Fitness
Flip your flow onto its head.
Brian Gans, M.D., a double board-certified physician and yoga teacher.
Whichever move you choose, trust that its beneficial to be upside down.
This boosted circulation nourishes cells and may helpdrainage in the lymphatic system, she tells Bustle.
Plus, if nothing else, it feelsgood after travelingor sitting for long periods of time.
According to Schweitzer, inverted yoga poses aregreat for mental clarity, too.
By reversing the body’s orientation, we also shift perspective, she says.
A new vantage point creates mental openness and may provide anenergizing mood boost.
Physically, an upside-down yoga pose can help realign anddecompress your spine.
Gravity compresses the spine all day long when upright, Schweitzer says.
Inversions gently lengthen and realign the vertebrae, relieving pressure on the discs and nerves.
If youre down to give some a try, here are some yoga inversions that trainers recommend.
Start on all fours.
Place your hands under your shoulders and your knees under your hips.
Curl your toes under so the balls of your feet are touching the ground.
Straighten your knees by pushing your heels to the floor.
Keep your arms straight.
Hold for five to 10 breaths.
Its also super relaxing and helps improve circulation, says Gans.
- Place a yoga mat next to a wall.
(it’s possible for you to also do this in bed.)
Sit on the mat with one hip touching the wall and your legs extended.
Keep your back flat on your mat.
Scoot your hips closer and rest your legs against the wall.
Keep your legs straight and your arms relaxed by your sides.
Hold the pose for five to 10 minutes, focusing on deep, even breathing.
Supported Bridge Pose
According to Schweitzer, this gentle inversion will help decompress your spine.
Grab a yoga block.
Lie on your back with your knees bent and feet hip-distance apart on the floor.
Inhale and lift your hips up.
Slide the yoga block under your sacrum at the lowest part of your back.
Rest your arms alongside your body with palms facing up.
Hold this inversion for five to 10 breaths.
Begin on your back with your feet and arms extended, palms face down.
On an inhale, lift your legs and hips towards the ceiling with your legs straight.
If your feet dont reach the ground, you could support your back with your hands.
Keep your legs as straight as possible as you align your hips over your shoulders.
This move strengthens your core and shoulder muscles, increases blood flow, and enhancesbalance and focus.
Start in a kneeling position.
Interlock your fingers and place the crown of your head on the ground.
Straighten your legs and lift your hips until your body is in a straight line.
Engage your core.
To modify, use a wall for support your keep your knees bent.
Hold for 30 seconds to one minute.
(1985).Vagotonic effect of inversion therapy upon resting neuromuscular tension.
Am J Phys Med.
1985 Jun;64(3):119-29.
2019 Sep 15;404:150-156. doi: 10.1016/j.jns.2019.07.033.
Epub 2019 Jul 31.
