5 Yoga Inversion Poses for Beginners

Yoga Inversions for Beginners

Any good yoga instructor will tell you that inversions are a must in any yoga routine. Personally, I wasn’t really a big fan of inversions till I seriously gave it a chance.

Inversions are a great practice. I found out that it helps to re-vitalize the nervous system along with the passage of blood flow and oxygen to our brain. Metabolic rates and energy levels are raised as well.

I won’t lie, the whole prospect of being upside down can be a little scary. But once you get the hang of it you’ll see that it really is worth it.

That being said, here are 5 inversion poses you can try as a beginner to get you started.

Note: You might also find this Telegraph article interesting if you’re an aspiring yogi.

#1 The Downward Dog

This might come as a surprise but this pose is actually an inversion. Many people, who are not familiar with yoga and inversions in general, think practicing inversions means you have to be upside down completely.

This is not necessarily the case. In this particular pose, however, your aim is to lower your head below your heart level. This helps you to focus and involve your core, hands and arms in this position.

To paint a picture in your head, think of forming a triangle with your body. Start by getting on all fours. Bow and place your head down at one end, point your hips upwards and towards your feet, and place your feet firmly at on the floor.

It’s smart to put your feet back as you start to get into the pose. Bring all your weight back towards your legs. Put pressure on your hands during this process.

The most common mistake people make during this pose is that they push their body too far forward. Avoid doing this at all costs. Bend your knees if you have troubles with your hamstrings. Release your head and hold the pose for 5-8 breaths.

#2 The Dolphin Pose

This is a great pose for people who are just starting to get into inversions. The Dolphin Pose mainly strengthens the core and upper body.

This is a highly recommended pose to start with. This is the basic and first step you will learn before you master the headstand. So, how does it work?

Begin in the same way you did for the downward dog pose. Get on all fours and lower your elbows enough so that they’re perfectly lined up with your wrists. Put pressure on your thumbs and forefingers and slowly raise your hips and back. Same as the downward dog, hold this pose for 5-8 breaths.

#3 Headstand

This pose requires you to have appropriate strength in your upper body. You need to feel relaxed. Not to mention, feel confident as you attempt this pose.

As mentioned before, you need to master the Dolphin Pose before you start this inversion. Start the basic step of the Dolphin Pose and intertwine your hands together. Make a fist with enough space in between to fit a small circular object, like a tennis ball.

Slowly start to bring your head in between your wrists. Use your forearms and wrists to raise your shoulders up above your ears. Close your legs in as much as you can and hold the pose for 5-8 breaths.

#4 Use The Wall

The Wall T-Stand is a fantastic pose that pushes you to locate your core. It gives you the freedom to move your legs while you are upside down. If that isn’t fantastic, then I don’t know what is!

Place the mat near a wall and get on all fours. Yes, they begin in the same way. Make sure your feet are near the base of the wall and keep your hands aligned with your shoulders.

It’s essential you do not move forward at all. Slowly raise your waist up and walk one foot up the wall. Level with your hips and do the same with the other leg. Remember to keep your legs straight at all times.

Your ab muscles are going to be on fire but that’s a good thing. Practice with 3-5 breaths and build it up to 5-8 breaths as you gradually get better at it.

#5 The Shoulderstand

The Shoulder-stand is like a relaxer and more calmer pose. It’s usually done at the end of most yoga sessions. It’s a peaceful and calm pose to master.

In contrast, it’s also a tough pose that works your entire body the whole time. You need to have very good balance for this because your spine is on the line here.

Take all the necessary precautions before you attempt this pose at first. Place blankets or towels at the end of your mat.

Lie down flat and work your abdominal muscles to lift your legs upwards. Put your weight in your arms and skull, and push the shoulders near the ears.

Once you feel like you are ready, completely focus on your ab muscles and push your legs upward to form a clean line direct upwards. Hold this pose for 5-8 breaths and slowly bring your legs down to finish.

Don’t let them fall directly, take your time and bring them down slowly.

Thoughts and Concerns

Practicing yoga has its advantages. You have a healthier mind, a toned and flexible body. Moreover, yoga is a great way to bring balance to your life in general.

Yoga fixes your immune system and builds up your stamina. It’s not just inversions that help, everything else in yoga is beneficial to us. It’s important and helps with all sorts of pain your body might be having. So keep practicing and remember to breathe!

Putting it all Together

If you’re looking for a YouTube workout for beginner yoga moves, check this one out:


  • https://en.wikipedia.org/wiki/Yoga
  • https://www.feedfond.com/
  • https://www.yogajournal.com/practice