you should consult a doctor before performing these asanas.

The mechanism of action on the nervous system described above explains why inverted asanas slow down the metabolism. But this does not mean that the "Birch" or headstand will lead to weight gain. A well-balanced yoga practice includes postures that have both inhibitory and activating effects on the autonomic nervous system, compensating for each other.

Respiratory system

Inverted postures improve gas exchange in the lungs. With shallow breathing, this exchange is difficult, since the lower parts of the lungs are compressed under the influence of the same gravity. The practice of inversions makes gas exchange in the lower lungs more efficient, which helps with congestive pulmonary phenomena and diseases of the respiratory tract . From this point of view, it will be especially useful to perform inverted asanas if you practice in the fresh air, which should be taken into account in this case, I told

Brain work

Performing inversions improves blood flow to the cerebral arteries and improves concentration, memory and performance. Therefore, inverted yoga asanas can be used in the middle of the day or any time you feel overwork, lethargy and absent-mindedness, instead of another cup of coffee or energy drinks.

Endocrine system

Inverted asanas improve endocrine regulation - they normalize biochemical and hormonal cycles, the interaction of the body's functional systems. Strengthening cerebral circulation, they increase the intracellular metabolism of neurons, enhance the sensitivity of receptors to hormonal influences.

In yoga therapy, inversions are effectively used for prevention diseases of the reproductive organs and genitourinary system ( e.g. congestive vascular disease) , and are also recommended during menopause , since they significantly stimulate the work of the thyroid and parathyroid glands (an accumulation of rounded bodies located on the back wall of the "thyroid gland").

Inverted Yoga Asana Practice

Remember, you can lose all of these positive effects if you ignore the rules of inversion practice.

1. Do not forget about contraindications .

Refrain from doing inverted postures for headaches, high or low blood pressure, menstruation, head, neck, back injuries, heart disease, pregnancy. Large body mass and weak muscles necks, of course, are not a direct prohibition on head and shoulder stands, but they increase the risk of injury.

2. Check with your doctor and an experienced yoga therapist if inversion therapy is right for you.

As a rule, the joint work of both specialists is necessary: ​​a yoga therapist will not be able to draw up a correct treatment plan without an accurate diagnosis. And then inverted asanas can be dangerous to health.

3. Don't ignore safety precautions.

It is necessary to be clear about the risks associated with performing inverted asanas. Lying on your back with raised legs and viparita karani are safe. You can safely perform them in the absence of contraindications. The rest - "Birch", headstands and handstands are quite risky. It is better to master them under the guidance of an instructor. Moreover, in individual lessons.

V last years many yoga schools and refuse inverted asanas during classes, calling them too dangerous for general classes.

And for good reason: performing a headstand often leads to compression syndrome of the upper aperture chest... Nerves of the shoulders and upper limbs squeezed and unpleasant sensations appear in right hand: tingling sensation, intermittent numbness. Other problems include retinal tears, arthritis of the joints of the cervical spine, and deterioration of the cervical vertebrae.

Performing a shoulderstand can cause muscle strain, overstretching of ligaments, and damage to discs in the cervical spine. A seemingly safe posture is dangerous by the occurrence of basilar artery syndrome (serious damage to the vertebral arteries when performing neck movements that exceed physiological limits).

Therefore, even experienced practitioners are advised to unload the neck by transferring the weight of the body to the hands in a headstand. And in "Birch" - to reduce the angle of flexion of the neck, placing a stack of folded blankets under the shoulders and allowing the head to drop below shoulder level.

As a rule, unpleasant consequences can be avoided by mastering inverted asanas gradually, at the level of your abilities, and with an experienced teacher.

Inverted asanas

For this group of asanas it is extremely important condition is their correct execution... Otherwise, they will either have no effect on the practitioner's body at all, or harm him.

Inverted asanas provide powerful blood flow to the brain. This blood feeds millions of neurons and removes toxins - waste products from the brain. Thus, more effective work the control center of the body, as a result of which all organs, muscles, nerves, etc. function in an optimal mode. The acuity of thinking, concentration and efficiency increase. The practice of inverted asanas significantly reduces anxiety, stress and neuroses. Also enriched with oxygen and nutrients blood flow ensures optimal functioning of the pituitary gland, the most important gland endocrine system, which has a positive effect on the human body as a whole.

Blood that tends to accumulate in lower limbs and the abdominal region, is directed towards the heart. Then it enters the lungs, is cleansed and again rushes to all parts of the body, providing nutrition to the cells - the building blocks of the entire human body.

During the practice of inverted postures, breathing becomes slow and deep. This significantly intensifies the removal of carbon dioxide and the flow of oxygen. Most people unknowingly expose themselves to oxygen starvation due to not correct breathing: they take short, shallow breaths that cannot supply enough lungs fresh air, and they do not have time to remove the exhaust air completely. Inverted asanas help to restore correct breathing and thus optimize lung function, bringing undoubted benefits to the entire body.

Rules for performing inverted asanas

1. Do not practice inverted asanas for at least three hours after eating.

2. Do not practice inverted asanas immediately after vigorous exercise. Wait about half an hour until the body removes the products of muscle metabolism from the blood.

3. People with unclean (due to diseases) blood are not recommended to perform inverted asanas until their blood is sufficiently purified. Those who are unsure of the purity of their blood should consult a yoga instructor or doctor.

4. Do not practice inverted asanas next to furniture or any object that might interfere with the free fall of the body to the floor. For any fall (forward, backward, or sideways), the practitioner should try to land on his feet. During the fall, the body should be completely relaxed, tension is unacceptable.

5. Beginners should hold the final position of the asana for only a few seconds. When they can be in this position without experiencing any difficulty, the time can be gradually increased (by several seconds daily) until the time of stay in the final position recommended for this asana is reached.

6. If during the practice you experience any discomfort, stop immediately. If this happens regularly, do not practice at this time of the day.

7. Always practice inverted asanas on a blanket folded in several layers, thick enough to protect the head or neck from injury. Never practice on a mattress, box-spring bed, or air pillow.

8. Practice inverted asanas slowly and carefully.

9. After inverted asanas always do savasana; rest in it until breathing and pulse return to normal.

Bhumipada-mastakasana (half-stand on the head)

Take the position of marjariasana (cat pose). Place the top of your head on the floor between your hands. Lift your buttocks and straighten your knees; close your hands behind your back, grasping the wrist with one hand with the other. Balance on your head and legs. Hold this position until you feel a little tired. After that, lower your arms and, bending your knees, return to the starting position (marjariasana). Do the same thing one more time.

Note: When performing the asana, a soft pad must be placed under the head.

Breath: Perform the exercise with normal breathing, without delay. Concentration: For spiritual development - on the Sahasrara Chakra. For physical development- on breathing, head or maintaining balance.

Subsequence: This asana should be followed by tadasana, which is its counter-pose.

Restrictions: The asana in question is not recommended for people suffering from hypertension or dizziness.

The benefits of practice: This asana helps with low blood pressure. It soothes the nervous system, strengthens the neck muscles and increases the blood supply to the brain. The pose is preparatory for sirsasana.

Murdhasana (Crown Pose)

Stand straight with your feet 3-4 feet apart. Lean your body forward and place your palms on the floor directly in front of your feet.

Press the top of your head against the floor between your hands. Raise your hands and fold them on the lower back, placing your palms on top of each other; lift your heels and balance on your head and toes.

Hold this position. Then lower your arms, raise your head and return to the starting position. After a short rest, repeat the exercise two or three more times.

Breath: Hold your breath while inhaling when you take the final position, as well as when you return to the starting position. Upon reaching stable position, breathe normally.

Concentration: For spiritual development - on the sahasrara chakra. For physical development - on breathing and maintaining balance.

The benefits of practice: This asana promotes increased blood supply to the brain. It is a preparatory posture for the practice of shirshasana, as it allows the brain to adapt to the increased blood flow and the crown of the head becomes accustomed to the pressure caused by maintaining body weight.

Shirshasana (headstand)

Sit in vajrasana. Lean forward and place your forearms on the floor in front of your knees. Interlace your fingers (little fingers touching the floor). Tilt your head down and rest the top of your head on the floor so that your palms are on the back of your head.

Make sure that the head is held firmly in your hands and that it does not move backward when pressure is applied. Lift your buttocks up and straighten your knees so that your legs are fully extended.

Next, gently, in small steps, bring your feet closer to your head, tilt your torso slightly back so that your back is in an upright position, and your hips are pressed against your stomach and lower chest. Slowly shift your weight from your toes to your head and arms; lift one leg a few centimeters above the floor, then lift the other leg and balance on your head and arms.

While balancing, raise your hips so that they are higher than the body; let the legs remain bent at the knees for now.

Straighten your legs. In the final position, the body should be perfectly straight. It is advisable for someone to check the correctness of the final position and, if necessary, correct the practitioner. Hold in the final position for a while, and then slowly bend your legs and return to the starting position.

Breath: Raising your body and lowering yourself to the floor, hold your breath while inhaling. Breathe normally in the final position. When the practitioner has fully mastered the asana, his breathing in the final position should become barely perceptible.

Exposure duration: Trained people can hold shirshasana for up to 50 minutes. Beginners should start with 30 seconds and add one minute per week. To maintain good health, it is enough to hold the final position of the asana for 3 to 5 minutes.

Concentration: For spiritual development - on the Sahasrara Chakra, for physical development - on the brain, breathing or maintaining balance.

Subsequence: Beginners should practice shirshasana at the end of the asana program, after its counter-pose - tadasana, and immediately after shirshasana perform shavasana. Experienced practitioners can do shirshasana both at the beginning and at the end of the program. Be sure to follow the directions given in the introduction to inverted asanas.

Restrictions: Shirshasana should not be practiced by people suffering from high blood pressure, dizziness, heart palpitations, thrombosis, chronic catarrh and constipation, or if there is any hint of unclean blood or severe myopia. This asana should not be attempted until the lighter inverted asanas have been fully mastered.

The benefits of practice: Shirshasana increases blood flow to the brain and pituitary gland (the most important endocrine gland), which helps in the treatment of many nervous and endocrine disorders, especially those related to the reproductive system.

Asana enhances the return flow of blood from the legs and internal organs, which helps tissue repair. It helps with mental disorders, headaches, asthma, hay fever, loss of energy, etc. This is the best inverted posture, it completely revitalizes both the mind and the body.

Salamba-sirsasana (headstand with support)

Take the position of marjariasana (cat pose), rest the top of your head on the floor between your hands. Move your hands towards your knees (palms on the floor), straighten your legs and step forward in small steps so that your hips are at your chest. Place your weight on your head and arms. Slowly lift one leg, then the other. Straighten your knees so that your whole body is straight. Stay in this position for a period of time convenient for you, and then slowly drop down on the floor.

Breath: Taking the final position and going down, hold your breath while inhaling. Breathe normally in the final position.

Niralamba-sirsasana (headstand without support)

This pose is almost identical to salamba-sirsasana, except that the arms are extended in the final position and rest their palms on the floor.

Padma-niralamba-shirsasana (unsupported headstand with legs in the lotus position)

Sit in padmasana, place your hands in front of you and rise to your knees. Rest your head on the floor between your hands, and then slide your hands between your legs until they are fully extended (palms down). After that, pull your legs up to your chest, using your arms as guide rails. Leaning on your hands and head, lift your legs up. All other details are exactly the same as in the case of sirsasana.

Urdhva-padmasana (headstand with legs in the lotus position)

Take the position of sirsasana. While in this position, slowly fold your legs into padmasana. Hold this position for a while, then straighten your legs and return to the starting position (shirshasana). Get down on the floor as described in the description of sirsasana.

Note: Do not try to perform this asana until you have perfectly mastered sirsasana and padmasana, because the result of falling to the floor from this position can be quite serious injuries.

All other details are exactly the same as in the case of sirsasana.

Kapaliasana (headstand with support on the forehead)

Take the position of sirsasana. Tilt your head back so that it touches the floor top forehead. Hold this position for a while, and before lowering to the floor, return to the shirshasana position.

Capaliasana options

1. In the kapaliasana position, bend right leg at the knee and place her foot on the left thigh at the knee. The right knee is pointing forward.

2. In the kapaliasana position, bend your left leg at the knee and bring its heel to the left buttock, while lowering the left hip down to an almost horizontal position. Then bend your right leg and bring your knee closer to your chest. Place your right foot on your left thigh at the knee.

All other details are exactly the same as in the case of sirsasana.

Sarvangasana (shoulder stand)

Lie on your back with your feet together, with your hands on the sides of your body, palms facing the floor. Using your hands, lift your torso and legs to an upright position. Bend your elbows and support your back, supporting your body with your palms in a stable upright position. The torso and legs should be extended upward and form a right angle with the neck. The chin rests on the chest.

Sarvangasana options

1. While in sarvangasana, bend your right knee and place your right foot on your left thigh at the knee. Without changing the position of your legs relative to each other, tilt them forward so that your right knee touches your forehead, and left leg turned out to be elongated horizontally. Hold this pose for a while, then straighten your right leg and change the position of your legs (now touching your forehead with your left knee). Hold this pose for a while and return to the starting position (sarvangasana).

2. In the sarvangasana position, bend your legs forward, extending them horizontally above your head.

Breath: As you raise your body and return to the starting position, hold your breath while inhaling. Breathe normally in the final position.

Duration of practice: Trained people can hold the final position of each of the sarvangasana variants for up to 15 minutes. Beginners should be in the final position of the asana for a very short period of time, adding a few seconds each day. To maintain good health, it is enough to hold the final position of the asana for 3-5 minutes.

Concentration: For spiritual development - on the visuddha chakra. For physical training- on the thyroid gland or respiration.

Subsequence: Sarvangasana is best done just before halasana. The counterpose of sarvangasana can be matsyasana, ushtrasana or supta-vajrasana, in which you need to be half of the total retention time of sarvangasana and halasana.

Restrictions: Sarvangasana and all its variants are not recommended for people suffering from diseases of the thyroid gland (goiter), liver, spleen, as well as from high blood pressure or heart disease.

The benefits of practice: Sarvangasana stimulates the thyroid gland, thereby harmonizing the interaction of the cardiovascular, digestive, reproductive, endocrine and nervous systems. Due to the increased nutrition of the brain with blood, the asana corrects deviations in the development of the body and heals mental disorders... The practice of sarvangasana cures asthma, bronchitis and a disease, normalizes the blood pressure in the anal muscles, thereby relieving the pain of hemorrhoids.

The asana tones the muscles of the legs, abdomen, as well as the female reproductive system, spine and neck; prevents dropsy of the testicles and eliminates fat deposits in the waist area. With the regular practice of sarvangasana, leucorrhoea and diabetes can be cured.

Mastery of sarvangasana provides conscious control of body temperature.

Viparita-karani-mudra

Basically, viparita-karani-mudra coincides with sarvangasana, except that in the final position the chin does not rest against the chest, and the body is supported at an angle of 45 to the floor, and not at a right angle, as in sarvangasana.

Padma-sarvangasana (shoulderstand with lotus feet)

Take the position of sarvangasana. In the final position, fold your legs into padmasana.

Padma-sarvangasana variant

Sit in padmasana, lean back and lie on your back. Lift your torso and legs up as in sarvangasana. Hold in the end position for a while, then return to the starting position by doing reverse order described above.

Purva Halasana (preliminary plow pose)

Lie on your back with your fists under your buttocks. Stretch your legs so that the weight of your buttocks is on your fists. This is the starting position. Raise your legs to an upright position, and then tilt them towards your head so that they form a 45 ° angle with the floor.

Spread your legs as wide as possible to the sides. Hold this position for some time, then bring your legs together and slowly return to the starting position. Do the exercise 10 times.

Breath: Lying on your back, inhale. As you raise, extend and lower your legs, hold your breath while inhaling. Returning to the starting position, exhale.

Concentration: For spiritual development - on the visuddha chakra. For physical development - on the thyroid gland, abdominal region or breathing. Sequence: After this asana, perform a counter-pose with a back bend.

The benefits of practice: This asana strengthens the pelvis, regulates kidney function, activates the intestines and removes fat deposits from the abdomen. Purva Halasana should be performed before Halasana.

Halasana (rogue pose)

Lie on your back, arms stretch along the body, palms turn to the floor. Slowly raise your straight legs to an upright position using only your abdominal muscles (without using your arms). Lift your lower torso up. Move your legs further over your head, slowly lower them down and touch the floor with your toes; keep your legs straight. Bend your arms and support your back with your palms, as in sarvangasana. Relax. Stay in the end position for a time that suits you. Then either return to the starting position or do the following additions to the main shape:

2. Bring your knees to your head so that your back is tense as much as possible. Keep your legs straight. Grasp your toes with your hands.

Stay in these positions for a time convenient for you (without inconvenience and overwork), and then return to the final position of the main form of halasana.

Breath: While taking additional positions or returning from them to the basic form, hold your breath while inhaling. In the final position of each supplement, breathe slowly and deeply.

Duration of practice: Trained people can hold the final position of the halasana and its two complements for more than 10 minutes. Beginners are advised to hold each pose for 15 seconds during the first week, performing them in turn 4 times, and add 15 seconds weekly until each pose is held for one minute.

Concentration: For spiritual development - on vishuddha - or manipura chakra. With physical and mental training - on the abdomen, relaxing the back muscles, breathing or on the thyroid gland.

Subsequence: Halasana should be performed immediately after sar-vangasana. After halasana, one should perform either matsyasana, or ushtra-san, or supta-vajrasana, the retention time of which should be equal to half the total retention time of sarvangasana and halasana.

Warning: Beginners should practice Purva Halasana until the back muscles are elastic enough to practice the basic form of Halasana.

Restrictions: Asana and its variants (additions) are not recommended for untrained and elderly people, as well as those suffering from high blood pressure, lumbar sciatica or other back diseases.

The benefits of practice: Halasana normalizes the functioning of the abdominal organs, especially the kidneys, liver and pancreas; stimulates digestion, relieves constipation and reduces body fat in the waist area. Asana normalizes the activity of the thyroid gland, thus harmonizing all metabolic processes of the body. The practice of chalasana helps heal diabetes, eliminates hemorrhoids, strengthens the vertebrae and tones the spinal nerves, thereby improving overall health.

Druta-khalasana (dynamic rogue pose)

Lie on your back with your feet together, place your hands along your body, palms down. In a quick motion, lift your legs up and touch your toes to the floor behind your head. Keep your legs straight. Then quickly return to the starting position and sit down. After that, bend your torso forward and assume the paschimottanasana position. Keep your legs straight, try to touch the stake with your forehead. Return to a sitting position. This is one cycle. Do up to 10 cycles in one session.

This asana should be performed as one smooth, flowing movement.

Breath: Take a deep breath and exhale completely before starting the exercise. As you roll, hold your breath as you exhale. In a sitting position, inhale.

Subsequence: Perform this asana after the back bend asana.

Precautionary measures: Be careful not to overload your muscles and lungs.

Restrictions: This asana should not be done by the elderly or untrained people, as well as those who suffer from sciatica, and beginners.

The benefits of practice: The practice of this asana tones the kidneys and adrenal glands, activates intestinal peristalsis, reduces body fat in the waist area, stimulates the liver and gall bladder, strengthens the organs and muscles of the pelvic region. Asana improves digestion and relieves constipation.

Ardha-padma-halasana (half-lotus rogue pose)

Sit on the floor. Extend one leg forward and place the other on her thigh. Place your palms on the floor on either side of your thighs. Put your hands on the floor and roll back. The extended leg will pass over the head and touch the floor with the toes. Then roll back to a sitting position. Without interrupting the continuity of the movement, bend forward and touch the knee of the outstretched leg with your nose, clasping her fingers with both hands. Raise your torso and take a starting position. The asana should be performed as one continuous movement. Change your legs and repeat the exercise, this will complete one cycle. In one lesson, do no more than 5 cycles.

Breath: Before rolling, inhale deeply and exhale fully. Hold your breath while rolling. In a sitting position, inhale.

Subsequence: After this asana, perform its counter-pose - an asana with a backward bend.

Precautionary measures: Be careful not to overextend your back and leg muscles. Try not to hit your head on the floor so as not to injure the occipital region.

The benefits of practice: Asana practice strengthens the pelvis, regulates kidney function, activates the intestines and removes excess fat in the waist area.

Stambhan Asana

To perform this asana, the participation of two people of approximately the same height and the same build is required. Both practitioners should lie on their backs along the same line (the tops of their heads touching). Then they take each other's hands, spreading them apart, at shoulder level. Hands are tense, heads rest against each other. One of the practitioners raises their legs vertically upward and after a few seconds lowers them. Then he raises again, pushing them behind his head and the partner's head until his legs take a horizontal position above both heads. Having lingered in this position for a while, he lowers his legs and relaxes.

Then the second partner repeats the same, completing one cycle. Do no more than five cycles in one session.

Breath: Lying on your back, inhale. As you raise, hold and lower your legs, hold your breath. Returning to the supine position, exhale. Breathing is identical for both partners.

Note: The first stage, when the legs rise vertically and then lower, can be performed by both partners at the same time.

Restrictions: This exercise should not be performed by untrained people.

The benefits of practice: This exercise strengthens the muscles in the arms and back, stimulates the abdominal organs and activates peristalsis.

Dvi-pada-kandharasana (posture for legs and shoulders)

Lie on your back. Stretch your legs, put your hands on the sides of the body. Place one leg behind your back so that its foot is behind your head, and the leg itself is at hand. Do the same with the other leg. Don't overdo it. With your hands, gently pressing on your legs, achieve a comfortable position of your feet behind your head (try to cross them). In the final position, extend your arms forward and fold your palms together. Relax your whole body and close your eyes. Breathe slowly. Stay in this position for a period of time convenient for you.

Concentration: At the svadhishthana chakra.

Subsequence: After this asana, do any asana with a back bend.

Precautionary measures: In the final position, do not overextend your body.

Restrictions: This asana should not be performed by people with shifted intervertebral discs, as well as suffering from sciatica or any other serious back ailments.

The benefits of practice: Asana normalizes work nervous system... Tones up the pelvic and abdominal organs: kidneys, spleen, liver, intestines and pancreas. Stimulates the reproductive and excretory systems. Asana practice increases the overall tone of the body, eliminates laziness and apathy. Satyananda Saraswati

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