Inversions

GENTLE INVERSION OPTIONS

These examples of  inversions are recommended for people with mild to moderate high blood pressure.  They are much safer than shoulder, hand, or head stands as they don’t put pressure on the blood vessels in the neck and head. You still receive the circulatory and lymphatic benefits of having your lower limbs above your heart.

According to Iyengar yoga, inversions and the “reversing gravity effect” they create can help to give your organs a rest and shift the fluids that have settled in your lower limbs back up through your body, for an overall restorative benefit. During the inversions, fresh lymphatic fluid flows through the body and blood flows back to the heart and brain, improving the function of the immune system and fostering mental clarity. 

Other benefits of gentle inversions include:

·       Release of lactic acid, relieving tired legs or feet;

·       Gently stretching of the back of the legs;

·       Relief of mild backaches.

The most valuable benefit of inversions, however, is that they encourage you to practice quiet awareness of your body, breath, and mind.

As needed, place a folded blanket under your head and neck.  Placing an eye pillow over your eyes will enhance your relaxation.  Breathe … Sense your body … your breath …your mind … aware and at ease.

	“2 B” Inversion (blocks & blankets) Place each foot on a block in the lowest height position. Place 2 folded blankets under your calves.
	“ 3 B” Inversion (blocks, blanket, & bolster) Place each foot on a block in the middle height position. Place a rolled blanket on top of blocks. Place a bolster under your calves.
	“Stonehenge” Place 2 blocks 6 inches apart on mat. Place bolster on top of blocks. Place calves on top of bolster. Optional: folded blankets on top of belly.
	Elevated legs on chair Place folded blanket on chair seat. Place calves on chair seat. Optional:  Place a bolster under hips.
	Elevated feet on a bolster Create an incline using 2 blocks and a bolster. Place your legs on the bolster. Optional:  Place folded blankets under your hips.