Inversion Yoga Poses

Inversion yoga poses are a category of yoga postures in which the head is positioned below the heart. These poses involve reversing the usual gravitational pull on the body, with the hips and legs lifted higher than the head. Inversions can range from mild to advanced, and they offer a unique set of benefits to the practitioner.

Reclined Tortoise Pose
Reclined Tortoise Pose
Supta Kurmasana
Upward Standing Staff Pose
Urdhva Dandasana
Squeezing Pose
Half Handstand At Wall
Half Handstand At Wall
Ardha Adho Mukha Vrksasana
Formidable Face Pose - YanvaYoga
Formidable Face Pose
Ganda Bherundasana
Standing Yoga Seal - YanvaYoga
Standing Yoga Seal
Dandayamana Mudrasana
Standing Splits Variation At Wall - YanvaYoga
Standing Splits Variation At Wall
Urdhva Prasarita Eka Padasana Variations
Bound Inverted Tortoise Pose
Bound Inverted Tortoise Pose
Baddha Viparita Kurmasana
One-Legged Stretched Out Scorpion Pose
One-Legged Stretched Out Scorpion Pose
Eka Pada Paripurna Vrschikasana

Inversion yoga poses can range from gentle and beginner-friendly poses to more advanced and challenging ones. Here are some types of inversion yoga poses:

  • Mild Inversions: Viparita Karani (Legs Up the Wall Pose), Prasarita Padottanasana (Wide-Legged Forward Bend Variation with Head on the Floor)
  • Supported Inversions: Salamba Sarvangasana (Supported Shoulder Stand), Salamba Sirsasana II (Supported Headstand).
  • Classic Inversions: Sirsasana (Headstand), Sarvangasana (Shoulder Stand).
  • Arm Balance Inversions: Adho Mukha Vrksasana (Handstand), Pincha Mayurasana (Forearm Stand).
  • Advanced Inversions: Eka Pada Sirsasana (One-Legged Headstand), Astavakrasana (Eight-Angle Pose).
  • Dynamic Inversions: Handstand Variations, Pincha Mayurasana Variations.

Inversions are energizing, improve circulation, and offer various physical and mental benefits. However, they should be practiced with caution, and it’s crucial to develop the necessary strength and alignment under the guidance of a qualified yoga instructor. As with any yoga practice, individual variations and contraindications should be considered when attempting inversions.

Benefits and Contraindications


Improved blood circulation, which can enhance brain function and mental clarity.

Lymphatic drainage, aiding in detoxification and immune system support.

Spinal decompression, reducing compression and tension in the spine.

Increased upper body and core strength.

Enhanced balance, coordination, and proprioception.

Boosted self-confidence and a sense of accomplishment.


Neck injuries or cervical spine issues.

High blood pressure or uncontrolled hypertension.

Menstruation (for certain inversions).

Frequently Asked Questions

What is the easiest inversion yoga pose?
The easiest inversion yoga pose is actually Downward Facing Dog (Adho Mukha Svanasana). It's a foundational yoga pose that is commonly practiced and suitable for most practitioners, including beginners.
Is a handstand an inversion?
Yes, a handstand is considered an inversion in yoga. In a handstand, the body is fully inverted, and the weight is balanced on the hands, with the head positioned below the heart. The feet are lifted up toward the sky, and the entire body is supported by the hands and arms.

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