You might remember as a child how easy it was to put yourself upside down. As we get older, we might be a little more hesitant to invert ourselves but there are many benefits to practicing being upside down.
What Is an Inversion in Yoga?
Typically an inversion posture in yoga consists of the placement of the heart below the head and the legs above the hips. The foundation, or place in which the body is balancing, can change depending on the posture. While poses like Handstand (Adho Mukha Vrksasana) or Headstand (Sirsasana) often come to mind, inversions can be much more approachable than that. In fact, many common yoga poses are considered mild inversions, including Downward Facing Dog (Adho Mukha Svanasana) and Standing Forward Fold (Uttanasana).
Common yoga inversions include:
- Headstand (Sirsasana)
- Shoulderstand (Sarvangasana)
- Handstand (Adho Mukha Vrksasana)
- Forearm Stand (Pincha Mayurasana)
- Legs Up the Wall (Viparita Karani)
The key takeaway: you don’t need to be balancing freely to experience the benefits of inversions.
Why Practice Inversions?
Generally speaking, inverted postures revitalize the entire body and bring clarity to the mind. By taking the weight off the legs, blood is brought to the brain and other internal organs which improves overall circulation and functioning of the internal systems of the body. In addition, it is believed concentration is improved, better sleep is nurtured, and the nervous system overall can operate more efficiently.
Some inversions are more uplifting and activating, like Handstand and Forearmstand, others like Headstand and Shoulderstand are therapeutic, even though they are physically challenging, and Legs Up the Wall is purely restorative and calming for the nervous system. Basically, there is an inversion that suits all your needs.
Physical Benefits
- Support healthy circulation by changing the direction of blood flow
- Build strength in the shoulders, arms, and core
- Engage stabilizing muscles and improve body awareness
Mental & Energetic Benefits
- Increase focus and concentration
- Boost energy and reduce fatigue
- Encourage a shift in perspective—both physically and mentally
Even gentle inversions can feel calming, while more active inversions can be energizing and uplifting.
Beginner-Friendly Inversions to Start With
If you’re just getting started, it’s important to build confidence gradually. These beginner-friendly inversions are a great place to begin:
Legs Up the Wall (Viparita Karani)
Legs Up the Wall (Sanskrit: Viparita Karani)
A restorative inversion that allows the body to relax while gently reversing blood flow. This is one of the most accessible inversions for beginners.
Downward Facing Dog (Adho Mukha Svanasana)
Downward Facing Dog (Sanskrit: Adho Mukha Svanasana)
A foundational pose that builds strength and introduces the body to a mild inversion.
Standing Forward Fold (Uttanasana)
Standing Forward Fold (Sanskrit: Uttanasana)
A simple way to experience the sensation of inversion without placing weight on the upper body.
Wide Legged Standing Forward Fold (Prasarita Padottanasana)
Standing Wide Legged Forward Fold (Sanskrit: Prasarita Padottanasana)
A common, neutral pose incorporated in many classes at YogaRenew. It helps get the sensation of dropping the head down towards the ground and finding stability in the hands and legs to eventually invert.
Bridge Pose (Setu Bandhasana)
Bridge Pose (Sanskrit: Setu Bandhasana)
A gentle inversion that strengthens the back body while opening the chest and shoulders.
Partner Inversions (or Against a Wall)
L-Shape Handstand and Downward Facing Dog
L-Shape Handstand and Downward Facing Dog
Take caution and go slowly when practicing this partner inversion. It’s a great way to get comfortable with climbing up a wall to press into L-Shape Handstand.
How to:
- Have your partner start in Downward Facing Dog (getting nice and stable)
- Step in front of them in a shortened Down Dog yourself
- Press firmly into your palms and lean forward slightly so your weight is more on your hands
- Slowly climb your feet (one at a time) up on their sacrum
- Once your feet are steady, straighten your legs any amount
*If you or your partner feel any discomfort, come out of the pose immediately! This is just a fun beginner-friendly partner pose to try.
What are the Precautions for Practicing Inversions?
Safety is key when exploring inversions—especially as a beginner. Moving slowly, listening to the guided instruction from an experienced teacher and also your own body will help you build strength and avoid injury. Always seek guidance from a doctor and an experienced teacher before going upside down.
However, do not go upside down if suffering from:
-
- High blood pressure
- Heart conditions
- Eye or ear problems
- Neck or shoulder injuries
Keep these additional tips in mind:
- Practice with a qualified yoga teacher when possible
- Use props like walls or blocks for support
- Focus on building shoulder and core strength over time
- Avoid rushing into advanced poses
- Progressing to Advanced Inversions
How Do I Practice More Advanced Inversions?
As your strength and confidence grow, you may begin to explore more advanced inversions. These postures require greater stability, mobility, and control.
Take your time with these poses. Consistency, patience, and proper alignment will support your progress over time.
My Final Thoughts
Inversions aren’t just about going upside down—they’re about building strength, repetition, and slowly coming into something over time. In my opinion, inversions should be practiced in every yoga class. Whether you’re in Legs Up the Wall or working toward Handstand (hopping at the wall or practicing the L-shape variation), every step counts. Start where you are, stay consistent with it, and trust the process of your own body.
FAQs About Yoga Inversions
Are yoga inversions safe for beginners?
Yes, when practiced with proper guidance and by starting with beginner-friendly variations.
How often should I practice inversions?
Practicing a few times per week can help build strength and confidence over time.
Do I need upper body strength to do inversions?
Beginner inversions require minimal strength, while advanced inversions will require more upper body and core engagement.
