Yoga Inversions

Integrate yoga inversions into your practice with this four-part course. There are many benefits that flow from the regular practice of inversions. They are energising and can assist with venous and lymphatic drainage, building core strength and fostering mindfulness. Inversions form a key part of Iyengar yoga and are practiced regularly as students start to move through the intermediate and advanced levels.

Designed specifically for students still in the process of learning full inversions, this course will guide you step-by-step. Working through preparatory stages for the key poses will help you to build strength and confidence. Ultimately, techniques that assist with the safe practice of full inversions are explored. Finally, linking them with standing poses, forward bends, backbends and restorative poses assists you in forming a balanced practice.

Who is this course for?
  • If you are doing intermediate level classes, this course will help you build confidence with your inversions
  • Those looking to consolidate their learning around basic principles of the key inversions
  • Completion of the Yoga Selection beginners program or equivalent is recommended
How will this course help me?

This course will assist you to integrate inversions into your regular practice so that you can start to reap the benefits from these poses. They have therapeutic, strengthening and energising effects and form a key part of Iyengar yoga sequencing.


What do I get from this course?
  • A comprehensive and structured approach to integrating yoga inversions into your practice, for students at the intermediate level
  • Essential foundations and key principles clearly communicated to help you go further on your yoga journey
  • Step by step tracking of your progression through the course
  • Email reminders to help keep you motivated and on track
  • Email support from your teacher

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Course Progress

Adding Inversions To Standing Poses - Weekly Intermediate Class 64

Focus: This class will help you to confidently integrate inversions with other poses in your yoga practice. It combines a sequence of standing poses with sirsasana (headstand), adho mukha vrksasana (handstand) and sarvangasana (shoulderstand). Each of the inversions are initially presented in a preparatory form, and then developed with options that are closer to the final pose. The class will be ideally suited to people making the transition from the Beginners section to the Weekly Intermediate Classes. The inverted poses supplement a full sequence of standing poses including most of the key asanas from the intermediate level.

Key Poses: Sirsasana preparation, adho mukha vrksasana preparation, halasana, standing poses.

Equipment: Mat, chair, 3 blankets, 2 blocks, belt

Level: Intermediate

Duration: 55 min

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Adding Inversions to Forward Bends & Twists - Weekly Intermediate Class 65

Focus: This class continues our focus on building inversions into your home practice. In this sequence inversions are added to forward bends and twists. Initially adho mukha vrksasana (handstand) and sirsasana (headstand) are practiced in their preparatory stages. Eventually the action of kicking up into the fully inverted final position is introduced. This starts as a simple hopping action and in time leads to being able to confidently kick upside down.

The sequence then includes poses that reinforce the fundamental techniques of forward bends and twists. Both standing and seated poses are included in this section. Sarvangasana (shoulderstand) is the focus of the last section of the class. You are shown in detail how to use props to assist with this pose. Improve your inversions and consolidate your forward bends and twists with this class.

Key Poses: Adho mukha vrksasana, sirsasana preparation, paschimottanasana, upavista konasana, bharadvajasana, sarvangasana

Equipment: Mat, chair, 3 blankets, 2 blocks, belt

Level: Intermediate

Duration: 55 min

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Adding Inversions to Backbends - Weekly Intermediate Class 66

Focus: This class helps you to integrate inversions with a backbend sequence. The early section of the class concentrates on handstand and headstand. Initially the preparatory versions of the poses are practiced, and then you are guided through ways of approaching the full poses. The strengthening effects of the preparatory inversions will continue to be beneficial beyond the point where you are able to confidently practice the final positions.

The backbend component of the class will be ideal for intermediate students who are looking to expand their understanding of basic backbend techniques. The sequence includes most of the "baby backbends" and also an introductory look at chair backbends.

Key Poses: Adho mukha vrksasana, sirsasana preparation, urdhva mukha svanasana, ustrasana, viparita dandasana

Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt

Level: Intermediate

Duration: 55 min

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Adding Inversions To Restorative Poses - Weekly Intermediate Class 67

Focus: This is the last in our series of classes combining inversions with the main groups of yoga poses. In this class inversions are built into a sequence that also contains some of the more commonly practiced restorative poses. Techniques from the preceding classes are developed to the point where all of the inversions are practiced in their final stage. The class guides you in how to practice sirsasana (headstand), adho mukha vrksasana (handstand) and sarvangasana (shoulderstand).

In addition to these inversions, the sequence also includes chest opening restorative poses. These calming poses can help to combat stress. Their rejuvenating qualities can be beneficial when your energy levels are depleted. They are also helpful for improving awareness of how you breathe.

Key Poses: Adho mukha vrksasana, sirsasana, sarvangasana, setu bandha sarvangasana, viparita karani

Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt

Level: Intermediate

Duration: 55 min

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  1. Christa

    Thank you for the wonderful course, i really appreciate your thorough guidance Rod, it is a great help for me. Namaste!!!

    • Rod

      You are very welcome Christa. It’s lovely to be practicing with you. Glad to hear that the classes are helping you. 🙂

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