Yoga Inversions for Beginners
/In yoga, an inversion refers to a pose in which your head is closer to the ground than your heart. There are numerous benefits to inversions, including improved circulation, increased energy (active inversions such as handstand), relaxation (“passive” inversions such as Legs Up the Wall and Shoulder Stand), core and other muscle strengthening, and improved balance, to name a few. Admittedly, “a pose where your head is closer to the ground than your heart” can sound daunting, especially to those newer to yoga. And while it’s true that there are certain inversions, such as handstand, that I wouldn’t recommend to yoga beginners, there are certainly inversions that are more accessible. I thought I’d share some of these options here, for those who might want to try an inversion, but who may not feel confident attempting the poses more classically thought of as inversions. (Note: You’ll see at least one pose here at least that likely looks quite familiar, and if you’ve taken yoga, you’ve probably already done it!).
Before I continue with the poses, though, there are a few contraindications to inversions. While each person experiences these uniquely, you may want to consider avoiding or modifying/using caution with any of the following:
Hypertension (especially uncontrolled/untreated) and heart conditions
Detached retinas
Vertigo/Dizziness/Inner ear trouble/anything else that could make you feel disoriented with your heart above your head.
Recent dental work (such as recent oral surgery)
If trying the pose causes pain, especially in the head/neck/spine
*Pregnancy and inversions: While it can be safe to do inversions that you’re familiar with in pregnancy, I wouldn’t recommend learning a new one, especially one with the chance of a potential fall (i.e. handstand, forearm handstand, headstand) when pregnant. If you have inversions in your practice and are comfortable doing them (and have been given no reason by a medical professional not to), then it’s not unsafe as a rule. Everyone’s experience is going to feel different, and it’s best to work with your medical/health professionals, yoga instructors, and your own experience/knowledge of your body to make decisions about your practice.
Downward Facing Dog (Adho Mukha Svanasana)
Downward facing dog is one of the most recognizable yoga poses, and it’s one that’s incorporated frequently in most Vinyasa and Hatha classes, among other styles. A few of the key cues for down dog include:
Hands are shoulder-width apart, with either middle or pointer finger pointing toward the top of the mat (I’ve heard it both ways, I think it depends on which feels best to you).
Feet are hips width apart
Press down evenly into both hands and feet
Hips (“sits bones”) lifting toward the ceiling
Navel in and up, low ribs in (but make sure you’re not holding your breath!)
Gaze is either between the knees or toward the navel.
Dolphin Pose
Dolphin more or less looks like a downward facing dog on the forearms. Getting into Dolphin:
Start in Table (hands and knees).
Bring the forearms onto the ground, palms facing down. Elbows are directly under shoulders (a good test of the placement is to see if you can grab opposite forearms, then swing the arms back out so palms are down).
Step the legs back into a forearm plank. Press down through the hands and forearms to avoid dumping into the shoulders.
Navel in and up, low ribs in.
Begin walking the feet towards the head, so that you come into a slightly shortened down dog on the forearms.
Gaze is between the thumbs.
Dolphin with legs slightly further away from the head.
Dolphin after walking feet in towards the head more.
Bridge Pose (Setu Bandhasana)
Bridge pose is a back bend that’s excellent for opening up the heart, solar plexus area, and the back body, and while it’s not often thought as an inversion, it is. It may not give quite the same ‘heart above the head’ feeling or appearance as other inversions, but it’s a great way to get some of the benefits of inversions while still feeling relatively connected to the ground. It’s also an excellent prep pose for other back bends and inversions.
Lie on your back with your knees bent and feet flat on the floor, feet about hips width distance apart.
Walk the feet as close to the glutes (butt) as you can.
Wiggle the shoulder blades underneath your body.
On an inhale, press into the feet, lifting the hips in the direction of the knees.
Chest comes towards your chin, chin lifts away from the chest (allowing the throat to stay as open as possible).
Thighs squeeze towards each other.
There are a variety of hand positions. I have demonstrated two here. Clasping the hands underneath you is another popular option.
Classic Bridge arm position.
“Robot arms”: Elbows bend, hands frame hips.
Legs Up The Wall (Viparita Karani)
I’ve never heard the Sanskrit name actually used in class, but I included in case you hear it. Legs Up The Wall is a passive inversion often done at end of class (or occasionally the beginning to settle into class). While the heart isn’t technically any further from the ground than the head, the legs being well over head make this an inversion in my book. As demonstrated here, if you don’t have a wall, you can use another surface for support behind the legs, though a wall is ideal. Getting into Legs Up the Wall (or in this case, the couch):
Sit in side profile to the wall, with one hip against the wall.
Walk the hands behind you, and begin to bend the elbows. Begin gently lowering the torso toward the ground.
As you do this, begin to walk the legs up onto the wall (they’ll be bent at first).
Continue this action until you’re able to straighten your legs up the wall (butt/backs of legs are against the wall).
Hands are usually down by the sides, palms up.
Any time you exit an inversion, even a passive one like legs up the wall, give yourself time to come up slowly, and perhaps take a counter pose. From downward facing dog, we often walk forward to a fold at the top of the mat (this is also technically an inversion!) or pull forward to a plank. From Dolphin, close legged child’s pose is a nice counter pose. From Bridge, we often move into a supine twist, move slowly back up to seated, or move into another back bend. Legs Wall is often done right before the end of class, so it’s usually easy to come out of gently and stay low to the ground. If you do it at another point of class (or on it’s own at home), I suggest bending the knees so the soles of the feet are against the wall and then slowly rolling off to one side, pausing there for a moment before fully getting up.
If you have questions about these poses or inversions in general (or anything yoga related, really) I’m happy to help! Always feel free to reach out to me via comment, email, or social media.