Yoga · Inversions

Supported inversions: legs up the wall to shoulderstand options

Legs up the wall and supported bridge as full practices, with an optional supported shoulderstand on folded blankets for experienced students.

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Setup

Mats with the short end against a clear wall; each student has a block and two or three firm blankets folded into a neat rectangle.
Inversions aren't suitable for everyone: anyone with high blood pressure, glaucoma or other eye conditions, neck or shoulder problems, a heart condition, or who is pregnant should check with a health professional first and can do the non-inverted options. Anyone with osteoporosis should also check before shoulderstand.
Legs up the wall and supported bridge are complete practices. Shoulderstand (Salamba Sarvangasana) is optional and only with a qualified teacher in the room.

Settle, 2 minutes: lie on the back with knees bent and let the breath slow, smooth and through the nose.
Legs up the wall (Viparita Karani), 3–5 minutes: sit side-on to the wall, swing the legs up as you lie back, seat close to the wall or a little away if the hamstrings pull. A folded blanket under the hips is optional. Arms rest wide, palms up.
Supported bridge: bend the knees, feet on the wall or floor, lift the hips and slide a block under the sacrum at the height that feels comfortable. Stay 1–2 minutes, breathing into the chest.
Choice: stay with legs up the wall or supported bridge, or, for experienced students, set up shoulderstand. Stack the blankets with the folded edge towards the room, lie with the tops of the shoulders on the blankets and the head on the mat beyond the edge, so the neck keeps its natural curve and isn't flattened.
Optional shoulderstand: feet on the wall, knees bent, press the feet to lift the hips and support the back with the hands. Keep one or both feet on the wall, or lift one leg at a time. Gaze stays up towards the chest; don't turn the head or look around. Five to ten breaths, and come down at the first pressure in the neck.
Come down slowly: feet back to the wall, hands on the back, roll down one vertebra at a time. Lie flat for five breaths before sitting up.

All three options are the full practice; choose the one that feels steady today.
In shoulderstand, the weight sits on the shoulders and upper arms, not the neck.
Head still and facing up in every inverted shape.
Breath stays smooth and unforced; no holding.

Say it: “Head still, neck soft, breathe.”

In shoulderstand, lift both feet off the wall for a few breaths while the hands support the back, then return them.
Stay a little longer in legs up the wall with a slow, even breath count.

Legs up the wall with a bolster or blankets under the hips, knees bent if the hamstrings pull.
Feet resting on a chair seat instead of the wall.

Reviewed by the Sportdify coaching team.