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8 Yoga Inversion Poses for Beginners

A gentle inversion where the head hangs below the heart, Uttanasana stretches the hamstrings, relieves tension in the spine, and promotes a sense of calm.

Standing Forward Bend

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In this inversion, the torso folds forward with legs spread wide, stretching the hamstrings and releasing tension in the lower back.

Wide Legged Forward Bend

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A foundational inversion pose that forms an inverted V shape, stretching the entire body, and promoting blood flow to the brain, shoulders, and legs, while strengthening the arms and core

Downward Facing Dog Pose

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A preparatory inversion for more challenging poses, Dolphin Pose strengthens the arms and shoulders, stretches the spine and hamstrings, and improves balance.

Dolphin Pose

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Rabbit Pose (Sasangasana) is a gentle inversion and forward bending yoga pose that soothes the spine and shoulders while promoting relaxation and introspection. Practice mindfully and avoid if you have neck or knee injuries, or seek guidance from a qualified yoga instructor.

Rabbit Pose

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Plow Pose (Halasana) is an inversion yoga pose where the feet are lifted over the head, providing a deep stretch to the back and stimulating the thyroid gland.

Plow Pose

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Using props to support the shoulders, this inversion stimulates the thyroid gland, calms the nervous system, and enhances circulation throughout the body.

Supported Shoulder Stand

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A resting pose that can be modified to include a mild inversion by extending the arms forward and gently pressing the forehead to the floor, promoting relaxation and releasing tension in the neck and shoulders.

Child Pose

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Standing Yoga Poses