Learning to Love Inversions
If you’re new to yoga and the idea of going upside down makes your stomach flip — you’re not alone. For those of us without a background in gymnastics or aerial anything, inversions can feel disorienting, uncomfortable, or downright scary. We’re used to seeing the world from a certain perspective, and when that gets flipped, our brain tends to ring the alarm bells. Blood rushes in new directions, our breath can feel different, and sometimes the body reacts with a little panic. So with all that going on, why do so many yogis choose to spend time on their heads and hands?
The short answer: because it’s a journey — and like everything in yoga, it happens gradually.
In more advanced classes, the word inversion often brings to mind big, impressive poses like headstand handstand. But technically, any pose where your head is below your heart and hips counts as an inversion. That means things like Downward-Facing Dog (Adho Mukha Svanasana) and Legs Up the Wall (Viparita Karani) are part of the same family. These more accessible poses are often the starting point, and they help our nervous system get used to the new sensations that come with being upside down — slowly, over time.
It’s easy to forget, but there was probably a time when even Downward Dog felt strange or stressful. It takes time for the body to adjust, and that’s perfectly normal.
One of the big reasons inversions are so celebrated in many yoga traditions is because of the benefits they bring — both physically and mentally. They help boost circulation, release built-up tension, and can leave you feeling energized and refreshed. Going upside down also brings your attention inward. It redirects energy toward the heart and has a way of grounding you, even while you’re physically inverted.
And then there’s the emotional side: inversions are humbling. They remind us that it’s okay to wobble, to fall, to laugh at ourselves. When we step outside our comfort zone and try something new — especially something that doesn’t come easily — we build resilience. Inversions can teach us not to cling too tightly to the idea of doing something “perfectly.” They show us the power of trying, failing, and trying again.
It also takes real focus to be upside down. That kind of attention — the kind that draws you out of your head and into the moment — can be incredibly grounding. Over time, this kind of practice can actually help you handle stress or distraction off the mat, too.
And maybe the best part? The confidence that comes when you surprise yourself. After weeks or months of wobbling or falling out of a pose, the first time you feel stable — even for just a few breaths — is pure magic. It’s a reminder that progress is possible, and that sometimes the scariest challenges lead to the most growth.
So if inversions still feel intimidating, that’s okay. Start small. Take your time. You don’t need to rush toward a handstand to be “doing it right.” Every time you show up and explore something new, you’re already practicing the heart of yoga.
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