Inversion Āsanas

Adho Mukha Śvānāsana, Parivrtta Mukha Śvānāsana, Salamba Sarvāṅgāsana, Śīrṣāsana

Start in a tabletop position, shifting your hands slightly forward of your shoulders. Spread your fingers wide, root firmly through your knuckles, and tuck your toes.
As you exhale, push off the mat to raise your hips high and drive them back into an inverted V. Maintain a soft bend in your knees while sending your hamstrings toward the back of the room and easing your heels down toward the floor.
Firmly hold your hands on the mat, to protect your wrists. Let your neck hang naturally, keeping your head comfortably aligned between your biceps.
Hold the shape and breathe steadily. On an exhalation, gently bend your knees and sink your hips back onto your heels to rest in Child’s Pose.

Start in a tabletop position, shifting your hands slightly forward of your shoulders. Spread your fingers wide, root firmly through your knuckles, and tuck your toes.
Exhale as you lift off the mat, sending your hips high and back to form an inverted-V. Keep a slight bend in your knees, reaching your thighs rearward and grounding your heels toward the floor.
Keeping your right hand firmly planted for stability, rotate your torso to reach your left hand back and clasp your right ankle from outside.
Hold the position, taking steady, deep breaths. As you exhale, release your grip and return your hand to the mat in Downward-Facing Dog.
Switch sides and repeat the twist on your left leg.
After completing both sides, softly drop your knees and sink your glutes onto your heels into Child Pose.

Lie flat on your back along the center of your mat. Draw your knees toward your chest, bending at the legs.
Bend your elbows to place your hands behind your lower back for support, then push firmly down through your elbows to hoist your torso and lift your legs up into the air. Keep your shoulders broad and grounded.
Protect your neck by keeping your gaze locked straight upward- avoid turning your head from side to side while elevated.
Reach actively upward through your feet and walk your hands further up your spine toward your shoulder blades for added support, gently bringing your chest toward your chin.
Hold the posture for a comfortable duration while taking deep, steady breaths.
To release, lower your feet behind your head into Plow Pose, lay your arms flat on the floor, and slowly roll your spine back down onto the mat, one vertebra at a time.

Sit in Vajrāsana.
Lower your forearms to the floor, either clasping your fingers together to cup your hands or keeping your palms parallel and facing each other.
Keeping your knees grounded, rest the top of your skull against your interlocked hands. Ensure you are resting directly on the crown of your head to keep the spine aligned and establish a secure base.
Broaden across your shoulders, engaging your upper back. Straighten your legs and tip-toe your feet forward until your hips stack directly over your shoulders, creating a vertical line through your head, shoulders, torso, and hips.
Draw one or both knees into your torso to gather your weight in a tucked or single-legged position. Focus on shifting your body weight moved to forearms, with head resting on the mat, and body weight coming to the head.
Engage your core, back, and inner thighs, lifting your kneecaps as you slowly raise your legs up.
Maintain a steady, relaxed breathing pattern throughout the hold without holding your breath.
To release, carefully bend your knees back into your chest and lower your one leg first by keeping the foot on the mat, and then the other leg slowly. Rest in Child Pose.

Sway with San