Sometimes Going Upside Down Can Make You Feel Right Side Up

Energize & Stabilize with Arm Balances & Inversions

Dec 19, 2024

The holiday season is an optimal time of year to shift our physical and mental perspective when we’re feeling overwhelmed, to practice finding comfort in uncomfortable moments, to play within a sense of structure and stability, and to cultivate a sense of balance before we enter a new year.

Yoga asana arm balances and inversions can help us do all of those things and more. I know these poses aren’t everyone’s cup of tea, but whether you’re a longtime practitioner or beginner, there are many modifications to suit your needs that can still deliver many physiological benefits.

For example:

Digestion off after holiday eats? Invert and let gravity refresh your organs.
Need a physical and emotional boost? Hold a plank pose to ignite your core and revitalize your body and mind.
Want to get out of your head? Balance on it, turn it upside down, or even just rest the forehead on something - like adho mukha virasana / child’s pose.
Feeling sluggish? Do a downdog, kick up into a handstand, or stick a few side planks.
Tired, anxious, or jet lagged (or everything)? Lay on your back and swing your legs up the wall to calm your nervous system.

P.S. You don’t have to be an advanced yogi to do any of this, but if you think you will never be able nor want to go upside down, remember that there are a variety of ways to practice these poses that are much closer to the ground - whether it’s an injury, fear, or general uncertainty that’s making you hesitate.

Take a look at the perks below as a potential form of encouragement.

It takes personal experience to understand and embody all of this for yourself - so read more, move and practice, reach out if you need support, and see how it feels to stand on the arms vs the legs; to look at the world from inverted eyeballs.

Arm Balancing & Inversion Benefits

Improves circulation. Inverted arm balances like handstand can positively impact concentration, sleep, and digestion. Because of the direction of the lymphatic system - how toxins are flushed out - inverting may even help with immunity.
Enhances balance. When we’re able to balance on our hands and arms, especially while upside down, the body will have a greater understanding of the midline and equilibrium when right side up - and vice versa.
Strengthens the shoulders and legs. Steady shoulder blades and legs are essential for the stability and mobility of the spine (similar to twists and backbends) whether we’re balancing on our hands, standing on our feet, or inverting.
Tones the abdomen. A stable core keeps us balanced on all sides of the body - front to back, side to side, top to bottom - whether you’re standing or seated, balancing on all fours or on two arms, right side up or upside down.
Energizes and calms the body and mind. Heating arm balances / inversions like plank pose and side plank, adho mukha vrksasana / handstand, and sirsasana / headstand offer a boost. Cooling inversions like viparita karani / legs up the wall, and sarvangasana / shoulder stand can soften excess stress.
Cultivates confidence and physical / mental stability. When we recognize our ability to hold ourselves on our hands or arms, and when we trust ourselves enough to invert, it builds both incredible emotional and muscular strength.
Shifts our perspective. If we want to better understand ourselves and others, it can be invaluable to shift the way we see things - internally and externally.
Brings joy! Balancing on our arms and going upside down is playful and fun - think of how kids enjoy throwing themselves around in different directions and exploring what it’s like to have their head on the floor; to look at life from this unique angle :)

As mentioned - you can still receive the benefits of arm balances and inversions if you are navigating injuries, brand new to yoga, practicing prenatal or postpartum, or are simply seeking more guidance.

Meet with a trusted yoga teacher to explore preparatory poses or modifications.

Tips

Practice arm balances and inversions with attention and curiosity:

Keep the breath as calm as possible. Breathe in and out of the nose to keep the mind calm, even if you feel a little unsteady or uncertain while balancing.
Equalize whatever is pressing into the floor. Stabilize the hands or top of the head. Same goes for the forearms like in a modified plank, or pincha mayurasana / feathered peacock.
Avoid turning your head when it’s in contact with the floor. Keeping the head still will ensure neck safety, and will maintain mental focus. If you need to reorganize yourself or modify, exit the pose with care and situate yourself.
Lengthen and engage the muscles of the legs. This action will lift excess weight out of the hands, wrists, shoulders, and neck, and will also recruit the abdominal muscles to assist.
Have fun! Joy is one of the most important parts of any activity. Don't take yourself too seriously. Falling is part of the process - if you tumble or crumble, then congratulations on being human, and embrace it as a chance to learn.

There are different schools of thought, but headstand can generally be suitable if thoughtfully executed during pregnancy - using a wall and consulting with a trusted teacher could be helpful and supportive.

All inversions are recommended to avoid while on your cycle, along with any pose that highly compresses or contracts the abdominal muscles.

Consult a professional if you have glaucoma, detached retina, disc herniations, or issues with the cervical spine.

Integrate & Practice

Explore a few key pointers in my short inversions introductory clip.

Build strength and awareness with my 23-minute instructional headstand video where we’ll prepare the arms, shoulders, and legs - whether you're balancing at the wall or in the middle of the room.

Arm Balances

I share a few helpful arm balancing pointers in this short clip.

In this 11 minute video, I offer 3 quick and simple poses to prepare the arms and shoulders for arm balances - you can even practice them in your office chair.

When you’re ready to spice things up a bit, try this 33-minute vinyasa practice on arm balances / inversions.

*A variety of ecologically-conscious yoga and mindfulness tools and more can be found in my curated Amazon lists (I receive a small commission).

Enjoy nourishing your body and mind in this way!

Please let me know of any questions or modifications - reach out if you’re seeking more personalized support.

How do you remain balanced from all angles and shift your perspective?

Take good care,