4 Simple Yoga Inversions for Beginners

Inversions such as handstands, headstands, or even shoulder stands have been shown to lead to chronic neck pain in practitioners. Thus, always do inversions at your own risk or talk to a health care professional first. The inversions in this article are gentler, but always listen to your body and skip any pose that causes pain or tension. Let your breath be your guide, and always back out of a posture if it constricts your breathing.
1. Waterfall
Waterfall is the perfect place to start with inversions. It is gentle and simple to get into, and most people are able to come into some variation of the pose.
Begin lying on your back on a yoga mat or other comfortable surface. Place support under your sacrum, the flat part of your lower back. This could be a yoga block, a folded towel, a pillow, a blanket, or anything else you have that is comfortable and makes you feel stable and supported. Draw your knees toward your chest and then straighten your legs over the top of your hips. It is okay if your knees have a slight bend to them. The goal is to have your legs floating effortlessly above you. The higher the support under your lower back, the easier this will be to achieve. Relax your entire body and breathe here.
2. Half Shoulder Stand
Half shoulder stand is the most advanced of the poses in this article, so please take your time and be aware of your body in this pose.
Begin lying on your back. Bring your knees toward your chest as you bring your lower back off the floor, supporting it with your hands. Make sure you are supporting your weight between your shoulders and elbows, not your neck or head. Straighten your legs toward the ceiling. Make sure you can peel the back of your head off the floor, which ensures you are not placing too much pressure on the neck. Imagine energy through the soles of your feet, pulling them up toward the ceiling. Keep your gaze looking up and do not turn your head. Hold and breathe.
3. Forward Fold
Forward fold is an inversion as well as a great stretch for the entire back body.
Begin standing with your feet hip-distance apart. With a slight bend in your knees, hinge forward at your hips. If your hands do not reach the ground, use a block or other object to support your hands.
4. Wide-Legged Forward Fold
Like a traditional forward fold, the wide-legged forward fold not only gives you the benefit of an inversion but also a great stretch in the legs.
Begin by finding a wide but comfortable stance. Angle your big toes slightly in and your heels slightly out. With the knees soft, hinge forward at your hips and use a support under the hands if they do not reach the floor.
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