As simple as it sounds, one of the hardest parts of an inversion practice is getting used to being upside down. This is the routine we give new owners who want to spend more time inverted with comfort, control and ease. First, the basics.
What exactly is an inversion?
An inverted pose is any shape where the head is lower than the heart, whether your feet are on the ground or not. Headstands and handstands qualify, but so do downward-facing dog and a standing forward fold. People practise inversions for many reasons; individual results vary, and what works for one person may not work for another.
How does the FeetUp Trainer make inversions easier and safer?
Inversions on the FeetUp Trainer look like the unsupported version but work differently in two ways:
- No compression on the head or neck. Body weight is spread evenly across the shoulders on a padded cushion, and the head hangs free through the opening.
- Stability and leverage. The solid beech frame (lab-tested to 900 kg) gives you something to hold, so you can move slowly into and out of shapes instead of kicking up and hoping.
What the Trainer does not do is skip the learning curve. Like riding a bike, your body and mind need time to get used to the new orientation. Some people invert in five minutes, others take a week. The best way to build a practice that lasts is to go slow and listen to your body.
How do I do my first inversion?
Watch the FeetUp 101 video with founder Kilian Trenkle and read the shoulder position guide first. Put the Trainer against a wall for maximum stability, and start with your feet on the floor.
What is a good beginner routine for building a solid inversion practice?
The routine below can sit alongside anything else you do with the Trainer. The point is not to rush through it to invert faster, but to slow down enough to do three things in every pose:
- Build strength and awareness while moving into the shape.
- Hold the shape with smooth, even breath for the whole time you are in it.
- Keep that control as you slowly leave the shape.
Round 1: Foundation (feet on the floor, about 3 days)
Grounded inversions teach your mind to be calm while your body acclimatises to being upside down. Practise these twice daily (morning and evening) until you can hold each one comfortably for 10 long, slow breaths for three days in a row:
- Supported Child's Pose (the rest pose after a kneeling dismount)
- Supported Forward Fold (the rest pose after a standing dismount)
- Extended Downward-Facing Dog (pour weight into the Trainer through the arms)
- Supported Downward-Facing Dog (shoulders melt into the cushion, neck neutral, hands on the frame)
Individual results vary. You might need more time in each pose, or a modification that suits your current level. There is no rush.
Round 2: Transition (dismounts, about 3 more days)
Safe dismounts are what let your body return to head-above-heart calmly. Whether you come down to kneeling or to standing, the head is always the last part of the body to leave the inversion.
- Slow transition from Standing Forward Fold into Supported Down Dog (5 breaths)
- Kneeling dismount from Supported Down Dog to Child's Pose (5 breaths)
- Standing dismount from Supported Down Dog through Supported Forward Fold (5 breaths)
Move with your breath, not against it. Keep the face relaxed and the body fluid but engaged. Do not hold your breath. Keep practising everything, including Round 1, twice a day for at least three more days before moving on.
Round 3: Elevation (feet off the floor, about 3 more days)
Time to take the feet off the ground. Keep the Trainer against the wall for support and confidence. This round adds one pose with two dismounts:
- Supported Down Dog single-leg lifts (think three-legged dog)
- Floating Tuck (knees to chest), dismount to kneeling
- Floating Tuck, dismount to standing
By now you have spent enough focused time inverted to know how long is long enough. Keep the breaths long and even, and keep all three rounds going twice a day for at least another three days.
Round 4: Exploration (legs extended)
Finally, extend the legs upward. Hold the Floating Tuck for at least two full breaths before straightening, then add:
- FeetUp Asana (supported inversion with legs extended), dismount to kneeling
- FeetUp Asana, dismount to standing
Do not worry about how it looks. Bring your attention to how body and mind feel while inverted; each pose makes more sense the longer you spend in it.
What does the full routine look like?
| Round | Shapes | Breaths / hold | Frequency |
|---|---|---|---|
| 1 Foundation | Supported Child's Pose · Supported Forward Fold · Extended Down Dog · Supported Down Dog | 10 slow breaths each | 2× daily, 3 days |
| 2 Transition | Standing Fold → Supported Down Dog · kneeling dismount · standing dismount | 5 breaths each | 2× daily, 3 days |
| 3 Elevation | Single-leg lifts · Floating Tuck (kneeling and standing dismounts) | as long as breath stays even | 2× daily, 3 days |
| 4 Exploration | FeetUp Asana with legs extended, both dismounts | build from 20 seconds | 2× daily, ongoing |
Is there an age or size limit?
It is more of a size requirement: if your shoulders fit comfortably across the cushion (a shoulder span of at least 25 cm / 10 in), you are good to go. It is less about age and more about the capacity for responsible use. Many practitioners are in their teens; we recommend adult supervision for anyone under 18. For those who are young at heart but more experienced in years, check in with two people before starting a new practice: your doctor and yourself. We wrote a separate guide to inversions for beginners over 50.
How much weight can the FeetUp Trainer hold?
It has been lab-tested to hold 900 kg (2,000 lb) before showing any sign of structural distress. We wrote an entire article about this; the short version is that the direction and speed of your movement matter far more than your weight.
Who should check with a doctor first?
Anyone who is pregnant, has high blood pressure, glaucoma or another eye condition, has recently had Botox or breast surgery, or is recovering from an illness that puts extra stress on the body. Get approval from your healthcare professional before starting, including with the Trainer.
Not sure where you are starting from? The two-minute FeetUp quiz sorts you into never-inverted, tried-and-stopped or already-inverting, and recommends the right FeetUp Trainer model for each.
Frequently asked questions
How long does it take to build an inversion practice with the FeetUp Trainer?
The routine takes about two weeks at twice a day: three days each for foundation, transition and elevation, then ongoing exploration with the legs extended. Many people take longer, and that is fine.
How often should I practise inversions as a beginner?
Twice a day, morning and evening, holding each shape for about 10 slow breaths. Short, frequent sessions build body awareness faster than long ones.
Do I need to be strong to do inversions on the FeetUp Trainer?
No. The Trainer removes neck compression and gives you a frame to hold, so the limiting factor is body awareness and comfort with being upside down, not strength. Strength builds as a side effect.
Who should ask a doctor before starting?
Anyone who is pregnant, has high blood pressure, glaucoma or another eye condition, has recently had Botox or breast surgery, or is recovering from an illness that puts extra stress on the body.
Last updated 2026-11-04. Written by the FeetUp Team; facts checked against the FeetUp product manual, the live product specification and the sources linked in the text.
