Inverted yoga poses are obviously more difficult than upright, sitting or standing postures. There are stretches and aerial poses that seem easier than inverted yoga poses. In every type of posture, there are some yoga poses that are easier and hence ideal for beginners.
Inverted yoga poses like the Feathered Peacock Pose or Pincha Mayurasana, Handstand Pose or Adho Mukha Vrksasana, Plow Pose or Halasana, Supported Headstand or Salamba Sirsasana and Supported Shoulderstand or Salamba Sarvangasana can be a little daunting for most beginners. It is better to get started with the variants of these poses, more like precursors and preparatory postures to be advanced in the more complicated forms with time and practice.
1. Downward Facing Dog Pose
You could get started with what is now commonly known as the Downward Facing Dog pose. Imagine a pushup posture. Your hands should be shoulder width apart and your body should be perfectly aligned along the spine. Now, raise your hip as much as you can and you would form a triangle. Your upper half of the body will be one slanted side and your legs would be the other slope with the ground or floor forming the base. Stay as long as you can in this pose, the body completely stretched and you breathing normally with sufficient inhales and exhales in no haste. Relax your body and then take the posture again. Look for a minute or so every time you take the pose. Do not overstretch either your legs or your arms or your body or your feet. All parts of the body must be equally stretched as you form the triangle.
2. Dolphin Pose
The Dolphin Pose is the natural extension. From the triangle posture you must fold your arms and rest your elbows on the ground. Keep your torso and legs stretched with your buttocks forming the peak of the triangle. Let your forearms be aligned parallel to each other and keep your hands shoulder width apart. This pose along with the downward facing dog will prepare you for the more challenging inverted yoga poses.
3. Headstand Prep Pose
You can begin with the dolphin pose and then take your head between the two hands. You would need to bring your feet closer to the elbows as you do this. You would naturally move your legs too but keep the triangle form and keep your legs and torso stretched. Your legs will be angled but your torso and core must be straight up, perfectly aligned with your spine. Imagine picking your legs up from this position to aim straight towards the ceiling and you would have the headstand.
As you practice these three, try your hands at Wall T-Stand and Supported Shoulder stand before you practice the more complicated inverted yoga poses.
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