Inversions yoga poses
Hips or heart above the head, from gentle to advanced.
Downward-Facing Dog Pose
Adho Mukha Śvānāsana
An inverted V-shape that lengthens the entire back body, stabilizes the shoulder girdle, and restores steady energy.
Downward-Facing Dog Pose with Left Leg Up
Eka Pāda Adho Mukha Śvānāsana
A dynamic three-legged inversion that lengthens the standing hamstring, strengthens the shoulders, and refines core and pelvic stability.
Downward-Facing Dog Pose with Right Leg Up
Adho Mukha Śvānāsana
A dynamic three-legged inversion that lengthens the standing hamstring, strengthens the upper body, and challenges single-leg stability.
Ear Pressure Pose
Karṇapīḍāsana
A deep inversion folding the knees beside the ears to lengthen the spine, quiet the sensory organs, and calm the nervous system.
Easy Plow Pose
Halāsana
A gentle, supported inversion that releases tension across the entire back body, neck, and shoulders while calming the nervous system.
Easy Supported Shoulderstand
Sālamba Sarvāṅgāsana
A gentle, prop-supported inversion that elevates the pelvis and legs to soothe the nervous system and relieve tired feet.
Easy Supported Shoulderstand with Tilted Legs
Sālamba Sarvāṅgāsana
A gentle, supported inversion that elevates the pelvis and angles the legs to calm the nervous system and relieve tired legs without straining the neck.
Feathered Peacock Pose
Pīñcha Mayūrāsana
A balancing forearm inversion that builds upper-body power, deep core stability, and open shoulders.
Great Plow Pose
Mahā Halāsana
An advanced inversion that stretches the entire posterior chain and shoulders while demanding deep core control and spinal flexibility.
Headstand Preparation Pose I
Śīrṣāsana Pūrva-abhyāsa I
A foundational inversion drill that builds the shoulder stability, core strength, and spinal alignment necessary for full Supported Headstand.
Headstand Preparation Pose II
Śīrṣāsana Siddhi II
A powerful inverted prep that builds the foundational core and shoulder stability required for full, safe elevation into Headstand.
Lotus in Shoulderstand (Advanced)
Ūrdhva Padmāsana
An advanced inversion combining a classic shoulderstand with full lotus legs, demanding deep hip mobility, core control, and steady balance.
Plow Pose
Halāsana
A classic inversion where the legs reach overhead to the floor, releasing spinal tension while deeply calming the nervous system.
Plow Pose with Hands Under Head
Halāsana
A calming inversion where the legs reach overhead to the floor while the hands cradle the back of the head to open the spine, neck, and shoulders.
Supported Headstand
Sālamba Śīrṣāsana
A classic inversion where the body balances vertically on a forearm tripod, building deep core stability and upper-body strength.
Supported Headstand with Feet Together
Sālamba Śīrṣāsana
A foundational inversion that stacks the body over a secure forearm tripod to build deep core stability and calm the mind.
Supported Headstand with Legs Parallel to Floor
Ūrdhva Daṇḍāsana, Sālamba Śīrṣāsana stage
An advanced headstand variation where the legs lower to a horizontal plane, demanding tremendous core control and shoulder stability.
Supported Plow Pose
Sālamba Halāsana
A deep inversion where hands support the back as the feet rest overhead, stretching the spine and calming the nervous system.
Supported Shoulderstand
Sālamba Sarvāṅgāsana
A classic inversion where the body rests vertically on the shoulders, cultivating mental calm and upper-body strength.
Supported Shoulderstand with Left Leg Lowered Behind the Head
Eka Pāda Sarvāṅgāsana
An advanced asymmetrical inversion where one leg lowers to the floor behind the head while the other stays reaching vertically, challenging balance and focus.
Supported Shoulderstand with Right Leg Lowered Behind the Head
Eka Pāda Sarvāṅgāsana
A challenging inversion where one leg lowers toward the floor overhead from Shoulderstand, opening the hamstrings while challenging core balance.
Unsupported Shoulderstand
Nirālamba Sarvāṅgāsana
An advanced inversion that challenges balance, core, and spinal stability by lifting the entire body vertically without hand support.
Unsupported Shoulderstand with Hands Behind Back
Nirālamba Sarvāṅgāsana
An advanced inversion where you balance on your shoulders without hand support, challenging deep core stability, neck safety, and spatial awareness.
Upward Lotus Pose
Ūrdhva Padmāsana
An inverted variation of Shoulderstand with legs bound in Lotus, cultivating intense balance, deep hip opening, and mental clarity.