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Übersicht der wichtigsten Umkehrhaltungen mit Wirkung.",[],{"dimensions":107,"alt":5,"copyright":5,"url":110,"id":111,"edit":112},{"width":108,"height":109},2752,1536,"https:\u002F\u002Fimages.prismic.io\u002Fyogasoul\u002FSroSE-D8ZNb9wTnk_Firefly_GeminiFlash_FotorealistischesFotovonMarco872488i7N.png?auto=format,compress","SroSE-D8ZNb9wTnk",{"x":96,"y":96,"zoom":97,"background":98},6,[115,129,151,184,353,382],{"variation":116,"version":117,"items":118,"primary":119,"id":127,"slice_type":128,"slice_label":5},"default","initial",[],{"content":120},[121,124],{"type":103,"text":122,"spans":123},"Zu den Umkehrhaltungen zählt natürlich die „Königsdisziplin\" des Yoga, der Kopfstand — aber auch die „Königin\", der Schulterstand, sowie der Unterarmstand sind Umkehrpositionen. Ganz allgemein zeichnet sich eine Umkehrhaltung dadurch aus, dass sich Kopf oder Herz tiefer befinden als Becken oder Beine.",[],{"type":103,"text":125,"spans":126},"Dieser Definition folgend gibt es deutlich mehr Umkehrpositionen, als man oft annimmt — vor allem auch viele weniger akrobatische und einsteigerfreundlichere Varianten als Kopf- oder Handstand, für die ein gewisses Maß an Kraft und Körperkontrolle aus regelmäßiger Praxis bereits vorhanden sein sollte. Nach dieser Definition zählen auch Positionen wie die stehende Vorwärtsbeuge dazu, bei der Kopf und Herz ebenfalls tiefer liegen als das Becken — und selbst der nach unten blickende Hund lässt sich zusätzlich in diese Kategorie einordnen.",[],"text_slice$dc976648-ed80-4da9-8b4a-eb5fa630804c","text_slice",{"variation":116,"version":117,"items":130,"primary":131,"id":150,"slice_type":128,"slice_label":5},[],{"content":132},[133,137,140,143,147],{"type":134,"text":135,"spans":136},"heading2","Was Umkehrhaltungen wirklich bewirken",[],{"type":103,"text":138,"spans":139},"Wie jede Asana hat auch jede Umkehrhaltung ihre eigene, spezifische Wirkung. Allgemein lässt sich jedoch sagen, dass Umkehrhaltungen auf mentaler Ebene dazu beitragen, alles einmal aus einem ganz anderen Blickwinkel zu betrachten — die Welt steht buchstäblich Kopf. Bei allen Positionen mit angehobenen Beinen werden diese zudem entstaut, was besonders im Sommer oder bei schweren Beinen als angenehm empfunden wird. Zudem gelten Umkehrhaltungen als ausgleichend und werden oft am Ende einer Yogaeinheit geübt.",[],{"type":103,"text":141,"spans":142},"Eine oft gelesene, aber zu relativierende Behauptung ist, dass Umkehrhaltungen Kopf und Gehirn „besser durchbluten\" würden. Diese Durchblutung reguliert sich im Körper ohnehin selbst — sonst wären Kopf und Gehirn den Rest des Tages, den man aufrecht und nicht auf dem Kopf stehend verbringt, ja ständig unterversorgt.",[],{"type":144,"text":145,"spans":146},"heading3","Einstieg für Einsteiger:innen:",[],{"type":103,"text":148,"spans":149},"Wer noch nicht bereit für Kopf- oder Schulterstand ist, kann trotzdem von Umkehrhaltungen profitieren — etwa mit Viparita Karani (Beine an der Wand) oder Adho Mukha Svanasana (Herabschauender Hund). Beide gelten formal als Umkehrhaltungen, erfordern aber deutlich weniger Kraft und Übung als klassische Kopf- oder Handstände.",[],"text_slice$6c79bfb3-9f20-486b-8890-c0d87a533e25",{"variation":116,"version":117,"items":152,"primary":153,"id":183,"slice_type":128,"slice_label":5},[],{"content":154},[155,158,161,165,168,171,174,177,180],{"type":134,"text":156,"spans":157},"Wirkung von Umkehrhaltungen",[],{"type":144,"text":159,"spans":160},"Körperlich:",[],{"type":162,"text":163,"spans":164},"list-item","Entstaut die Beine, angenehm besonders bei schweren Beinen oder im Sommer",[],{"type":162,"text":166,"spans":167},"Kräftigt je nach Haltung Schultern, Rumpf und Nacken",[],{"type":162,"text":169,"spans":170},"Wirkt ausgleichend am Ende einer Yogapraxis",[],{"type":144,"text":172,"spans":173},"Mental:",[],{"type":162,"text":175,"spans":176},"Bringt einen bewussten Perspektivwechsel",[],{"type":162,"text":178,"spans":179},"Kann herausfordernd und gleichzeitig befreiend 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