Inversion Sling Yoga Swing Instructions

A yoga swing -- also referred to as an inversion sling or yoga trapeze -- fully supports your body, allowing you to bend upside-down while suspended in the air and introducing you to a whole new spectrum of yoga poses. Yoga swings hold your body using wrapping made from leather, cotton or silk fabrics. Yoga swings may hang from a stand, overhead beam, door frame or other sturdy objects. Inverted yoga swing poses release the pressure of gravity on your spine, release tension placed on the nerves and increase spinal joint mobility.

Entering Inversion

Entering the inversion position may sound scary, but take peace of mind in knowing that the sling easily supports your weight. Sit on your yoga swing as you would a playground swing with the wrap supporting your thighs and buttocks. Hang on to the sides of the swing as you would the ropes or chains of a conventional swing and bend your upper body back until you are inverted.

Inverted Dhanurasana

The Inverted Dhanurasana, also known as the Reverse Bow, is a simple pose to start out with and to use as a gateway into other inversion poses. Bend your knees deeply backward, bringing your legs close enough so you can grab your ankles while arching backward. Hold the pose for as long as you like and enjoy the stretch you receive in your chest and shoulders.

Back Bend

The back bend is slightly more complicated than the Inverted Dhanurasana. From the Inverted Dhanurasana position, release your legs from your grasp and grab the side of the wrap for security. Open your legs and raise them around the top of each side of the wrap. Bend your right leg sideways and hold the wrap with your ankle. Bend your left leg backward and take a hold of it with both hands, then relax. For a more advanced version of this pose, wrap your left arm around the bent left leg with your hands held together behind your head. Hold these poses for five to 10 breaths.

Exiting Inversion

To exit the inverted position, unclasp your hands from each other and remove your left arm from your left leg. Straighten your left leg. Grab the sides of the swing to let your arms stabilize your body weight. Unwrap your legs from around the wraps and bring your legs down. As you lower your legs, your upper body is raised until you are back in the sitting position where you can exit the swing.


Inversion is not for everyone. People with high blood pressure and glaucoma should avoid inversions because of potential complications. Consult with your physician before using a yoga swing.

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About the Author

Jason Cooley began writing in 2005 as the owner of a personal-training business, authoring advertising copy and business contracts. He has since served as a writer with Oral B and On Top of My Diabetes.