Intro to Inversions: A Yogic Journey Upside Down
Inversions in yoga—whether gentle or advanced—offer a unique opportunity to cultivate strength, confidence, and play. While these postures can be intimidating, they also invite us to shift perspective, confront fear, and rediscover joy in movement.
What Is an Inversion?
An inversion is any yoga posture where the heart is positioned above the head. This includes familiar shapes like legs up the wall, forward folds, and downward-facing dog, as well as more advanced asanas like headstand, forearm balance, and handstand. Inversions are accessible across a wide spectrum of experience levels and can be adapted to suit nearly every body.
Common Fears—and How to Face Them
It’s natural to feel intimidated by inversions. Adults, especially, may fear falling, injury, or simply looking silly. These fears are valid—but they’re also opportunities for growth. Some supportive strategies include:
Inviting playfulness: Embrace curiosity and joy, rather than perfection.
Progressive loading: Build strength and alignment gradually through preparatory poses.
Staying grounded: Start with accessible inversions like legs up the wall or downward dog.
Foundational Skills for Inversions
To approach inversions safely and effectively, it helps to develop:
Shoulder and wrist mobility
Core engagement and control
Open hamstrings
Proprioception (awareness of the body in space)
Nervous system regulation
Use props, walls, and skilled instruction to create an environment of support and success.
Benefits of Inverting
Inversions offer a range of physical, emotional, and energetic benefits:
Physical: Improves circulation, builds upper body and core strength, supports endocrine health.
Mental/Emotional: Boosts confidence, sharpens focus, and invites lightheartedness and exploration.
Energetic/Philosophical: Helps balance downward-moving energy (apana vayu), cultivates non-attachment (aparigraha), and embodies surrender (Ishvara pranidhana).
Inverting literally and symbolically flips our experience—reminding us to let go of outcomes and show up with presence.
Beginner-Friendly Inversions
If you're new to going upside down, try incorporating:
Legs Up the Wall (Viparita Karani) – a calming, restorative inversion.
Downward-Facing Dog – builds strength and steadiness in the upper body.
Supported Shoulderstand Variations – with props and proper guidance.
Dolphin Pose – strengthens shoulders and core, preparing for forearm balance.
Tips for Safe Practice
Warm up your wrists, shoulders, and hamstrings.
Use the wall for security.
Focus on short holds, mindful breathing, and smooth transitions.
Exit slowly and rest in child’s pose before standing.
Seek expert instruction—especially for advanced postures.
Note: Always consult with a medical professional if you have contraindications such as glaucoma, neck injuries, high blood pressure, or are pregnant.
A Yogic Lens on Inversions
Inversions serve as a metaphor for non-attachment, surrender, and the ability to trust the unknown. We practice for the process—not perfection. Whether you’re playing with handstands or simply enjoying a long downward dog, going upside down reminds us that yoga is ultimately about presence, exploration, and joy.
To deepen your personal or teaching practice, stay tuned for upcoming inversions workshops at True Love Yoga.
Explore more insightful episodes at Deepen Your Yoga Practice, and remember: you don’t need to master a handstand to be a yogi—just the courage to stay curious and keep showing up.
