5 Awesome inversion table exercises I recommend my students with back pain

An Inversion table is highly effective in reducing back pain and stiff joints problem and if you perform proper exercises and stretches, you can achieve this result much sooner. Are you new to the whole Inversion table concept? Then first read reviews at Fitnessguyd before you get one and don’t worry, with the help of these exercises and stretches, you would feel rejuvenated and fit again and your back pain would be a problem of the past.

So, go ahead and try these exercises right now and see the results for yourself:

inversion table

Decompressing exercise

A good warm-up is important before every training session and this decompressing exercise will provide you with the much-need stretch before the start of every training day.

This is an effective use of an inversion table and helps you in stretching and relaxing more than it is possible by simply hanging upside down.

All you have to do is pull your arms towards your head (in the downward direction) and hold the legs of the table and pull yourself. This will help in decompressing your spine and will be more effective in relieving your back pain.

Improved circulation exercise

Another good stretch to improve your blood circulation, this will further add-on value to your body as you release the tension by stretching your body.

Just assume the position similar to the previous exercise, pull your arms downward, in your head’s direction, and hold the table leg on one side so that your body is in a little-twisted position.

Inverted crunches

Another great upper body workout is to perform inverted crunches on your inversion table. You need to start this slowly so as to not burn out, so start your exercise from an angle of 15-20 degrees and then slowly build it up.

It is a lot more difficult to perform inverted crunches than the ones you do by laying down on the floor and you would see the results of this intense workout after some time in your abdominal muscles.

table crunches

Back extensions

Another great exercise for core-strengthening is doing back extensions using an inversion table. You have to assume the similar position of arms crossed at the back of your head and abs facing outward, but you need to just arch your back a little when you are using the inversion table. This is a great exercise for all those aspiring athletes and will help in strengthening your muscles greatly.

Inverted squats

Another great exercise which when performed using an inversion table will provide you with the intense workout that you really needed. It will help you in strengthening your leg muscles and your glutes while working your hamstring too.

For this exercise, you just need to hang upside down from the inversion table while holding onto the A-frame legs to keep your body stable.

Now, you need to pull your legs toward yourself in the form of a squat and then hold it for a few seconds. Then release this position and repeat it for a few times.

Learn more in detail about why these tables are so effective

My tips to buy the perfect yoga mats

You might think that buying a Yoga mat for yourself is a piece of cake but you are absolutely mistaken. The best yoga mats would ensure that you have a good session and would be both comfortable and convenient for you.

You must always keep in mind that your yoga practice depends on a lot on your yoga mat and if you get a bad mat for yourself, you would be actually causing more harm than good to your body.

Here are a few things which you should keep in mind the next time you go on a Yoga Mat hunt:

Stay away from slippery mats

There are many mats with a smooth surface and you would like the touch and feel of those mats but we would advise you to stay away from such mats because you would end up slipping on them whenever you try a yoga pose and would end up hurting yourself. You need to go for a mat with texture so that it provides you with a strong grip and won’t let you slip during your yoga practice.

non slip

Go for chemical-free mats

You need to keep in mind that you would spend at least 1 hour every day on your Yoga mat so, it is important to choose one which is PVC-free and would protect you from inhaling toxins and chemicals when you are practicing yoga.

Make sure that you always go for PVC-free yoga mats which are made out of rubber and will provide you with a safe surface area to practice upon.

It should be lightweight

Another important thing to keep in mind while buying a Yoga mat for yourself is to keep it light and not too heavy as you would be carrying it in and out and would need to transfer it to many places.

You don’t want a thick mat which would be difficult to carry around so don’t get tempted with a good padding, you need to keep it light too.

padding provided

Only use good quality mats

This is another factor which you cannot compromise upon. You need to choose a mat which is not too thin or harmful to the environment and would last for a long time.

You don’t want it to get ruined after a few uses itself. It might look like a tempting offer to buy a cheap mat but think about it, in the long run, a cheap mat could seriously harm you when you are practicing yoga. So, always choose quality over price.


Georg Feuerstein’s seminal book, The Yoga Tradition, makes brief mention of a concept he names verticalism, a strict soteriology of ascent up and out of the Sushumna Nadi. Once the granthis (knots that prohibit subtle body energy from completely rising) are dissolved through continuous yoga practice, the esteemed yogin ultimately ascends completely; culminating in a full-on up-and-out of the real Self from the decidedly unreal body. Bliss. Peace. Emancipation. Finality.
Sound familiar?
It’s probably the most common story of liberation out there. Something, well, literally out there.
As in, other than here.
(for my ivory tower friends, yes, I realize that this explanation is drastically simplified… you know, it’s a blog.)
Inherent in Feuerstein’s naming of this vertical liberation, is the notion that just maybe there exists an alternative version of this ‘full’ realization that’s just as valid as the former… Or, perhaps there are a number of alternatives.
Or even infinite alternatives.
Unfortunately, as far as I’m concerned, this novel conception — that there are many means through which liberation may occur — is an issue that has been largely absent from the current dialogue within modern yoga. Despite the injection of the word tantra into the philosophical blogosphere (the varying definitions of its revolutionary ideology prevalent in any google search), the most contemporary language around yoga perpetuates the same vertical mentality, flattening the possibility of metaphysical pluralism.
Why have we, for the most part, so easily skimmed Feuerstein and others’ articulate distinctions (of a strict, ascending verticalism juxtaposed with the lived, embodied liberation of tantra) without fully acknowledging and exploring the heavy observation implicit in this distinction itself — that there just might be many methods of spiritual liberation?
((teacher training overwhelm? perhaps.))
In other words, why do we hold ourselves, our lived bodies and ‘promise’ for self-realization so rigidly poised for ascension and ascension alone?
This issue of privileging the ascent of the Self, consciousness, prāṇa, kuṇḍalinī, is one that I have long contemplated, but, frankly, have only recently decided to go public with. Since my vision and embodied experience don’t align with the normative soteriological view, I’ve reserved my public speech on this topic to contemplative hikes and small gatherings with friends, audiences far easier to win over than overwhelming scrutiny of public opinion in general.
But at this point, I’m feeling pretty damn ready to make my heretical Self-known.
In fact, I strongly suspect that this exercise in speaking my own radical truth is essential to my personal growth.
And, maybe it is for you too.
The modern yoga-culture privileging of metaphysical ascent oppresses its naturally opposing action, the descent, and immediately rules out any other alternatives — imposing a structure of subjugation that inherently disengages us from a vast portion our embodied existence.
Most importantly, this closed system fails to acknowledge our varied diversity as human beings.
An overemphasis on the hierarchical ascent, the up-and-out as a means for liberation, imposes a system of forcible amputation — exorcising the ‘good’ or ‘highest’ of ourselves from the substantially ‘lowest’, the assumedly unimportant remainder of our psychological and physiological makeup — denies the wisdom that the ‘marginal’ self might possess.
Leaving us isolated, not knowing oneself or ones’ world fully, but rather partially, incompletely.
In the great reflection of the universe, when our language (as teachers and practitioners) simply perpetuates this inequality of methods, especially without exploring the myriad possibilities for ourselves, we’re really only doing a small part of our homework. As we dismember the ‘unworthy’ parts of ourselves, how can we possibly be able to fully serve our students, comrades, and friends along the path?
As our language constructs our reality, this oppressive superstructure of linguistic ‘sensibility’ espouses a culture of physical bodies and energetic experiences completely subservient to the hegemonic power of vertical ideology. We perpetuate this flawed and limited envisioning through our language and how we think liberation is supposed to be.
In my opinion, this is a serious act of violence (himsa). It can be traumatic and so deeply subconscious that it’s difficult to articulate, and through our silence, this system only becomes more firmly rooted within our collective modern yoga consciousness.
All are serious warning signs, which for me indicate that this silence around the issue of metaphysical pluralism is not what Yoga (Union) is about.
This normalization of verticalism through our language, either conscious or unconscious, is not an embrace of diversity, equal importance, or holism. Rather, it’s a systematic, self-inflicted power over ourselves and others that just causes further suffering, and leads me to seriously wonder why we’re not talking about it!
So, I’m stepping off the soapbox now because I’m really excited to hear your thoughts and experience on this–
Please share your thoughts in the comment section here:
How have you experienced this imposed systemic verticalism… as a student? As a practitioner? As a teacher?
… What’s it like? And what does it all mean, to you?