Legs Up the Wall — Viparita Karani

Difficulty: Beginner

A gentle, supported inversion that can feel calming and restorative for many bodies.

Gentle Alignment Cues:

• Sit close to the wall and swing legs up with support.
• Place a folded blanket under the pelvis if comfortable.
• Exit slowly by rolling to one side.

Benefits:

• Relieves tired legs
• Supports relaxation
• Offers a gentle inversion without weight‑bearing

Contraindications:

Glaucoma, uncontrolled high blood pressure, or discomfort lying on the back.

Variations:

• Place calves on a chair instead of using a wall.
• Keep knees bent and feet on the wall.

Supported Shoulderstand — Salamba Sarvangasana (Gentle)

Difficulty: Intermediate

A supported inversion that lifts the legs and pelvis with cushioning to reduce pressure on the neck and shoulders.

Gentle Alignment Cues:

• Place a folded blanket under shoulders to protect the neck.
• Support lower back with hands as legs lift.
• Keep gaze upward; avoid turning the head.

Benefits:

• Improves circulation
• Strengthens shoulders and core
• Can feel calming when supported well

Contraindications:

Neck injury, glaucoma, high blood pressure, or pregnancy (unless advised otherwise).

Variations:

• Practice with legs up a wall instead.
• Use more blankets for shoulder support.

Supported Headstand — Salamba Sirsasana (Prep)

Difficulty: Intermediate–Advanced

A foundational preparation for headstand that builds strength and confidence without full weight on the head.

Gentle Alignment Cues:

• Create a stable forearm base with hands interlaced.
• Lift knees off the floor and walk feet closer to elbows.
• Keep most weight in arms and shoulders, not the head.

Benefits:

• Strengthens shoulders and core
• Builds confidence for full inversion
• Improves balance and focus

Contraindications:

Neck injury, glaucoma, high blood pressure, or dizziness.

Variations:

• Practice with knees on a chair.
• Use a wall for support.

Dolphin Pose — Ardha Pincha Mayurasana

Difficulty: Intermediate

A forearm‑based inversion prep that strengthens shoulders and core while lengthening the spine.

Gentle Alignment Cues:

• Press forearms firmly into the mat.
• Lift hips toward the sky like Downward Dog.
• Keep knees bent if hamstrings feel tight.

Benefits:

• Strengthens shoulders and upper back
• Builds core stability
• Prepares body for forearm stand

Contraindications:

Shoulder injury or high blood pressure; reduce intensity or skip inversion.

Variations:

• Practice with forearms on blocks.
• Keep knees on the floor for a gentler version.

Forearm Stand Prep — Pincha Mayurasana (Supported)

Difficulty: Intermediate–Advanced

A strengthening inversion preparation that builds shoulder stability and confidence for full forearm stand.

Gentle Alignment Cues:

• Place forearms shoulder‑width apart with fingers spread.
• Walk feet closer to elbows to lift hips.
• Use a wall for support as needed.

Benefits:

• Strengthens shoulders and upper back
• Improves balance and body awareness
• Builds confidence for full inversion

Contraindications:

Shoulder injury, dizziness, or high blood pressure.

Variations:

• Practice with one leg lifted at a time.
• Use blocks under forearms for stability.