Inversions poses
Poses where the head sits below the heart. The group that needs the most care and the most teaching.
Beginner inversions 3
Learnable in a first class, with a version that works for most bodies.
Intermediate inversions 5
Assume a working base of strength and range, and a teacher who has watched you move.
Advanced inversions 12
Long-practice poses. The risk is rarely the shape itself — it is arriving at it years early.
Asked before class
What are inversions in yoga?
Poses where the head sits below the heart. The group that needs the most care and the most teaching. YogaPath lists 20 of them, from Downward-Facing Dog Pose through to Upward Lotus in Shoulderstand.
Which inversions should a beginner start with?
The 3 poses in this family marked beginner: Downward-Facing Dog Pose, Extended Puppy Pose, Legs-Up-the-Wall Pose. Each has a version that works for most bodies, and each page lists who should skip it.
Are inversions safe for everyone?
No family of poses is. Each page in this group lists its own contraindications — pregnancy, blood pressure, glaucoma, and neck, knee, shoulder or wrist injury all rule out specific poses. Read the cautions on the individual page, ask your doctor if a condition applies to you, and learn the poses with a qualified teacher.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written and what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
SOURCE·Published asana references·asana names, alignment and cautions as taught·REVIEWED JUL 2026
The people behind these sites
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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