The benefits of going upside down: what happens to our brain during inversions?
Yoga and the Brain - editorial by M. Elide
"Have you ever seen a bat or a sloth with osteoarthritis? Of course not, because they spend their lives upside down”. This is one of the first stories I came across while preparing for this month's article, and I was already imagining catchy and sensational titles. But… forget it: the fact actually seems to be an urban myth (no kidding!).
Indeed, today we’ll talk about inversions and (as usual) let’s start from the beginning. When we speak of inversions in yoga, we refer to all those positions in which the heart is higher than the head. These postures allow us to perceive an effect of immediate relief on the spine that usually suffers a continuous compression towards the tail bone due to the effects of gravity. Some studies have been conducted with inversion tables with a clinical-rehabilitative function: people lie down and are brought upside down to different degrees according to therapeutic needs. The results of this research have shown that when we are upside down, muscle tension decreases by 35%. This data, however, cannot be applied in toto to the inverted asanas, because a muscular engagement is required, and how! However, we don't necessarily have to think of Instagram acrobatics: the shoulder stand, the downward facing dog, the plow pose, uttanasana, are examples of accessible postures that can help us obtain relaxation in the spine. Thus, while there is muscle engagement, these asanas reduce tension, with beneficial effects on posture, stress levels and sleep. And let's not forget that the wall is always a great ally.
But why am I talking about the spine today? Because the central nervous system (CNS) also includes the spine, or rather what it protects, that is the spinal cord. Here is where the tails of neurons are contained that not only transfer motor commands from the brain to the muscles, but also sensory signals from the periphery to the brain. In fact, the spine connects the brain to the rest of the body; thus, I'm not randomly rambling. Just pointing out the importance of a healthy and relaxed spinal cord! By now you should know that I'm keen to be accurate... But let's move on to the encephalon now: I know very well that you are waiting for brain stuff!
It is widely believed that many of the benefits brought by inversions relate to blood circulation, and specifically increased blood flow to the brain. In this regard, I found a study by a Turkish research group that describes the changes in the hemodynamic levels (i.e. blood dynamics) of the handstand on our brain. To do this, the researchers used a technique that I am very familiar with, namely the NIRS (Near Infrared Spectroscopy), which works in a similar way to a giant saturimeter (that little thing you put on your finger). In this case, the instrument is placed on the head with a cap or a headband. It is a totally non-invasive technique as it simply uses the light spectrum, and above all it is portable and can be used while moving (and upside down). But let's get back to the study: well, the results seem to confirm that, during handstand, there is a significant increase in terms of blood oxygenation in the brain. What does this mean? The blood contains glucose and oxygen, which are the fuel for brain activity. Is there anyone who hasn't thought of the red blood cells from “Once Upon a Time... Life” carrying oxygen bubbles on their backs? Don't tell me you're too young (or my "cultural" references are too dated?!). In any case, if the brain has large amounts of fuel available, neurons can perform their functions better, including the synthesis of neurotransmitters, with consequent beneficial effects even at the cognitive level: in relation to inversions, in fact, greater efficiency in terms of mental clarity, memory and concentration has been reported.
In addition, an increased availability of oxygen and glucose within the nerve cells can also benefit neuro-endocrine functioning by promoting hormone secretion. I don't have any neuroscientific evidence to tell you about this in detail, but I do have an anecdote: my yoga teacher always tells us that she loves to propose us inversions because, despite the fatigue and swearing, we all smile immediately afterwards and a feeling of well-being and peace spreads thereafter. I totally trust her. And what do you think? Have you ever had a similar perception?
Don’t forget to practice inversions also to train your courage, creativity and of course ... just for fun! Over and out to the next episode.
For the nerdiest:
The Yoga and the Brain column is related to the practice of Yoga from the point of view of neuroscience research. We will talk about the mind-body relationship, the effects of yoga and movement on the brain, the boundaries between science and spirituality and much more, from a perspective that is anything but reductionist, but rather of research and integration. After all, "Yoga" means "Union"...
M. Elide graduated at Hari-Om in 2020. She is a trained psychologist and has been involved in neuroscientific research for years. She juggles between the study of Mind and Body, finding the true strength of practice and self-knowledge in the awareness of their encounter.