Sit sideways close to a wall, lower onto one forearm and roll onto the back as the legs swing up. Move farther from the wall if the hamstrings pull or the lower back rounds. Rest the arms comfortably and stay for 3–10 minutes, breathing without effort. A folded blanket under the pelvis is optional, not required. Come out slowly and pause on one side before sitting. Avoid or modify the pose if inversion worsens glaucoma, uncontrolled blood pressure, reflux or dizziness.
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