Inverted Poses, Twists and Relaxation Poses

The Purpose of Inverted Poses

Inversions complete the work that has gone before in the other asanas, in that they:

• Calm and internalize the life-force and the mind.

• Draw life-force up the spine toward the brain.

The inverted poses efficacy in helping us draw energy to the brain is due to the influence of "subtle gravity." This is an external force that normally draws our consciousness down toward a materialistic consciousness by drawing our energy down the spine when we are upright. (In the same way, subtle gravity's physical counterpart draws blood down into the lower body.) When we are inverted, however, some or all of the spine is upside down, so subtle gravity work  for us rather than against us, drawing our inner energies toward the spiritual eye.

Alignment and Technique

• Sarvangasana or viparita karani: don't let the body collapse down onto your foundation. Rather, press down actively through the backs of the arms and shoulders, and lengthen up through the legs. This keeps the spine open and the entire body actively involved in the pose. Press into the floor with the back of your head to help keep the neck open (and happier!). And use blankets to protect your cervical spine.

• Adho mukha shvanasana: don't dump your body weight onto your hands and arms. Rather, use your arm and shoulder strength to lengthen from the floor back and up through the spine and through the sitbones.

• Sasamgasana: keep the spine open by placing very little weight on the crown of your head, and by keep the legs very active so your spine will be stretched.

• Balasana: here, effort of any kind is inappropriate . Maintain openness in the spine by lengthening the spine as you enter the pose. Then physical gravity will keep your spine open as you relax in the pose. 

Another guideline that particularly applies to some inversions (e.g., sarvangasana, halasana, viparita karani) is to move into and out of the poses very slowly and under control.

Cautions for Inverted Poses

• Contraindications: cardiovascular disease (heart problems, high blood pressure, history of stroke or heart attack, etc.), menstruation, pregnancy beyond first trimester, recent spinal injury, or any inflammation or disease of eyes, ears, or sinuses. Diabetes usually contraindicates inversions, but some diabetics are free of the complications that would contraindicate inversions; when in doubt, consult a physician.

• Most injuries from inverted poses occur while moving into or out of the poses. If you don't have the strength to move into and out of the poses slowly, with control, and without putting undue stress, weight on the neck, don't attempt inversions until you have that strength.

• Use 1-2 (or even more) blankets under the shoulders in poses that could stress the neck (e.g., sarvangasana, halasana).

• Never turn your head while your neck is under stress (e.g., sarvangasana, halasana, setu bandhasana, sasamgasana, etc.).

• The body needs time to recover (e.g., redistribute the blood) from inverted poses, so give yourself adequate rest after an inversion. This is especially true for those with low blood pressure.

The Purpose of Spinal Twists Of the many benefits of spinal twists, the most important in Ananda Yoga are that they: • Open the breathing. • Release tensions surrounding the spine. • Help draw energy up the spine. Alignment and Technique In spinal twists, twist evenly throughout the spine and maintain the spine's natural curves as much as possible. This cannot be done perfectly, the structure of the facet joints adds to a twist a slight sideways bend, and vice versa, but nevertheless it should be a direction of one's practice. Keeping the entire spine (including the neck) long throughout the twist will help this happen.  Practice Tips for Spinal Twists • Thoroughly warm up the hips, pelvis/ spine, neck, and shoulders. • Begin twists low in the spine and gradually move the twist upward to the neck. • Move slowly into the twist in stages, keeping the spine (including the neck) long and expanding into the pose, not pushing or pulling yourself into it. • Use the breath in the same way on both the entry and the exit: inhale and lengthen, exhale and gently rotate. Keep the breath slow, even, and deep. • Concentrate on the spine as you twist, especially on the tighter areas. Cautions for Spinal Twists • Never force a twist by applying excess leverage. • Contraindications: spinal injuries (herniated discs, pinched nerves, etc.), rib injuries. • Most twists are contraindicated by hip replacements or easily dislocated hips.   Savasana   Corpse Pose "Bones, muscles, movement I surrender now; anxiety, elation and depression, churning thoughts all these I give into the hands of peace." Sa-vaa-sa-na Sava = corpse, dead body Instructions Lie on your back and stretch your legs away from your head to lengthen your spine. Rest your feet slightly wider than hip-width apart, letting them roll out to the sides. Stretch your shoulders down away from your ears. Move your shoulder blades down your back,  keeping them wide apart. Open your inner arms toward the ceiling, resting your hands (palms up) far enough away from your body to maintain an open feeling in your armpits. Lengthen through the back of your neck. In this as in all relaxation poses, gaze toward the spiritual eye/ behind closed eyelids. Breathe smoothly and naturally as you remain in this position and affirm mentally, "Bones, muscles, movement I surrender now; anxiety/ elation and depression, churning thoughts, all these I give into the hands of peace." To return to an upright sitting position, bring your knees to your chest and roll over onto your right side. Pause/ then bring yourself upright by pressing into the floor with your left hand and right elbow. Let your head be the last body part to come up.