Dear Reader!
Do you know how make every day a great day, have a positive mindset and live a fulfilled life?
Well, Inversion therapy will give you these opportunities!
I will show you some cardio exercises on inversion table, by which you will gain welfare in every day of your life and at any activities you take.
This will be more intense, so I warn you, if you are not prepared yet, or have some health issues, do not do them now.
Start when you got ready.
So, let’s get started:
1. Warm up lying with you back on the inversion table:
- We are starting with 10x swingings.
- Afterwards, take 3 full breathes on the stance that is most suitable for you – 20, 40, 60 degrees or fully inverted.
- Go to a full inversion, and twist your body to the right, while putting your hands on the ground, as your palms facing backwards. Stay here by taking from 5 to 10 complete breaths.
- Repeat this to the left.
(link to demonstration: [https://youtu.be/6dUe4S0yG5M])
Benefits:
- Energizes your body
- Releases your muscles and joints tension
- Improves your breathing capacity
2. Face to the inversion table exercises:
- Now, while fully inverted with got to the pose so called upward facings dog and we will remain here for 5-10 full breaths.
- Afterwards, put right hand on the table and raise the left arm perpendicularly to the bench, so that both hands form a straight line. Take 5-10 full breaths
- Do the same on the other side – left hand on the table, right hand raised, with 5-10 full breaths.
- Next, go to the center, grab the frame underneath and start pressing your feet backwards, in the direction of your back, then release them. Repeat this at least 5x times.
- After that, grad the frame from above and repeat the same for at least 5x times.
- Then stretch your arms forward, past your head, and fix your palms on the floor. Now repeat the same exercise, with 5 repetitions, or more.
- When finish, clasped your hands behind your neck. Inhaling whilst you are turning to the right, and trying to keep your whole body in one plane. Returning to the center exhale. Then turning to the left – inhale and back to the center. This is one round. Do at least 5 rounds.
- Relax for few full breaths.
(link to demonstration: [https://youtu.be/yGkdjP7PkCE])
Benefits:
- Stimulates your blood and lymphatic circulation
- Releases the tension in your hips and joints
- Opens your abdominal area and your chest
- Allows your shoulder to move freely without strain
- Relaxes your neck and neck muscles
3. Returning back with you back on the inversion table, on the preferable of you degrees, we will end up with some breathing exercises:
- We will begin with 3 repetitions of 8 to 15 kapalabhati breaths, aka “breath of fire”. [1]
- Continuing with 3 full breaths.
- And finishing with 5 rounds of alternate nostril breathing.[2]
(link to demonstration: [https://youtu.be/Iu-1SjenkuY])
Benefits [3][ 4]:
- Cleanses your lungs and respiratory system
- Strengthens and tones your diaphragm and abdominal muscles
- Releases toxins from your body
- Improves your digestion
- Energize and clears your mind
- Focusing your attention
- Warms your body
- Mind focusing
- Rejuvenates your nervous system
- Settles your stress
- Restores balance in your left and right hemispheres of your brain
- Clears your energetic channels
The complete sequence of exercises you can find in my youtube channel on the following link: https://youtu.be/sWDkdjmLqJo
Notes:
- Try to do all exercises at once, in the given order. As a result, you will gain the most of them. Nevertheless, feel free to improvise if you really want to.
- You can do these exercises any time but the most preferable time is in the morning, before you have taken any food.
Declaimer
All information provided here is not intended to replace professional medical care. That’s why always follow the instructions of your healthcare professional in prior starting the inversion therapy.
Notes
- If you have high blood pressure or any other cardiovascular conditions, please ask your doctor for their approval whether or not to use inversion therapy;
- For those of you who are having some historical or present brain conditions, please consult with the medical specialist and neurologist before start practicing this therapy;
- Consult with your doctor or physical practitioner if you have glaucoma and other health issues before starting inversions;
- For women in their pregnancy it is recommended to avoid inverting;
- Who have recently had injuries or surgery, this is strongly recommended to start with invasion therapy, only after your full recovery;
Final thoughts
Inversion therapy has been proven to bring many benefits in the physical, mental and spiritual aspects of human life.
By applying this intensive method as your daily routine, you will discover a lot more hidden abilities that you did not even suspect that you had.
In a short period after beginning your practice, you will realize that everything you do becomes much easier.
Additionally, this increases your creativity in your workplace, your relationship and to your personality.
Furthermore, you are becoming more focused on the important things in your life, whether they are physical, mental or spiritual.
Moreover, efficiency in everything that you do in your life, will be notable.
And last but not the least, by doing this practice on a daily basis, your will be having a positive mindset and live the life full of joy, happiness and prosperity.
