Some say that inversions are the very heart of yoga. They take us further down the path that other asanas have opened up.

When the head rests below the heart, the blood flows to the brain freely, a posture which can relieve stress and calm the mind. When we are upright (according to yogic theory) our consciousness is drawn down to the material plane of existence, while inversion draws our life energy toward the mind, toward what some call the “third eye.”

So runs the theory. In the real world, beginners may run into difficulty.

This is an area where chiropractic specialists counsel caution, because a careless approach to headstands and shoulder stands may result in injury. Doctors are running into far too many cases of upper spine compression in part-time yoga practitioners who have plunged head long (so to speak) into inversions.

The watchword is mindfulness. Be aware of what you are doing at all times. Avoid pressuring yourself to advance too fast. Leave the spirit of competition behind you. People who attend yoga class infrequently (especially those not in the first flush of youth) should not presume that they will gain an immediate mastery of inversions.

The spine is a mechanism like any other. You should understand the basics of how it works.

The bottom “rungs” of the spinal ladder are larger than those at the top. This structure interacts with our musculature to make standing upright seem natural and easy. Inversion places the smallest vertebrae at the bottom of the column. Imagine creating a tall stack of books. Normally, one would not place heavy, hardbound volumes toward the top and small paperbacks at the very bottom. Such a structure is inherently less stable.


Sirsana, or the headstand, is sometimes called the king of yoga postures because it increases mental clarity and improves circulation. But just because you were able to stand on your head easily in childhood doesn’t mean you should go approach the task carelessly as an adult.

The key factor with any inversion is to connect to the largest joints before proceeding to the smaller ones. The middle section of the spine connects with your shoulder joints by way of your shoulder blades (the scapulae). One common mistake in sirsasana is placing too much weight on the neck; let the shoulders do the right amount of work.

Beginning in child pose, come off your heels with your buttocks and place you forearms in front of you on the ground. Next, wrap your arms at the elbows with the opposite hand. Your elbows should be lined up under the shoulders, no wider. You shouldn't be on the top of your head nor the forehead; you should be on the spot right in between (think of where the soft spot on a baby's head is).

Keeping this width, open your hands and refold them lightly out front and center. Slowly lift your hips and begin walking towards your torso. Experiment gently with lifting your feet above, one at a time. Make sure you’re free and clear of all walls and obstacles and if you fall, fall softly. Put a pillow behind you for a little extra cushion if you need to. Get back up and try again, from scratch. Rest in child's pose. Remember, this is a practice and there's no right or wrong time to get or not get a pose. Just enjoy trying.