Group of postures – Inverted (Viparita Sthiti)

Due to their many traditional and experiential benefits, inverted postures (Viparita Sthiti) hold an important place in the practice of Hatha Yoga.

Benefits of inverted postures

Generally speaking:

1. May provide a sense of revitalisation, presence and greater body awareness.
2. Allow you to explore different relationships between the body, gravity, breathing and balance.
3. Contribute to the progressive development of strength, stability and attention during practice.
4. May provide an experience of concentration and tranquillity. However, these effects should not automatically be attributed to increased blood flow to the brain, nor presented as guaranteed improvements in sleep quality.

You can also explore their effects at a muscular and joint level:

1. May provide a sensation of lightness and relaxation in the legs, depending on the posture, the length of time it is held and the individual characteristics of the practitioner.
2. Contribute to the progressive development of strength and stability in the wrists, elbows and shoulders when practised with appropriate preparation and alignment.
3. Allow you to explore mobility and the relationship between the cervical region, shoulders and torso, without placing excessive strain on the neck.
4. Require the participation of different muscle groups, including the abdominal, back, lower-back and inner-thigh muscles, contributing to the development of strength and stability.

The nature and intensity of these effects depend on the posture being practised, the practitioner’s experience, physical preparation and the way in which the practice is taught. Inverted postures should never be performed through excessive force, pain or sudden movements.

At an organic level, we can observe and explore:

• A change in the body’s relationship with gravity, which may create different sensations in the legs, pelvic area and torso.
• An experience of changing body orientation, breathing and attention. In the Hatha Yoga tradition, certain inverted postures are associated with different energetic and mental effects. However, these traditional descriptions should not be confused with clinically established physiological effects on the glands, heart or nervous system.

Now, let’s try to explain, in a simple way and from the perspective of Yoga, the traditional approach to inverted postures:

In the Hatha Yoga tradition, inverted postures are described through concepts related to gravity, the Doshas and the movement of Prana. These concepts belong to the traditional and philosophical framework of Yoga and should not be presented as established physiological explanations according to contemporary medicine.

• From the traditional perspective of Yoga, inverting the body changes its usual relationship with gravity and may be used to support the development of attention and inward awareness.
• Tarpaka Kapha is described in the Ayurvedic tradition as one of the aspects of Kapha associated with the head and the sense organs. This is a traditional interpretation, rather than an anatomical or physiological description validated by contemporary medicine.
• In Sirsasana, the shoulders, arms and torso actively participate in organising and supporting the posture. The distribution of weight should be learnt progressively, avoiding excessive compression of the cervical region.
• In Sarvangasana, the organisation of the shoulders, arms, torso and legs requires careful attention to alignment and the appropriate use of props. The posture should be adapted to each student’s individual characteristics and experience.

In the traditional language of Hatha Yoga and Ayurveda, concepts such as Prana, Udana, Samana Vata, Apana Vata and Vyana Vata are used to describe different energetic functions and movements within the organism. These concepts may be presented within their traditional philosophical context, but they should not be used to make claims about direct and clinically established physiological effects on breathing, the brain, the heart, digestion or the reproductive system.

Practising inverted postures may involve a different experience of breathing, attention, spatial orientation and the distribution of body weight. How each person experiences these aspects is individual and depends on the posture, preparation, duration of practice and the practitioner’s physical condition.

From the traditional perspective, the inversion of the body is also associated with the movement of Prana and with specific energetic concepts in Yoga. These interpretations belong to the traditional system of Hatha Yoga and should be distinguished from physiological explanations based on clinical evidence.

Similarly, references to Sadhaka Pitta, intelligence, perseverance and enthusiasm should be understood within the traditional framework of Ayurveda. They should not be presented as direct and established effects of a particular posture on brain or cardiac function.

Learning the inverted postures

You should be aware that Viparita Sthiti, or inverted postures, involve numerous specific details and adjustments related to the condition, experience, constitution and individual needs of each student. These techniques should be learnt with the guidance of an experienced and competent teacher, who can introduce the postures and adjustments progressively and safely.

Do not attempt these practices on your own, or in the company of someone who does not have the competence and experience to teach you these techniques and the specific adjustments required for your individual needs.

Inverted postures require appropriate preparation, particularly when they involve weight-bearing through the arms, shoulders, head or cervical region. Progression should respect each student’s ability, without forcing range of movement, duration or complexity.

In general, you should learn inverted postures through a sequence that facilitates understanding and progression, beginning with more accessible variations and moving towards more complex ones when you are ready and your teacher considers it appropriate.

Read this article on how to practise inverted postures safely.

Equipment for inverted postures

You should pay attention to the use of specific equipment, such as:

• Blankets – 2 to 4
• Boards
• Belt
• Blocks
• Bolster
• Chair
• And the indispensable sticky mat.

Equipment can be used to adapt inverted postures, create space for the shoulders, facilitate preparation and reduce inappropriate pressure or positioning around the cervical region. The quantity and arrangement of the equipment should be determined according to the posture, the student’s individual characteristics and the teacher’s guidance.

When practising shoulder-standing postures, the use of suitable equipment is not a minor detail: it is part of learning and preparing the technique responsibly.

And now, without joking, you should take care to protect your health. When it comes to your neck and cervical region, there is no room for experimentation, sudden movements or attempting postures for which you are not adequately prepared.

If you experience pain, excessive pressure, tingling, numbness, dizziness or any other discomfort, stop the practice and seek guidance. If you have an injury or medical condition, your practice should be adapted with the support of an appropriate healthcare professional and a qualified teacher.

The practice sequence that we can suggest as an example of progression is the following:

1. Setu Bandha Sarvangasana (with suitable equipment)
2. Viparita Karani (with suitable equipment)
3. Ardha Halasana (with support for the shoulders and knees)
4. Halasana (with suitable equipment)
5. Salamba Sarvangasana

You should learn this sequence with your teacher, who can explain how to perform each posture and which equipment is appropriate for your individual needs.

The sequence above is only an example of a teaching progression. The order, duration, use of equipment and inclusion or exclusion of specific postures should be adapted to each student’s characteristics and experience.

Please note that we have deliberately not included Sirsasana, as its learning process will be discussed in another article to be published shortly.

Contraindications and precautions

Inverted postures are not suitable for everyone in the same way. Their practice should take into account each person’s health, experience, physical preparation and individual limitations.

Before beginning or deepening your practice, inform your teacher about any relevant health condition, injury, surgery, symptom or medication. If you have a medical condition, seek advice from an appropriate healthcare professional to determine whether the practice is suitable and how it may be adapted.

1. If you wear contact lenses, consider removing them when recommended or if you experience discomfort during practice.
2. Practice during menstruation should be adapted to each woman’s individual experience, comfort and needs. It should not be presented as a universal prohibition, nor should the practitioner be expected to practise against her wishes or wellbeing.
3. If you have high blood pressure, heart problems, eye conditions, including retinal problems, or issues affecting your ears or balance, seek medical advice before practising inverted postures.
4. If you have an injury, pain or limitation affecting the cervical region, neck, shoulders or arms, you should not practise inverted postures without appropriate assessment and adaptation.
5. During pregnancy, the practice of inverted postures depends on previous experience, the stage of pregnancy, individual circumstances and guidance from a healthcare professional. They should not be introduced or intensified without appropriate assessment.

The situations mentioned above do not constitute an exhaustive list of precautions. The suitability of a posture should be assessed individually, particularly when a health condition, symptom or uncertainty about safe practice is present.

Final advice

• Develop your determination and persistence, together with sensitivity and awareness, as you approach inverted postures.
• When practising these postures, always follow this principle: think carefully first and act afterwards. Never make movements carelessly, and do not attempt to reach a position through force or haste.
• Learn to recognise the signals from your body and respect the limits of your current experience.
• Seek consistent progression, with the guidance of a teacher and attention to the quality of your practice.

You’ll see that looking at the world upside down can also be great fun!

CPYOGA was founded in 1986 in Lisbon by Professor Carlos Rui and a group of Yoga students and practitioners, with the aim of dignifying, teaching and promoting Yoga as an art and way of life, in both its technical and philosophical dimensions. Book your Trial Class.