Yoga at Your Desk

Do your neck and shoulders get tight and painful from working at a desk all day?

Mine too!

That is why I made you this quick 5 min video with easy yoga stretches you can do at your desk in 5 mins.

On day 26 of our 30 day new year yoga challenge we are going to take 5 minutes to stretch out your tight neck and shoulders. If you have neck and shoulder pain from sitting at your desk, working at an office, working long hours on a computer or a laptop, then you are going to love this short five minute yoga video for neck and shoulders. This 5 minute yoga video is designed for you to do right in your chair at your desk or in your office. It is super short and easy. It will help you get into your neck and shoulder pain, tightness and stiffness from working at a desk and a computer.

I am going to take you through 2 of my favourite yoga poses for tight and painful neck and shoulders. These are simple yoga exercises you can do while you are sitting at your desk at work. It is super quick and easy, but effective. You will leave with a sense of ease, relaxation, and sense of well being. Not only will your neck and shoulders feel less painful but your mind will even feel more quiet and you will feel less stressed after taking these five minutes.

Before I show the best yoga poses to relieve your neck and shoulder pain from sitting at a desk in just 5 mins, I want to point you to some of the best resources for neck and shoulder pain.

Resources:

Yoga for Neck and Shoulders Full Classes: Click Here

Yoga for your Neck Short Videos: Click Here

Yoga for your Shoulders Short Videos: Click Here

Shoulder Shorts (10 Short 10-30 min member videos for your shoulders) Click Here

Want to become a member? Click here

Ok, let’s do my favourite yoga neck and shoulder shoulder stretches at your desk right now :)

Eagle Arms

Take your right arm out in front, hook your left arm underneath it and wrap it all the way around until your palms touch.

To modify you can bring the backs of your hands together, or bring your elbows, lower arms and palms together or give yourself a big hug.

For less lower down and in, for more lift up and out.

Hold for five breaths.

Eagle Arms releases tension between your shoulder blades, loosens shoulders and wrists.

Neck Release

Lower your left ear to your left shoulder. Breathe and hold for 5 breaths. This will relieve stress and tension that causes pain in your neck.

Eagle Arms on the other Side

Take your left arm out in front, hook your right arm underneath it and wrap it all the way around until your palms touch.

To modify you can bring the backs of your hands together, or bring your elbows, lower arms and palms together or give yourself a big hug.

For less lower down and in, for more lift up and out.

Hold for five breaths.

Deep breathing in eagle arms will reduce stress and blood pressure. It will also help to relieve your body of aches and pains. Deep breathing promotes better blood flow, releases toxins from your body and helps you to relax.

Neck Release on the other Side

Lower your right ear to your left shoulder. Breathe and hold for 5 breaths.

Yoga After Sitting All Day

On day 25 of our 30 day challenge we are going to do some yoga for hip pain and back pain, specifically sciatica, caused by sitting all day at work. If you sit all day at work, in an office or driving you may experience hip pain from sitting. You may also have back pain from sitting all day. This short yoga video will show you the best yoga stretches for people who sit all day to relieve hip pain from sitting all day and to provide after work yoga for tight hips. If you need after work yoga for back pain, I will also show you the best yoga stretches for back pain, specifically sciatica. These yoga poses are ideal after work yoga sequences or can be used as an evening yoga routine after work.

We will focus on 3 yoga poses for your hip and back pain in this short video. Lunge pose or Anjaneyasana will focus on your hip pain caused by sitting. This pose opens up the front of your hip which is constantly contracted from sitting. We will also focus on a variation that opens up the front of your chest which is also closed and tight from sitting at work. From there we will focus on keyhole stretch. This stretch will release your piriformis muscle which is beneficial for those suffering from back pain and sciatica. Finally we will end with locust pose which decompresses the spine and opens the chest. This final pose is beneficial for opening up the front of the hips and strengthening the back, thus reducing back pain as well.

Before I show the best yoga poses to relieve your back pain and hip pain after sitting all day at work, want to point you to some of the best resources I have for people who sit all day.

First is a 1 hour class that is fabulous to do after work. Click Here

Second is a 3 min yoga video sharing 2 best yoga poses for sitting all day: Click Here

1 hour Member Yoga Video for Sciatica : Click Here

Want to become a member? Click Here

OK, let’s get to the best yoga poses you can do if you have hip pain from sitting for a long time at work.

My favourite pose for this is lunge pose with some upper body variations.

Lunge pose or Anjaneyasana

How to do it:

* Come onto All 4’s

* Step your right foot in between your two hands

* Press into your right foot and lift your torso

* Feel the opening at the front of your left hip

Upper Body Variation One: Open Your Arms behind your chest and clasp your hands

Upper Body Variation Two: Rotate Your Torso to add a twist

Upper Body Variation Three: Add Eagles Arms: hold your right arm in front, hook your left arm underneath, hook your left arm around until your palms meet.

Why it Works:

When you sit all day, your hip flexor muscles (or psoas) is contracted. This pose opens up that muscle and lengthens it out. The upper body variations also open up parts of your body that are usually hunched over computer screens or steering wheels or whatever you are doing in front of you all day. The rotation and the eagle arms will release tension from the tight muscles in your back.

The second pose I am going to show you will relieve your tight hips and your sciatic pain.

Keyhole Stretch

How to do it:

* Lie on your back with your knees bent and your feet flat on the floor.

* Cross your right ankle over your left upper thigh. Draw your left bent leg into your chest.

* You will feel sensation on the outside of your right leg and into your right buttocks.

Back Pain Relief

On day 24 of our 30 day New Year Yoga challenge I will share with you my favourite yoga poses for back pain relief. These are the best yoga exercises to help you recover from standing all day. If you stand all day at work, then you are going to want to follow this simple yoga sequence of lower back pain yoga stretches for back pain. This is the best yoga for back pain relief. All the poses will allow you to get off of your tired feet and legs and lie on your back to recover from being on your feet all day.

We will begin lying on your back in constructive rest pose. Not only does this pose release your psoas muscle but it also releases back tension, pain and fatigue. From there we will do knees to chest pose which will relieve back pain and lengthen the tight muscles in your back. Finally we will do a reclined twist which will release the tight muscles of your upper and lower back as well as lengthen the tight and painful muscles along your spine.

Before I show the best yoga poses to relieve your back pain, want to point you to some of the best resources I have for people with back pain from standing all day.

Resources:

Short Videos if you Stand All Day: Click Here

Over 20 Value Added Anatomy Focused Classes for Back Pain in our Membership Community: Members Click Here

Including Yoga for Sciatica, Yoga for Herniated Discs, Yoga for your SI joint and Intelligent Core, as well as several connective tissue yoga videos to rehydrate your upper and lower back connective tissue,

OK, let me share with you my favourite poses for back pain after standing all day.

Constructive Rest

How to do it: Lie on your back with your knees bent and your feet flat on the floor. Check that your feet are parallel and hip width apart. You want your heels to be about 12-16 inches away from your buttocks. Let your torso and your head by parallel with the floor. If your chin and your forehead are not on the same level you can place a folded towel or small pillow under your head. Let your hands rest on your belly with your elbows heavy on the ground. There is nothing to do in this position. Just breathe easily.

How does it work: This pose releases your psoas muscle which connects your spine to your legs. When this muscle is tight you can experience back pain. When you rest in this position for 10-20 minutes you will experience relief from back pain, tension and fatigue.

Knees to Chest

How to do it: Stay on your back with your knees bent, draw your bent knees into your chest and hold on behind your knees. Breathe and hold here for 1-3 mins.

How does it work: This pose relieves low back pain and lengthens out the tight muscles of your low back.

Reclined Twist

How to do it: Coming back to knees bent and feet flat on the floor, take your arms out into a soft T. Press into your feet and pick up your hips taking them to the left side of your yoga mat. Lower your knees over to the right side of your yoga mat. Breathe and hold here for 1-3 mins. Repeat to the other side.

How does it Work: Lengthens the back muscles, massages the back, elongates spinal muscles

If you are looking for more support for your back pain I would highly recommend my:

8 days of back pain help with yoga: I will send you 1 video a day for 8 days with the best of yoga, ayurveda, self massage and pranayama (or breath practices) to help your back.

If you made it all the way to the end of the video put, “You cured my back pain blues” in the comments.

Thank you so much for pressing that like button.

Foot Pain Relief

On day 23 of our 30 day yoga challenge I am going to show you my favourite yoga poses for foot pain relief if you stand all day. These simple yoga exercises for your feet will help with chronic foot pain in the ball of your foot right down to the heel of your foot. If you experience pain in your feet from standing all day and you want to get rid of foot pain in minutes then this yoga video for foot pain is for you.

We will begin with a series of yoga movements for your feet that will not only alleviate pain, but also relieve bunions, hammertoes, strengthen your arches and relieve the pain of plantar fasciitis. From there we will practice hero pose or vajrasana to open up the fronts of your ankles as well as the soles of your feet and the necks of your toes. All of this will doe wonders to reliefe your painful feet.

Before I show the best yoga poses to increase your vision I want to point you to some of the best resources I have for people with painful feet from standing all day.

Resources:

Short Videos if you Stand All Day: Click Here

6 Value Added Classes for Your Feet in our Membership Community: Members Click Here

There are 3 videos that are dedicated to your feet, including a connective tissue video. The yoga for anxiety and yoga for grounding video include a lot of components for feet as does the yoga for runners.

Link to Become a Member

OK, let me share with you my favourite yoga poses for foot pain.

Foot Series

Sit with a straight spine. (Elevate yourself by sitting on a cushion so it is easier to sit with a straight spine). Extend out through your feet. Begin by inhaling and extending your toes and creating as much space as possible between all your toes. Now squeeze all your toes into a fist. This will help to restore flexibility, relieve bunions and hammertoes. Now point and flexing your toes. Then point and flex your whole foot. These two movements will strengthen your arches and relieve plantar fasciitis. Afterwards circle your whole foot. Cross your foot over your opposite leg and circle your ankle. Place your fingers between your toes and point and flex your toes (this helps to relieve symptoms of bunions) .

Hero Pose or Vajrasana

* Sit Kneeling on Your Heels to open up the fronts of the ankles.

* If you want more, lift the fronts of your knees.

* If you need less, roll a towel under your ankles.

* To stretch out the soles of your feet and the necks of your toes tuck all your toes under and slowly lower your weight back down onto your heels. Lean forward as much as you need to make the pose comfortable in your body.

So now, tell me, on a scale of 1 to stepping on lego how much do your feet hurt now?

If you made it all the way to the end of the video put, “I don’t feel like I’ve stepped on lego anymore” in the comments.

Thank you so much for pressing that like button.

If you know somebody who would benefit from this video, please share it with them.

Remember to subscribe so you can get back pain relief from standing all day tomorrow :)

Namaste, Melissa

Improve Your Eyesight with Yoga

In day 22 of our 30 day yoga challenge I am going to show you 6 yoga eye exercises to improve your eyesight. Because we spend so much time looking at computer screens we need yoga for healthy eyes now more than ever. These 6 eye exercises will help to improve your vision naturally and help you have healthy eyes. These are simple yoga exercises you can do anywhere without any equipment.

We will begin with a yoga exercise to relax your eyes from all the visual overstimulation that happens from looking at computer screens for hours a day. This will help to counteract the stress response in your body so that you can be calmer and less anxious. Your eyes will be more relaxed and your vision will be improved. The following five eye simple yoga exercises to improve your vision will combine eye movements and hand movements. Each one balances the muscles of the eyes, improves the power of the eyes and increases your eyesight.

Before I show the best yoga poses to increase your vision I want to point you to some additional resources.

Resources:

1 hour Yoga Video How to Improve Eyesight with Yoga: Click Here

6 min Eye Yoga Video with eye yoga exercises and their benefits

Now more than ever it is important to focus on the health of our eyes. Because we spend so much time focusing on screens, the visual cortex of our brain is overstimulated and our eyes are constantly moving trying to focus. Yoga actually slows the synaptic firings of the neocortex and promotes a parasympathetic response in your body, in other words rest and digest.

We can relieve your eyes right now from their overstimulation with an eye yoga exercise called palming.

Palming

* Rub hands together until they become hot - place over eyelids without any pressure

* Feel warmth and energy being transmitted into your eyes and your eye muscles relaxing.

* Eyes bathed in soothing darkness

* Hands remain until heat from hands has been absorbed by your eyes

* Feel the nourishment, comfort, support, and the health of your eyes improving

Benefits: relaxes and revitalizes eye muscles, helps to improve vision, promotes the health of your eyes.

Sideways Viewing:

* Raise your arms to the sides at shoulder height, keep them straight

* point the thumbs up, thumbs in peripheral vision

* head faces forward

* inhale in the center up to 3rd eye, exhale to left thumb, inhale to center, exhale to right thumb

* repeat 10 xs

Benefits: relaxes tension of eye muscles from reading strain and computer eye strain, prevents and corrects squinting

Front and Sideways Viewing:

* Left thumb in front, right thumb to right of body

* inhale look up to 3rd eye, exhale to thumb in front, inhale up to 3rd eye, exhale to thumb on right

* switch so thumb goes out to left

Benefits: improves coordination of medial and lateral muscles of eyes

Rotational Viewing:

* Circle right thumb 5xs clockwise, 5xs counterclockwise

* inhale upper arc of circle, exhale lower arc of circle

Benefits: restores balance in muscles surrounding eyes, improves coordinated activities of both eyeballs

Up and Down Viewing:

Raise and lower right and left thumb

5xs with each thumb

inhale while raising eyes

exhale while lowering eyes

Benefits: balances upper and lower eyeball muscles

Nasikagra Drishti:

bring thumb to tip of nose and straighten arm out - keep focusing on thumb tip

5xs

Grow Taller with Yoga

In day 21 of our 30 day yoga challenge I will show you the best yoga poses to help you grow taller with yoga. If you are looking to increase your height naturally, then these height increasing exercises will help you to grow taller. In this video on how to get taller with yoga I am going to describe 3 different types of yoga poses that will help you increase your height naturally and then show you 4 specific poses that will allow you to grow taller with yoga.

Beginning with cat pose, the pose that will create more space between the intervertebral discs of your spine, you will be well on your way to increasing your height with yoga. From there we will explore how side bends, twists and backbends, three different types of yoga can help you to grow taller. I will show you one side bend called, a standing yoga posture called Side Angle Pose. From there I will demonstrate a yoga twist and explain how it will help you to increase your height. Finally I will demonstrate a backbend called locust and describe how it helps you to grow taller.

Before I show the best yoga poses to increase height I want to point you to some additional resources.

Basically, there were too many poses for me to include in one video. I am going to make some other full length yoga videos that cover this topic in the future but until then I would recommend:

How to do Sun Salutations for Beginners

Every single pose in sun salutations will help you increase your height, so this is a good series to learn and practice if you are interested in getting taller.

In our membership community, we have a whole series of classes dedicated to the first pose that I am going to show you to increase your height:

There are 7 classes in the cat pose series that go over the benefits, modifications, connective tissue practices, brain yoga, traditional chinese medicine, ayurveda, and a guided savasana.

I will put a link for members and a link for you to join our membership community if you are not already a member:

Cat pose

I personally think this is one of the best poses to grow taller and increase your height. Each time you flex and extend your spine you are creating more space between the intervertebral discs of your spine, thus making yourself taller. Additionally, this pose will improve your posture by opening your chest and shoulders which will also increase your height.

Side bends

I think side bends are one of the best ways to get taller with yoga. They lengthen your spine and your side body while opening your chest and shoulders thus making you taller.

Today, I am going to demonstrate one of my favourite standing postures, side angle pose.

Twists

Twists are a great way to increase your height naturally because they stretch all the tiny muscles that run along the spine (supraspinatus muscles) making you taller.

Today I am going to demonstrate a simple seated twist called, easy twist.

Backbends

Backbends are another type of yoga postures that will help you grow taller. They will improve your posture, open your chest and shoulders and lengthen your spine. Together these things will help to improve your posture and help you to grow taller with yoga.

Today I am going to demonstrate a backbend called locust pose.

If you made it all the way to the end of the video put, “I am so much taller!” in the comments. Thank you so much for pressing that like button. If you know somebody who would benefit from this video, please share it with them. Remember to subscribe so you can Improve your Eyesight with Yoga.

Namaste, Melissa

Triangle Pose

In day 20 of our 30 day yoga challenge I am going to show you how to come into triangle pose, several modifications as well as a fun variation. The first thing I am going to demonstrate in this short video on triangle pose is how to come into triangle pose properly. If you are a beginner, this is my my safe, secret, easy, tried and true way to come into triangle pose. By doing triangle pose with a block or a chair you will find these modifications are easier for hamstring and hip flexibility. I will also talk about modifications for high blood pressure and neck pain and injuries in triangle pose.

After I have shown you how to do triangle pose, I will show you some variations of triangle pose. I will begin by showing you my favourite restorative variation of triangle pose lying on your back using a strap. This variation allows you to build hamstring and hip flexibility and makes it a lot easier if you have a lot of tension in your upper back, neck and shoulders. Finally I have a super fun variation of triangle pose called fallen triangle or falling triangle pose that will help you strengthen your core and your upper body.

How to do Triangle Pose

This is my secret, easy, tried and true way to come into triangle pose.

1. Place 2 blocks on the tallest setting at the top of your mat.

2. Walk your left foot between the blocks so both your legs are bent at a 90 degree angle

3. Tuck your back toes under and straighten both your legs.

4. Open up your right toes. Rotate your pelvis by lowering your left hip bone and opening up your right iliac crest.

5. Keep your left hand on the block and lift your right hand up. Repeat on the other side.

You can also try this variation using a chair.

If:

* You have high blood pressure: do not look up, keep your gaze down, you can even keep your top hand on your hip or your arm wrapped around your back.

* You have neck problems: you can also look down or straight ahead - avoid straining your neck by looking up

Variations

I have 2 variations on triangle pose for you today. One is a restorative variation and the other is a variation that will help you build upper body and core strength.

Restorative/Reclined Triangle Pose with a Strap

Place a strap around the ball of your right foot and then take it around your upper back. Rest back on your back with your right leg extended in the air. Open your right leg out to the side with your arms resting out in a soft T.

This variation of Triangle Pose will allow you to build the flexibility in your hamstrings and hips as well as release tension in your upper back and shoulders needed in the standing variation. If you have low back issues make sure to do this with your non-gesture leg bent.

Fallen Triangle or Falling Triangle Pose

This variation will help you build upper body and core strength.

1. Place 2 blocks on the tallest setting at the top of your mat.

2. Walk your left foot between the blocks so both your legs are bent at a 90 degree angle

3. Tuck your back toes under and straighten both your legs.

4. Open up your right toes. Rotate your pelvis by lowering your left hip bone and opening up your right iliac crest.

5. Bend your front knee and put your right hand on the floor on the outside of your right foot.

6. Take your right leg straight out in front of you and rotate into a side plank.

7. Modify by lowering left knee to ground.

This pose will strengthen your core, arms and glutes.

It will open your chest and shoulders

It will help you to breathe more deeply.

Contraindications: Avoid this pose if you have rotator cuff injuries, wrist injuries or carpal tunnel syndrome.

If you made it all the way to the end of the vi...

How to do Cobra Pose

On day 19 of our 30 day yoga challenge, I will show you how to do cobra pose. This short yoga video will demonstrate 3 modifications of cobra pose. We will go over the benefits of cobra pose as well as the specific benefits of cobra pose for back pain.

Cobra pose can be particularly challenging if you have wrist problems, if you are pregnant, have stomach issues, are lack the upper body strength. The modifications shown in this video will help you to find your way around these limitations. The first modification I show uses a wall, which will eliminate the need to lie on your belly, put weight on the wrists and the need for upper body strength. The second modification moves the hands forward which also allows for less upper body strength which will give you time to build your strength. The third modification uses a bolster which is also easier in terms of upper body strength and bending your body backwards.

Modifications for Cobra Pose

OK, let’s start by exploring some modifications for cobra pose.

Modification 1:

Try doing this pose standing using a wall. This can alleviate pressure on the belly and wrists and also eliminate the need for upper body strength for the time being.

Place your hands at shoulder height. Take a step away from the wall. Lift and open your chest and look up towards the ceiling.

Modification 2:

Lie on your belly. Place your hands, palms down beside your face, with your forearms resting on the ground. Draw up through your navel and pelvic floor. Slowly lift your chest up off the ground as high as is comfortable for you.

Modification 3:

Place a bolster under your pelvis. Place your hands under your shoulders and lift your torso up and off the ground from here.

Benefits of Cobra Pose:

* Improves Posture

* Stimulates Circulatory System

* Improves Digestion

* Improves Immunity by stimulating lymphatic system

* Opens the chest

* Opens the shoulders

* Opens the throat

* Lengthens the spine and increases spinal flexibility

* Strengthens the low back, shoulders and legs

* Increases energy and reduces fatigue

Benefits of Cobra Pose for Back Pain

Cobra pose is a fantastic pose for back pain and spinal health. How does it work? Cobra pose alleviates compression of the discs in the spine along the nerve roots providing back pain relief. This pose gently stretches and strengthens your back and spine and is known to relieve sciatica.

If you made it all the way to the end of the video put, “I can do cobra!” in the comments.

Thank you so much for pressing that like button.

If you know somebody who would benefit from this video, please share it with them.

Remember to subscribe so you can get our video tomorrow on How to do Triangle Pose.

How to do Pigeon Pose

On Day 18 of our 30 day yoga challenge I will show you how to do pigeon pose or eka pada rajakapotasana. More specifically this short video will go over how to do pigeon pose for beginners, how to get into pigeon pose, how to do pigeon pose on your back and some modifications in pigeon pose for knee pain. This short video on how to do pigeon pose will also cover how pigeon pose helps specifically with sciatica.

If you are practicing beginner yoga classes poses, then you may wonder about pigeon pose. I have shown alternatives and modifications to pigeon pose in this yoga video for beginners. I have also shown 3 modifications and options if you have knee pain or knee injuries for pigeon pose in this short video on how to do pigeon pose properly. I will also demonstrate two ways of coming into pigeon pose correctly, with some extra tips on how to care for your knees.

Before I show you pigeon pose for beginners, pigeon pose on your back, how to get into pigeon pose and modifications for pigeon pose for knee pain and sciatica, I want to point you to some extra resources.

First is a video I made in 2013 on 9 ways to do pigeon pose. It is a short 7 min video that has had over 26K views.

Next are some amazing videos for your hips. Hippy Shorts are member favourites. 10-20 mins long, these 10 videos will keep your hips flexible in just a short amount of time.

Pigeon Pose for Beginners: OK, pigeon pose for beginners. I personally do not consider this a beginner pose and do not include this pose in any of my beginner classes. I think there are too many things that can go wrong in this pose, especially with knee injuries, which we will get to later. To me this is an intermediate and an advanced pose. Which is why I teach....

Pigeon Pose on Your Back: Pigeon pose on your back or sleeping pigeon.

How to do it: Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left thigh. Draw your left thigh into your chest until you feel sensation in your outer right thigh and glutes. Repeat to the other side.

Benefits:

Increases the range of motion and flexibility in your hips.

Releases tension in the back, beneficial for back pain.

All of the same benefits of pigeon pose

How to Get into Pigeon Pose:

I like 2 ways of coming into pigeon pose:

1. From all 4’s slide your right knee forward to your right wrist. Slide your left leg back and long. Fold forward over your bent right knee.

2. From downward facing dog. Take right your leg up and behind you. Bring your bent right leg and bring your right knee to your right wrist. Reach your left leg back and long, fold forward over your bent right knee.

Keeping your front foot flexed can protect your knee. Speaking of which...

Modifications for Pigeon Pose for Knee Pain

If you are feeling pressure in the front knee in pigeon pose, the best modification you can take is to do pigeon pose on your back as already shown.

If you are feeling pressure on the knee of the back leg, you can place a folded blanket under your body. Alternatively, you can tuck your toes under and lift your back knee. This gives the added benefit of opening up the front of this hip as well.

Pigeon Pose and Sciatica:

Sciatica is often caused by a tight piriformis muscle pressing on the sciatic nerve. If this is the case for you (and it is true for about 70% of sciatica cases) then pigeon pose is one way to release the piriformis muscle.

If you made it all the way to the end of the video put, “Pigeon Pose Perfection” in the comments. Thank you so much for pressing that like button.

Yoga Inversion Swing

On day 16 of our 30 day challenge I show you how to use an inversion swing. In this video I talk about two main reasons why you would want to use a yoga sling or a yoga trapeze is a much safer way to do yoga inversions. Inversions like headstand and shoulderstand can be quite dangerous for your cervical spine. If you have had an injury in your neck it is best to avoid weight bearing inversions in which case, hanging in a yoga inversion swing can be a safe alternative.

I also talk about how beneficial aerial yoga hammocks or inversion swing yoga can be for back pain. When you hang upside down in the inversion swing you can decompress your spine. This can provide relief from sciatica, disc compression, and muscle pain and tightness. Through the video I talk about the benefits of yoga inversions, and the contraindications of inversions or why you would want to avoid yoga inversions. I also show you step by step, how to hang upside down in a yoga swing.

So why would you want to use an inversion swing? I have 2 main reasons for you today

#1 A Safer Way to do Inversions: Headstand and Shoulderstand Can be Dangerous

First of all, many yoga inversions can be quite dangerous. Headstand, with all the weight bearing through the cervical spine, places too much potential compression in the cervical spine in my opinion. Shoulderstand and plow also put too much of the body’s weight in the spinal column and their is a huge risk of straining and injuring the neck in that position as well. If you have any kind of neck injury it is best to avoid headstand and shoulderstand.

Benefits of Inversions: Inversions will benefit four major systems in your body, your cardiovascular, lymphatic, nervous and endocrine system. When you go upside down, gravity reverses the flow of blood encouraging all the stale blood from your extremities to get a fresh exchange from your heart. Your lymphatic system is a key part of your immune system and when you go upside down you stimulate your lymphatic system and boost your immune system. Inversions may affect the movement of cerebrospinal fluid - the fluid of the central nervous system which flows from your brain to your spinal cord. Inversions also stimulate the thyroid and parathyroid glands (and many others) of the endocrine system - which is recommended for women in perimenopause and menopause.

#2 Relieve Back Pain

Inversion swings are a safe way to relieve back pain. A lot of time back pain is caused by sitting all day at a desk job or a driving job or standing all day. In both of these cases, gravity is exerting its force on your body all day. Sciatica is caused by a narrowing of the spinal canal in the lower back or a breakdown of the discs in the lower back, which causes the nerves of the spinal cord to become compressed and trapped between the vertebrae. That is how you get the nerve pain down your leg.

When you hang upside down in the inversion swing you can decompress your spine. This can provide relief from sciatica, disc compression, and muscle pain and tightness.

You Still Should Not go Upside Down, Even in a Swing if You Have/Are:

High blood Pressure: inversions increase your blood pressure putting you at risk of a stroke, check with your doctor before you start practicing any kind of inversions.

Glaucoma: with glaucoma, pressure builds around the eyes, impairing vision, any kinds of inversions will increase that pressure, supported or otherwise.

Are Menstruating: going upside down reverses the natural downward flow of the menses, please do not invert when you are menstruating.

How do you go upside down in a Yoga Inversion Swing?

Sit on the yoga inversion swing. Make sure the base is around your hips. Hold onto the mid length handles. Lean back. Wrap your legs around the outside of the swing and then hook your feet.