Pose Directory > INVERSIONS



Downward facing dog is the most commonly practiced inversion. The heart is above the head, but the body is supported by hands and feet. Most inversions are practiced at the end of a yoga class, just before relaxation. Shoulder stand, headstand and hand stand are examples of advanced inversions. They require strenuous effort. They require strong shoulder, core and leg muscles.

Modified inversions include ½ shoulder stand, plough and shoulder bridge. These poses are suitable for beginners and help prepare the body for the full pose. Gentle inversions combine reclining poses with legs extended vertical. Head and handstands may also be practiced against the wall.

On this page, you will find links to articles for teaching and practicing inversions. Each article includes instructions, a list of benefits, modifications and variations. Although, these are intended for certified instructors of yoga, beginner yogis will also find them useful.

Four Limbed Staff Pose

From plank position, ensure that the hands are lined up with the shoulders and just slightly wide...

Plank Pose

Begin from hands and knees.  Line up the palms just slightly wider than shoulder distance apart a...

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