Are you in need of rejuvenation? If you suffer with hormonal imbalances due to peri-menopause or menopause, have a chronic condition such as fibromyalgia, have general fatigue, stress, tiredness from being on your feet all day, or just a need of clearing your mind, yoga inversions can help. Regardless of the style or level of yoga your practice, inversions revitalize and rejuvenate your whole system. Turning your body upside down reverses the effects of gravity and floods your vital organs and brain with nourishment. The pineal and pituitary glands are activated, balancing the hormones. By elevating the legs, circulation, venous return, and lymph drainage are improved, and strain and fatigue are relieved. Inversions also aid in sleep, evoke calm, quiet, and soothe the nerves. For the more experienced yoga student, the Headstand (Shirshasana) is said to be the "king" of yoga poses, and the Shoulderstand (Sarvangasana) the "queen". The Plow (Halasana) is also a wonderful inversion. These poses open up the spine and strengthen and balance the thyroid and parathyroid glands. Inversions also aid in digestion and elimination. Erich Schiffmann says, "Time spent upside down every day is one of the best things you could possibly do for yourself." Suza Francina calls inversions "the elixir of life."

Some inversions can be challenging and are best learned from a qualified teacher. Fortunately, there are inversions that almost anyone can do regardless of ability or energy level. Some of the easiest ones to begin with are Legs-Up-the-Wall Pose (Viparita Karani), Elevated Legs-Up-the-Wall Pose, and Half Shoulderstand.
You can try these on your own:

1. Legs-Up-the-Wall Pose
Sit on the floor beside a wall, with the outside of one hip and shoulder against the wall and your hands on the floor behind you. Lean back, bend the knees toward the chest, and gently swing your legs up the wall. Your back will come to the floor. Scoot your tailbone as close to the wall as you can get it, with the top of the head pointing away from the wall, the spine lengthening along the floor. Relax your head, with a small rolled towel or blanket supporting the curve of your neck if you would like. Extend your arms out to the side with your palms up. To deepen the relaxation of this pose, use an eye pillow. Relax and breathe, remaining in the pose for one to fifteen minutes. With your attention on your breath as it slows, imagine an internal waterfall, as blood and nutrients cascade gently into your vital organs, glands, and brain. If this pose is too difficult, you can lie on the floor and rest your legs on a chair with your knees bent, or rest your legs over a bolster or a large pillow.

2. Elevated Legs-Up-the-Wall Pose
The same as above but with folded blankets placed under your hips. You will need to try various heights of blankets to determine what feels most rejuvenating to you.

3. Half shoulderstand
From Legs-Up-the-Wall Pose, bring your feet down the wall until your shins are parallel to the floor. Then, press your feet into the wall, lifting your hips up. Place your elbows underneath your body and prop your hips onto your hands, supporting your lower back with the palms of your hands. One at a time, release your legs away from the wall, bringing them straight and together, and slightly angled forward from your hips, with your toes above your head. For beginners, stay in this pose for up to twenty seconds. Gradually lengthen the time to one minute.

4. To come out of the pose
Slowly reverse the movements, bringing your back down to the floor, pushing away from any support that you have placed under you. With knees into your chest turn to one side, curl into a fetal position until you are ready to press up, using you hands and arms. This often is a perfect time to move into meditation, with a quiet and clear mind.

Cautions: Do not practice Elevated Legs-Up-the Wall Pose or Half Shoulderstand during menstruation or pregnancy, or if you suffer from glaucoma, detached retinas, or if you have congestion in your ears. Also, if you have blood pressure or heart problems, these poses may not be right for you. However, inversions have been helpful in lowering blood pressure. Check with your doctor, and start with the Legs-Up-the-Wall Pose. If you feel pressure building in your face, then come down.
I hope these postures bring you peace, rejuvenation, and inner joy!

Wanda DeVaughn, LCSW, RYT, director of the Marietta Center for Yoga and Well Being, is a certified yoga therapist, and is a psychotherapist trained in Neuro Emotional Technique. The Marietta Center for Yoga and Well Being offers various styles of yoga, workshops, and massage. Please call 770-424-4488 or visit www.mariettayoga.com.

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