gentle
15-Minute Introduction to Inversions
Gentle inversions, even as simple as legs up the wall, are consistently reported as restorative and calming — a useful end-of-day practice.
20 min · Kit: Yoga mat, Wall, Optional: folded blanket under shoulders
The session
- 13 min: Legs up the wall — lie on back, legs vertical against wall; rest and breathe
- 23 min: Bridge pose — hips elevated; hold 30 sec × 3
- 33 min: Supported shoulder stand preparation — feet to wall in 45-degree angle
- 43 min: Downward dog — classic inversion; hold 5 breaths × 3
- 53 min: Seated forward fold to come back down gently
- 61 min: Supine rest
Worth knowing
- Inversions are traditionally considered deeply restorative — changing blood flow and stimulating the parasympathetic nervous system
- Legs up the wall (Viparita Karani) is accessible to almost everyone and is one of yoga's most reliably calming poses
- Full shoulder stand is not optional without direct yoga teaching — the modifications here are suitable
- Avoid full inversions during menstruation if you prefer, and avoid with uncontrolled blood pressure, glaucoma, or neck injuries
