Inversions Defined

Turning your world upside down—literally and metaphorically

In yoga, an inversion is any pose where your head drops below your heart. From the accessible Downward Facing Dog to the dramatic Headstand, inversions reverse our usual relationship to gravity and offer unique physical and mental benefits.

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Common Inversions by Level

Inversions span the full spectrum of difficulty. Here's a progression from most accessible to most challenging:

Legs Up the Wall

Viparita Karani Beginner

The most restorative inversion—lie on your back with legs resting up a wall. Passive, calming, accessible to almost everyone.

Downward Facing Dog

Adho Mukha Svanasana Beginner

A foundational pose that's technically an inversion—head below heart with weight distributed between hands and feet.

Standing Forward Fold

Uttanasana Beginner

Fold from standing, letting the head hang. Simple access to inversion benefits with minimal intensity.

Dolphin Pose

Ardha Pincha Mayurasana Beginner-Intermediate

Like Downward Dog but on forearms—builds shoulder and core strength for more challenging inversions.

Shoulderstand

Sarvangasana Intermediate

The "queen of asanas"—body inverted on shoulders with legs reaching skyward. Traditionally held for extended periods.

Plow Pose

Halasana Intermediate

From Shoulderstand, legs lower behind head until toes touch the floor. Deep stretch for the spine.

Headstand

Sirsasana Intermediate-Advanced

The "king of asanas"—balancing inverted on the crown of the head with forearms as foundation.

Handstand

Adho Mukha Vrksasana Advanced

Full bodyweight on hands, body completely inverted. Requires significant strength, balance, and confidence.

Benefits of Inverting

Inversions offer benefits that upright poses simply can't replicate—though claims about them should be held with some nuance.

Circulatory Support

Gravity assists venous return, giving the heart a brief respite and encouraging circulation from the lower extremities.

Lymphatic Drainage

The lymphatic system relies on movement and gravity—inversions help move lymph fluid that may pool in the legs.

Perspective Shift

Literally seeing the world upside down can break habitual patterns of perception and thinking.

Core Strengthening

Most inversions require significant core engagement to enter, hold, and exit safely.

Confidence Building

Facing the fear of going upside down—and succeeding—builds trust in your body's capabilities.

Focus and Presence

Inversions demand attention—your mind can't wander when you're balancing upside down.

A Note on Claims

Traditional yoga texts make grand claims for inversions—Headstand supposedly cures everything from gray hair to digestive disorders. Modern science supports some benefits (circulatory changes, stress reduction) while remaining skeptical of others. Practice inversions for how they make you feel, not for miracle cures.

Building Up to Inversions

If full inversions feel far away, here's a progressive path to build the strength, awareness, and confidence you'll need:

A Suggested Progression

  1. Start with Forward Folds—get comfortable with head-below-heart from standing and seated positions
  2. Master Downward Dog—build shoulder stability and learn to distribute weight through the hands
  3. Practice Dolphin—strengthen shoulders and core while simulating the arm position of Headstand
  4. Try Legs Up the Wall—experience full inversion with complete support
  5. Learn Supported Shoulderstand—with blankets under shoulders and potentially a wall for support
  6. Practice Headstand prep—lifting one leg at a time, or both with bent knees at the wall
  7. Work with a teacher—for Headstand, Handstand, and other advanced inversions, in-person guidance is invaluable

There's no rush. Some practitioners never do Headstand—and that's perfectly fine. The benefits of inversions are available at every level of the progression.

Cautions and Contraindications

Inversions aren't appropriate for everyone at all times. Take these seriously:

When to Avoid or Modify Inversions

  • High blood pressure: Full inversions increase blood pressure in the head—avoid or use gentle modifications
  • Glaucoma or eye conditions: Increased intraocular pressure can be harmful
  • Neck injuries: Shoulderstand and Headstand place significant load on the cervical spine
  • Menstruation: Some traditions recommend avoiding inversions during menstruation—listen to your body
  • Pregnancy: Generally modified or avoided, especially after the first trimester—consult your healthcare provider
  • Recent surgery: Especially abdominal, spinal, or cardiac
  • Ear infections: Inversions can worsen inner ear issues

When in doubt, start with gentle inversions (Legs Up the Wall, Forward Fold) and consult a qualified teacher or healthcare provider before attempting full inversions.

The Psychology of Inversion

Beyond the physical, inversions carry psychological weight. Going upside down is disorienting—we lose our usual reference points, our habitual relationship to up and down, floor and ceiling. This disorientation can be uncomfortable, but it's also an opportunity.

Fear often arises in inversions—fear of falling, of looking foolish, of being out of control. Working with these fears skillfully, incrementally, is itself a practice. The confidence that builds when you successfully navigate that fear extends beyond the yoga mat.

Changing Your Perspective

There's a metaphorical dimension to inversions: the willingness to see things from a different angle, to question assumptions, to literally turn your world upside down. When you've done it on the mat, you might find yourself more willing to do it in life—to question fixed views, to consider alternative perspectives, to embrace the unfamiliar.

Practicing Safely

A few principles will keep your inversion practice safe and sustainable:

Safety Principles

  1. Warm up adequately—cold muscles and joints are more vulnerable to strain
  2. Use props liberally—walls, blankets, and blocks are tools, not crutches
  3. Learn to fall safely—especially for Headstand and Handstand, practice exiting with control
  4. Protect your neck—never turn your head while weight is on it; use blankets under shoulders for Shoulderstand
  5. Build progressively—master each level before advancing to the next
  6. Rest when needed—if you're trembling or straining, come down
  7. Work with a teacher—for challenging inversions, in-person instruction is worth it

Inversions reward patience. The practitioner who spends six months building a solid Dolphin Pose will have a more sustainable Headstand than the one who kicks up against a wall on day one. There's no deadline. The practice will be there when you're ready.

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