Inversions in Yoga — The Power of Changing Perspective and Energy
- Javier Wilensky
- Apr 13
- 3 min read
Updated: 5 days ago
Inversions Are Not Just for Advanced Yogis
When people think about inversions in yoga, they often imagine handstands or headstands — the kind of poses that seem reserved for experienced practitioners.
But the truth is, inversions begin much earlier than that.
Every time your head drops below your heart, you’re already entering this world of shifted perspective — a world where breath, focus, and presence become your guides.
Accessible Inversions for Every Yoga Practice:
Uttanasana (Standing Forward Bend)
Prasarita Padottanasana (Wide-Legged Forward Bend)
Parsvottanasana (Pyramid Pose)
Adho Mukha Svanasana (Downward-Facing Dog)
These standing inversions are a perfect way to get comfortable with being upside down, gradually building strength, trust, and awareness in your practice.
And if bearing weight on the neck or shoulders isn’t part of your practice (yet), you can still receive the benefits of inversions through supported poses like:
Chatushpadasana (Bridge Pose Preparation)
Setu Bandha Sarvangasana (Bridge Pose)
These shapes offer space for the chest, reverse the flow of energy, and provide many of the calming and restorative qualities of full inversions — without going completely upside down.
The Inversion Sequence That Changed My Yoga Practice
One of my favorite personal yoga sequences has always included a progression like this — a simple but profound journey from standing forward bends to full inversions:
Adho Mukha Svanasana
Uttanasana — Concave Back
Uttanasana — Final Stage
Adho Mukha Vrksasana (Handstand)
Pincha Mayurasana (Forearm Stand)
Sirsasana (Headstand)
[Optional poses in between for balance or mobility]
Sarvangasana (Shoulderstand) Variations
Holding each pose for up to 5 minutes, fully focused on the breath, slowly turned my asana practice into a moving meditation.
Staying in Sirsasana (Headstand) or Sarvangasana (Shoulderstand) for longer periods — ideally 10 minutes when possible — is where the magic really happens.
It’s no longer about strength or flexibility. It becomes about stillness. Observation. Internal space.
The Benefits of Inversions in Yoga — From
Light on Yoga
&
A Gem for Women
(and My Own Heart)
All ilustrations belongs to @svenjakarstens
Physical Benefits of Inversions
Improves blood circulation and venous return
Stimulates the endocrine glands — pituitary, pineal, thyroid, and parathyroid
Balances hormones naturally
Relieves fatigue, swelling, and varicose veins
Nervous System Benefits of Inversions
Inversions have an extraordinary effect on the nervous system. When practiced with steadiness and breath awareness, they regulate and soothe the entire body.
Staying in inversions for a few minutes encourages the exhalation to lengthen naturally. The body shifts into a parasympathetic state — the healing, restoring “rest and digest” mode.
In My Experience, This is the Magic of Inversions:
They calm you down when you’re anxious.
They energize you when you’re dull.
They sharpen your focus when you’re distracted.
They quiet the mind when you can’t sleep.
And when coupled with long-held forward bends, inversions become the perfect practice for those restless nights when sleep feels distant.
A Practice for Each Day of the Week
If you’re curious to experience how a simple, structured yoga routine can support your body, mind, and nervous system throughout the week — check out my online course: A Practice for Each Day of the Week.
In this 7-class journey, I guide you through different categories of poses and qualities each day — from grounding standing poses to soothing inversions — helping you cultivate clarity, endurance, vitality, and emotional balance.
This is a beautiful entryway to build consistency, deepen your practice, and begin to experience yoga not just as movement — but as daily medicine.
Discover the Course →
Ready to Go Even Deeper?
Inversions are just a small part of the transformative path of yoga.
If you feel ready to explore yoga beyond the mat — studying alignment, breath, philosophy, and the art of teaching from the heart — my Yoga Teacher Trainings are open for you.
Whether your intention is to teach or simply to evolve as a student, these trainings are designed to offer knowledge, clarity, and a life-changing experience.
With Purpose
Inversions teach us that stillness doesn’t mean stagnation — it means presence.
Being upside down reminds us that clarity, peace, and courage are not outside of us — they live within us, waiting for us to slow down, turn inward, and trust.
Sometimes… changing your view is all you need to change your life.
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