10 Inversions That Promote Healthy Blood Circulation

Did you know that even a few minutes of being upside down can stimulate your nervous system, sharpen mental clarity, and boost blood flow to your brain?

Inversions are more than just impressive yoga poses — they’re powerful tools for enhancing overall wellness, especially circulation and brain function.

When you position your heart above your head, gravity helps blood flow back to the brain and upper body, delivering oxygen and nutrients more efficiently.

While some inversions might seem intimidating, many are accessible to all levels with the right guidance.

This guide covers 10 effective inversion poses — with clear instructions — that you can incorporate into your weekly routine to support better circulation, increased focus, and overall vitality.

Let’s dive in.

10 Inversions That Promote Healthy Blood Circulation

What Can Happen After 30 Days of Inversion Practice

Benefits After 30 Days	What It Means for You
Improved blood circulation to the brain	Enhanced mental clarity, focus, and energy levels
Reduced muscle tension and spinal compression	Better posture, flexibility, and reduced neck/shoulder strain
Calmer nervous system and stress relief	Better emotional regulation and sleep quality
Strengthened core, shoulders, and upper body	Increased stability and balance in daily movements
Lowered swelling and fatigue in legs	Relief from varicose veins, heaviness, or prolonged sitting effects
Boost in lymphatic drainage and detoxification	Enhanced immune response and reduced bloating
Increased body awareness and coordination	More controlled movements and reduced risk of injury
Higher confidence in body movement and inversion skills	Motivation to pursue more advanced yoga or fitness goals

Do’s & Don’ts for Practicing Inversions

Do’s	Don’ts
Start with beginner-friendly poses like Legs-Up-the-Wall	Don’t jump into advanced poses without preparation
Use a wall or props for support during challenging poses	Don’t ignore discomfort or pain while holding a pose
Warm up your body before doing full inversions	Don’t practice inversions on a full stomach
Breathe deeply and steadily in each position	Don’t hold your breath while inverted
Practice under guidance if you’re new or unsure	Don’t perform inversions if you have injuries or health issues without medical advice
Keep your neck neutral and protected in poses like Shoulder Stand	Don’t place pressure on your head or neck in unsupported ways
Come out of inversions slowly to avoid dizziness	Don’t rush the transition back to standing
Listen to your body and take breaks when needed	Don’t compare yourself with others or force deeper positions

Top 10 Inversions That Promote Healthy Blood Circulation

1. Legs-Up-the-Wall Pose (Viparita Karani)

Why it works: This gentle inversion improves blood flow to the upper body and reduces swelling in the legs. It’s a perfect starting point for beginners.

How to do it:

Sit sideways next to a wall.
Swing your legs up the wall as you lie back onto the floor.
Rest your arms by your sides and relax your shoulders.
Stay in the pose for 5–15 minutes.

Tip: Use a folded blanket or bolster under your hips for a mild pelvic lift.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Why it works: A foundational yoga pose that sends blood toward the brain while building upper body strength and lengthening the spine.

How to do it:

Start in a plank position.
Lift your hips up and back, forming an inverted “V” shape.
Keep your hands shoulder-width apart and your feet hip-width apart.
Let your head relax between your arms.
Hold for 30 seconds to 1 minute.

Did you know? Holding this pose regularly can help lower your resting heart rate over time.

3. Standing Forward Bend (Uttanasana)

Why it works: A simple yet effective pose that brings your head below your heart, encouraging circulation and calming the nervous system.

How to do it:

Stand with feet hip-width apart.
Hinge at your hips and fold forward.
Let your head and arms hang freely.
Slightly bend your knees if needed.
Stay here for 1–2 minutes.

Interesting fact: This pose can help relieve symptoms of mild depression and fatigue.

4. Headstand (Sirsasana)

Why it works: Known as the “king of all poses,” the headstand dramatically increases blood flow to the brain and improves concentration.

How to do it (wall-assisted):

Interlace your fingers and place your forearms on the floor.
Place the crown of your head between your hands.
Walk your feet toward your head and gently lift one leg at a time.
Use a wall for support until balanced.
Hold for 10–30 seconds, gradually increasing.

Myth buster: Many people believe headstands are harmful. In reality, when practiced safely with alignment, they’re highly beneficial.

5. Shoulder Stand (Sarvangasana)

Why it works: This classic inversion aids the lymphatic system and stimulates thyroid function while enhancing brain oxygenation.

How to do it:

Lie on your back and lift your legs overhead into a plow pose.
Place your hands on your lower back for support.
Straighten your legs toward the ceiling.
Keep your weight on your shoulders, not your neck.
Hold for 30 seconds to 2 minutes.

Caution: Avoid if you have neck injuries or high blood pressure.

6. Plow Pose (Halasana)

Why it works: Deeply calming, this pose reduces nervous tension and sends blood to the upper spine and brain.

How to do it:

From shoulder stand, lower your legs behind your head.
Rest your toes on the floor if possible.
Keep your hands on your back or flat on the mat.
Breathe slowly and hold for 30 seconds to 1 minute.

Helpful tip: Use a folded blanket under your shoulders for added support.

7. Forearm Stand (Pincha Mayurasana)

Why it works: A challenging inversion that promotes balance, body awareness, and increased blood circulation to the brain.

How to do it (against wall):

Begin in dolphin pose (forearms down, hips lifted).
Kick one leg up toward the wall and follow with the other.
Engage your core and stack your shoulders over elbows.
Hold for 10–30 seconds, gradually working up.

Training tip: Practice with a partner or yoga blocks for safety.

8. Bridge Pose (Setu Bandhasana)

Why it works: A mild inversion that opens the chest and improves blood flow to the heart and brain.

How to do it:

Lie on your back with knees bent and feet hip-width apart.
Press into your feet and lift your hips toward the ceiling.
Clasp your hands under your back.
Stay for 30 seconds to 1 minute.

Bonus: This pose strengthens your glutes and back while calming the mind.

9. Handstand (Adho Mukha Vrksasana)

Why it works: A full-body inversion that energizes the brain, builds core strength, and increases circulation to the upper body.

How to do it (with wall):

Place your hands shoulder-width apart, fingers spread.
Kick up gently, using the wall as a support.
Engage your core and press through your shoulders.
Hold for a few breaths, gradually extending over time.

Note: Warm up your wrists and shoulders before attempting.

10. Supported Shoulder Stand with Block

Why it works: A passive and safe version of the traditional shoulder stand that allows you to stay inverted longer without strain.

How to do it:

Lie on your back and bend your knees.
Lift your hips and slide a yoga block under your sacrum.
Extend your legs upward toward the ceiling.
Relax your arms at your sides.
Hold for 2–5 minutes.

Who it’s great for: Beginners, older adults, and anyone needing a gentle inversion.

Final Thoughts

Inversions don’t just look impressive — they offer measurable benefits for circulation, brain clarity, and nervous system balance.

Whether you’re new to these poses or looking to deepen your practice, incorporating even one or two of these inversions into your daily routine can enhance your physical and mental health in noticeable ways.

Start with the gentler poses, and as you build strength and confidence, gradually work your way up to the more advanced ones. As with any new movement practice, listen to your body, and consult a professional if you have health concerns.

Frequently Asked Questions (FAQs)

Are inversions safe for beginners?

Yes, many inversions like Legs-Up-the-Wall or Standing Forward Bend are beginner-friendly. Always start with supported or gentle versions and progress gradually with proper form.

How often should I practice inversion poses?

You can safely practice gentle inversions like Viparita Karani daily. More intense inversions like headstands or handstands should be done 2–3 times a week, depending on your strength and experience level.

Can inversions improve mental clarity and focus?

Yes, inversions increase blood flow and oxygen to the brain, which may enhance alertness, concentration, and reduce mental fatigue over time.

Are there any health conditions that restrict inversion practice?

People with high blood pressure, glaucoma, neck injuries, or heart conditions should consult a healthcare provider before doing inversions. Certain poses may not be suitable for these conditions.

How long should I hold each inversion pose?

Hold beginner poses like Legs-Up-the-Wall for 5–15 minutes. Advanced poses like headstand should be held for 10–30 seconds initially, building up as strength and control improve.

Do inversions help with circulation in the legs too?

Yes, especially poses like Legs-Up-the-Wall and Shoulder Stand, which can help reduce swelling, improve venous return, and relieve tired legs.

Is it okay to do inversions during menstruation?

This depends on personal preference and tradition. Some yoga schools advise avoiding inversions during menstruation, while others consider gentle inversions safe. Listen to your body and consult your instructor if unsure.

Can inversions help reduce stress?

Absolutely. Many inversions calm the nervous system, activate the parasympathetic response, and promote relaxation, especially poses like Plow Pose and Viparita Karani.

Do I need props to perform inversions?

Not always. However, props like walls, yoga blocks, and bolsters can support safe practice and make inversions more accessible — especially for beginners.