Inversions (like Downward Dog, Dolphin, Headstand, Shoulder Stand, or Legs-Up-the-Wall) place unique demands on your neck, shoulders, core, balance, and circulation. This assessment helps determine whether your body is ready to safely practice inversions or if preparatory work is needed first.

⚠️ This is a readiness assessment, not medical advice. People with neck issues, uncontrolled BP, vertigo, glaucoma, or recent surgery should consult a professional before inversions.

Am I Ready To Safely Practice Inversions?

Pain or stiffness 

Limited movement 

Mostly comfortable 

Full, pain-free 

Neck Mobility- Can you gently move your neck (flexion, extension, rotation) without pain?

Unable

With compensation 

Mostly controlled 

Full, controlled 

Shoulder Mobility- Can you raise both arms overhead without arching the lower back?

Cannot hold 

<15 sec 

15–30 sec 

30 sec 

Shoulder Strength (Wall Hold / Plank)- Can you hold a wall-supported plank for 20–30 seconds?

Very weak 

Some control 

Good control 

Strong & stable 

Upper Back Strength- Can you retract and stabilize your shoulder blades (e.g., Dolphin prep)?

No awareness 

Weak awareness 

Moderate control 

Strong, steady 

Core Engagement- Can you engage your core without holding your breath?

Cannot

<5 sec 

5–10 sec 

10 sec 

Balance (Single-Leg Stand) - Can you balance on one leg for 10 seconds?

Painful

Mild discomfort 

Fully comfortable 

Wrist Comfort- Can you bear weight on wrists without pain (tabletop/plank)?

Very restricted 

Limited

Moderate

Good mobility 

Hamstring & Hip Flexibility- Can you hinge forward keeping spine long?

Unstable

Mostly stable 

Strong & steady 

Shoulder Stability (Down Dog Hold)- Can you hold Downward Dog for 20–30 seconds comfortably?

Fair understanding 

Clear awareness 

Neck Load Awareness- Do you understand not to dump weight into the neck?

Breath holding

Irregular

Mostly steady

Calm & controlled 

Breathing Control- Can you breathe calmly while holding poses? 

Very anxious 

Slight fear 

Comfortable with support

Confident

Fear or Anxiety with Inversions- How do you feel about going upside down?

Never

Tried once 

Occasionally

Regularly

Wall-Supported Inversion Experience- Have you practiced wall-supported inversions before?

Often

Sometimes

Rarely

Blood Pressure / Dizziness Awareness- Do you experience dizziness when changing positions?

Mostly

Always

Recovery & Body Awareness- Can you sense fatigue and stop before strain?

• Very limited strength, mobility, or awareness
• Focus on neck safety, shoulder stability, core strength
• Practice only prep poses (Plank, Tabletop, Cat–Cow)


LOW (Not Ready)

• Some readiness, but stability is inconsistent
• Work on Dolphin, Plank, Down Dog, wall strength drills
• Avoid full inversions for now


MODERATE (Foundation Needed)

• Good base strength and awareness
• Practice wall-supported inversions with guidance
• Focus on alignment and breath control


GOOD (Ready for Supported Inversions)

• Strong, stable, and aware
• Can safely progress under supervision
• Continue building strength and recovery


EXCELLENT (Inversion Ready)

Am I Ready To Safely Practice Inversions?

Brilliantly

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