Yoga inversions: the Upside-Down World sequence

16 min Sun Salutation × 2 Advanced 10 poses

Headstand, Shoulder Stand, and their entourage

A practice for people who have already learned their inversions and want to string them into one sequence. Two rounds of Sun Salutation are followed by 10 poses in 16 minutes, at an advanced level. Move into Headstand only once a teacher has taught it to you, and practice Handstand and Forearm Stand at a wall.

The program's contraindications are hypertension, glaucoma, injuries to the neck, shoulders or wrists, pregnancy and menstruation. If you don't have these inversions yet, start with the Inversion Prep sequence.

Sun Salutation × 2

  1. Downward-Facing Dog Downward-Facing Dog 1
  2. Headstand Headstand 2
  3. Child's Pose Child's Pose 3
  4. Handstand Handstand 4
  5. Forearm Stand Forearm Stand 5
  6. Child's Pose Child's Pose 6
  7. Shoulder Stand Shoulder Stand 7
  8. Plow Pose Plow Pose 8
  9. Fish Pose Fish Pose 9
  10. Legs-Up-the-Wall Pose Legs-Up-the-Wall Pose 10
  11. Relaxation Pose Relaxation Pose 11

Why this order

Sun Salutation and Downward-Facing Dog warm the shoulders and get you used to being head-down, with your hips higher than your head. The most demanding inversions come early, while you still have energy: Headstand, then a short Child's Pose to rest your neck.

Handstand and Forearm Stand load the shoulder girdle, followed by Child's Pose again. The second half is calmer: Shoulder Stand flows into Plow, and Fish Pose bends the neck the other way to balance both. Legs-Up-the-Wall makes the softest upside-down finish, and Savasana follows it.

Cautions

  • Wrist and shoulder injuries (Downward-Facing Dog, Handstand)
  • High blood pressure — don't stay in the pose long (Downward-Facing Dog)
  • Glaucoma (Downward-Facing Dog, Headstand, Handstand, Forearm Stand, Shoulder Stand, Plow Pose, Legs-Up-the-Wall Pose)
  • Neck injuries (Headstand, Shoulder Stand, Plow Pose, Fish Pose)
  • Hypertension (Headstand, Handstand, Forearm Stand, Shoulder Stand, Plow Pose, Fish Pose)
  • Menstruation (Headstand, Shoulder Stand, Plow Pose, Legs-Up-the-Wall Pose)
  • Pregnancy (Headstand, Shoulder Stand, Plow Pose)
  • Only after learning it with a teacher (Headstand)
  • Pregnancy — widen your knees (Child's Pose)
  • Knee injuries (Child's Pose)
  • Learn it only at a wall (Handstand, Forearm Stand)
  • Shoulder and neck injuries (Forearm Stand)
  • Migraines (Fish Pose)
  • Uncontrolled hypertension (Legs-Up-the-Wall Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.