- By Milla Ezman
- December 5, 2019
- 3 Comments
- Edited by Chris McClure
Inversions for detox, immune system, brain, stress and more...
benefits of being upside down
Funny how things work in life… First time I heard about inversions was in a TV show “Sherlock Holmes”, in one of the episodes he hangs upside down to boost his mental abilities 😉
In search, if this was true I found out that by purposely going upside down and reversing the pull of gravity on the body can benefit lymphatic, circulatory, digestive, immune and endocrine systems, relieve back pain, depression, and arthritis aches, improving muscle strength and heart health, skin and hair appearance and even creativity!
“The goal behind inversion is to reverse the effects of gravity. Gravitational forces are hard on the body and when you reverse gravity, you relieve incredible amounts of pressure and disrupt your normal rhythms, which brings benefits you cannot get with any other exercise.”
In absence of gravity: “Gravity has a profound effect on the physiological processes of the human body. As NASA discovered, once humans enter zero gravity, we are subject to severe biomedical problems. Our sense of balance, determined by the vestibular system of the inner ear and calibrated to minute fluid movements, is destroyed. Blood, no longer weighted in the lower torso and legs, floods upwards and the heart speeds up, provoking dehydration and eventually anemia. Muscles atrophy and bone mass drops precipitously.”[1]
Let's look more closely on the benefits of Inversions
Circulatory system – “venous return”
In a 1992 Yoga International article on Headstand and the circulatory system, Coulter wrote:
“If you can remain in an inverted posture for just 3 to 5 minutes, the blood will not only drain quickly to the heart, but tissue fluids will flow more efficiently into the veins and lymph channels of the lower extremities and of the abdominal and pelvic organs, facilitating a healthier exchange of nutrients and wastes between cells and capillaries.”
The circulatory system is comprised of the heart, the lungs, and the entire system of vessels that feed oxygen and collect waste from the cells.
Veins return blood to the heart, and, unlike arteries, have a low-pressure system which depends on muscular movement or gravity to move blood along. One-way valves at regular intervals keep fluids moving towards the heart in a system known as “venous return.”
You have to run really hard – get the heart pumping, to circulate blood down to the feet and up the back.
Inversions are a way to get the benefits to the circulatory system without working out too much. This particularly helpful as you get older or can’t exercises for some other reason.
Digestion
Inversions allow the stool from the ileocecal valve through the colon to move with the force of gravity. The pressing of the stool against the intestinal walls also encourages movement and the pressure on the walls of the digestive tract stimulates a stronger muscle movements in your digestive tract.
The reverse pull of gravity helps your digestive organs by moving old waste out of the system due to the different pressure as well as help to release any trapped gas, loosens any stagnant blood or toxins.
More here: “Listen to the Gut – Yoga of Digestion and Indigestion”
Endocrine System
“The body’s glandular system of hormone delivery, has been endorsed, but the least understood: Inversions are widely recommended for menopausal and perimenopausal women because it is assumed that it stimulates the thyroid and parathyroid glands, which secrete hormones that regulate one’s metabolism. This has not been clinically proven, but logically thought that inverting places these glands, located in the upper chest, in a “general bath of blood,” thus increasing their efficiency”. Read more here: “Endocrine system (hormones) and inversions”
Lymphatic system.
The lymphatic system is responsible for transporting stray proteins, waste removal, immune system responses, balancing fluids, filtering them back through the lymph nodes and dumping what remains into the circulatory system at the subclavian veins, under the collarbones.
Unlike the cardiovascular system, the lymphatic system has no pump, it’s entirely dependant on muscular contractions and gravity to facilitate its return.
Inverting the body so that gravity works with, rather than against, these one-way valves help pushing the lactic fluid up to the chest to stimulate lymphatic cleansing and drainage which clears toxins from the tissues and plays a vital role in improving the efficiency and effectiveness of the immune system and overall detox.
Focus, balance, and brain function.
Our heart works hard against gravity to pump blood up to our brain, which uses 25% of the body’s oxygen, while it is only 3% of the body’s total weight!
Win Wenger, in “How to Increase Your Intelligence”, noted that “only those brain cells which are close to an ample capillary blood supply are thoroughly developed. Away from such source of supply, brain cells remain undeveloped and useless.”
Wenger recommends “upside down activities” to increase oxygen supply to the brain. He states, “In short, you can much improve the physical state of your entire brain.” A brain that is better nourished simply works better.
When the brain lacks a sufficient supply of blood, the body becomes slow and sluggish because increased blood flow nourishes brain cells with more oxygen resulting in improved concentration, memory and awareness. Balancing upside down takes a level of focus, so every time you practice headstand, you’re also exercising your ability to clear the mental clutter and concentrate on the now. Inversions results not only in mental invigoration but physical revitalization as well.
To learn about a simple yet revolutionary approach to breath right get this book:
I constantly listening to this in my car and practicing while driving. This book is amazing!
Lungs.
“Inversions also ensure healthier and more effective lung tissue. When standing or sitting upright, gravity pulls our fluids earthward, and blood “perfuses” or saturates the lower lungs more thoroughly. The lower lung tissue is thus more compressed than the upper lungs. As a result, the air we inhale moves naturally into the open alveoli of the upper lungs. Unless we take a good, deep breath, we do not raise the ratio of air to blood in the lower lungs. When we invert, blood perfuses the well-ventilated upper lobes of the lungs, thus ensuring more efficient oxygen-to-blood exchange and healthier lung tissue.” – Pat Layton, physiology teacher for the Iyengar Yoga Institute of San Francisco.
Legs.
Relief Of Excess Fluid Buildup In The Legs
Reversing the effect of gravity for 10-15 minutes can be very relieving if you struggle with excess fluid retention in your legs. “Legs Up the Wall” is an amazing posture if this is something that you deal with.
Reduce Varicose Vein Pain
Taking the pressure off of your legs by sending them up into the air can be highly therapeutic if you deal with leg pain. Again, “Legs Up the Wall” along with using tools linked below which are great choices for this.
Inversion for Spine Realignment
Everyday activities involve at least some form of compression, which take toll on the spine, discs, and back muscles,
One-sided activities that involve rotation of the spine for long periods of time pull the spine out of alignment (golf, water skiing, tennis, bowling).
Other physical activities that tend to create tension in the muscles due to movement of the major muscle groups for long periods of time create a load of lower back strain (skating, swimming, bicycling).
These activities inevitably creating skeletal misalignments. Usually they are normal and will correct themselves if given the right opportunity, such as regular chiropractic visits or inversions after physical activities may help to realign the spine.
Creates Connection to the Crown Chakra
“Headstands in particular create a physical connection to the seventh chakra (also known as the “Crown Chakra”), which is located above the crown of the head. This chakra represents a connection to our Highest Self, the Universe and the Divine. A balanced Third Chakra is demonstrated by feelings of pure bliss that allow you to be confident and live with an attitude of abundance and gratitude.”[3]
Inversions for Insomnia
Inversions stimulate the parasympathetic nervous system, which produces feelings of relaxation and calmness.
Just before bed, perform the “Legs up the Wall” pose (Viparita Karani) – video linked below.
Close your eyes and maybe put an eye pillow or a mask on as a way of transitioning into a restful state. Slow your breathing, focusing on long smooth exhales. (this is where you will most benefit from the “Oxygen advantage” book I linked above.)
Stay in the inversion for 5-10 minutes. Get up very slowly and carefully and sit for a few moments before going into bed.
Caution: Other inversions, such as headstand, handstand, and forearm balance, can wake you up, so stay away from those in the evening!
Inversion for Back Pain
“Inversion therapy, through the use of a back inversion table, elongates the spine, increasing the space between the vertebrae, which relieves the pressure on discs, ligaments and nerve roots. Less pressure means back pain relief.
When you are sleeping, which is a “non-weight bearing activity”, your discs (or “intravertebral sponges”) expand as they soak up fluid and nutrients and increase the length of your spine by as much as 3/4″. But you don’t gain the full height back, accumulating to a total of 1/2″ to 2″ in height throughout your lifetime.
Using an inversion table is another “non-weight bearing activity” that will provide benefits and back pain relief. As you relax, your spine begins to stretch. The space between each vertebra will increase, thus decreasing the pressure on the discs between each vertebra. This encourages fluid movement back into the disc, helping to keep your discs plump and happy and decreasing the pain in your back.”[2]
Inversions for strengthening your Core Muscles:
“You’re engaging your core muscles quite a bit when you’re upside down (especially in hand/head stands). The muscles used to balance reach from your fingers to toes, but you’ll especially feel it in your core. Inversions are also an awesome way to combat tech-fatigue. “[3]
Inversion for Stress.
“Stress and tension can cause muscle spasms in the back, neck and shoulders, as well as headaches and other problems.
A study conducted by physiotherapist LJ Nose found that EMG activity (a measure of muscle tension) declined over 35% within ten seconds of inverting. Inversion, therefore, is helpful in relieving tension and pain in your muscles that may have been caused by stress.
In fact, for centuries, yoga practitioners have recognized the concept of turning the body upside down to find relaxation. The head stand position is a form of “postural exchange” (reversing the direction of gravity) and is a form of inversion therapy.”[2]
Many people report feeling happier, and overall “lighter” after practicing an inversion. Physically, going upside down flushes blood to your pituitary gland, which releases “feel-good” hormones, causes major shifts in your emotions for the happier you!
Inversions for younger looking glowing skin
Reversing gravity flushes fresh nutrients and oxygen to the face, stimulates the facial capillaries and hair follicles of the scalp, and helps remove visual signs of toxicity (including acne), giving your skin a natural “face lift” and healthy glow.
In addition, some claim that hair will be healthier, and may even grow again, if the scalp is well supplied with blood.
ways to invert (poses)
pros & cons
Inversions are not for everyone.
As yoga classes got popular, people are enthusiastically practicing Headstand and Shoulderstand without props, and for fairly long periods (10 minutes plus).
Unfortunately yoga students across the nation are showing up in chiropractors and medical professionals offices with compression of the upper spine and impaired mobility in the neck, presumably from the practice of inversions.
In our competitive and achievement scoring generation, some students are throwing themselves into inversions too soon.
How, then, do we approach inversions, poses that are said to be invaluable and that possess extraordinary physiological benefits?
Long Sirsasana (Headstand) and Sarvangasana (Shoulderstand) poses are the most known yoga inversions poses, but can pose a danger if not done correctly.
Headstand (Long Sirsasana)
Legs up the Wall (Viparita Karani)
Downward Facing Dog (Adho Mukha Svanasana)
Legs up the Wall (Viparita Karani)
Long Sirsasana (Headstand) and Sarvangasana (Shoulderstand) poses could result in chronic pain or impaired mobility in your neck from cervical degeneration.
Headstand and Shoulderstand place tremendous compressive force on the upper spine, which, for those who are vulnerable, can cause nerve irritation and compression to the brachial plexus, as well as “general thoracic outlet syndrome,” which may compromise blood circulation and manifest as numbness in the arms and hands.
So if you start experiencing neck pain, red eyes or other unpleasant symptoms, chances are you are inverting too long or putting too much stress on your upper spine. To avoid this use a yoga hammock or an inversion table (see the links bellow).
This is what my kids like doing at our park and at home:
Swing, Antigravity, Inversion Exercises, Improved Flexibility & Core Strength – Extension Straps, Carabiners Pose Guide Included. There is a YouTube video on how to use this thing.
Yoga Inversion Chair will Safely build core strength and practice your inversions, this will relieve a lot of neck tension, also will solve the problems of headstands and shoulder stands in yoga practice.
this is on my “Current Obsessions” shopping list!
Like all things in life, the suggestion to get upside-down should not be universally prescribed. There are certain contraindications that should be observed so as not to cause or exacerbate previous injuries or illnesses: unmedicated high blood pressure, some heart conditions, neck injuries, recent stroke, detached retina, glaucoma and epilepsy are common issues that should be addressed before inverting.
I appreciate your Comments, Shares, and Reviews.
yours truly, Milla Ezman
RESOURCES:
[1]https://www.yogajournal.com/practice/everybody-upside-down
[2] The Benefits of Inversion Therapy – http://www.invertrac.com/benefits/benefits
[3] https://www.corepoweryoga.com/blog/5-benefits-getting-upside-down
http://etherealbody.com/Endocrine_System_and_Inversions.html
https://www.returnyoga.org/blog/listen-to-the-gut-yoga-of-digestion-and-indigestion
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Hey Milla, about a year or so ago I bought a yoga swing, but every time I tried inversions I would become dizzy within seconds and had to stop or feel like I might vomit within a few minutes. It also took several minutes to feel normal again after standing back up. Any ideas as to why this happens to me?
Hi, Chastity! my guess would be that you may have tried doing to fast too soon. disorientation or dizziness, which typically are temporary symptoms could be caused by the sudden shift in the balance structures in the inner ear. This may be caused by inverting too quickly or simply by inverting at all if your body is sensitive to changes in balance/orientation. But we are very adaptive creatures. what you can do is do it slowly (not full inversions at first, but graduate from 20-30 degrees to 90 overtime), do it often but for short periods of time, when returning to the upright position – do it gradually to let your inner ear to readjust, and just be patient with your body, try listening to it. Let me know if it helped! Blessings! Milla.
What a GREAT read 👍 and good to know . I noticed some of the moves are similier to yoga which I’ve practiced for MANY years and still do . yoga honestly makes my body feel so good and it sounds like inversions will do the same.
Thank you milla:)