A 35-minute Iyengar Yoga practice focused on building strength, control, and confidence in inversions. Through progressive work in Headstand, Handstand, and Shoulderstand, this sequence explores how to move into and out of inverted postures with greater stability, awareness, and independence.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

Inversions can feel both exhilarating and intimidating. Often, the challenge is not simply getting into the pose, but learning how to move with control once you're there. In this class, we explore inversions as a skill that can be refined through repetition, attention, and thoughtful practice.

The emphasis is on developing the strength and coordination needed to lift into and lower out of inversions with greater ease. Rather than relying entirely on external support, the sequence encourages students to better understand how the body organizes itself in space.

This is an intermediate-level practice intended for students who already have some familiarity with Headstand, Handstand, and Shoulderstand and are looking to deepen their understanding of these poses.

What You'll Practice

• Salamba Sirsasana (Supported Headstand)

• Adho Mukha Vrksasana (Handstand)

• Salamba Sarvangasana (Supported Shoulderstand)

• Lifting into inversions with greater control

• Lowering out of inversions with stability and awareness

• Building strength and confidence in inverted postures

When to Use This Practice

• When developing confidence in inversions

• To improve strength and control in Headstand and Handstand

• When refining transitions into and out of inversions

• As an intermediate-level inversions practice

Who This Is For

• Students with experience in inversions

• Practitioners working toward greater independence in inverted poses

• Anyone refining control and coordination in inversions

• Intermediate Iyengar Yoga students

Frequently Asked Questions

Do I need to already know how to do Headstand or Handstand?

Yes. This practice assumes some familiarity and capability in Headstand, Handstand, and Shoulderstand. It is designed to refine existing skills rather than introduce the poses for the first time.

Why focus on lifting up and lowering down?

The transitions into and out of inversions reveal a great deal about strength, coordination, and control. Developing these skills often leads to more confidence and stability in the poses themselves.

Is this practice suitable for beginners?

No. This is an intermediate-level sequence. Students who are new to inversions should work with a qualified teacher before attempting these presentations.

How does practicing away from the wall change the experience?

Without the wall, the body must organize itself more completely. This often develops greater awareness, balance, and confidence over time.

Why are inversions important in Iyengar Yoga?

Inversions occupy an important place in the Iyengar Yoga method. They challenge strength, concentration, coordination, and awareness while offering a unique perspective on the relationship between the body and gravity.

What style of yoga is this?

This class is taught in the Iyengar Yoga method, which emphasizes precision, sequencing, progressive learning, and developing understanding through direct experience.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Studio Po Toronto

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie's Blog