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Instructions: Begin in Handstand. Bend your knees and arch your back, bringing your feet towards your head. Keep your arms strong and your shoulders over your wrists. Breathe steadily as you hold the pose. Contraindications: Avoid this pose if you have high blood pressure, heart problems, or back injuries.

Instructions: Start in a kneeling position. Slowly bend backward until your hands can touch your feet, arching your back and opening your chest. Keep your hips aligned over your knees and breathe steadily. Contraindications: Not recommended for those with severe back issues, shoulder injuries, or tight hip flexors.

Instructions: Begin in Adho Mukha Vrksasana (Handstand). Once stable, slowly remove one hand from the ground, extending it to the side or forward. Hold your gaze steady and breathe. Contraindications: Only attempt if well-practiced in handstands. Avoid with shoulder or wrist injuries.

Instructions: From plank position, engage your core and shift forward on your toes. Lower your body in a straight line, elbows close to your body, until your shoulders are in line with your elbows. Keep your body parallel to the ground. Contraindications: Should not be performed with shoulder or wrist injuries.

Instructions: Stand on one foot, bend the other knee and hold the inside of that foot with your hand. Extend the opposite arm forward for balance. Press your foot into your hand, lifting it behind and above your head while maintaining balance. Contraindications: Not recommended for individuals with low back, ankle or balance issues.

Instructions: From a kneeling position, step one foot forward placing it in front of your hip. Gradually slide your front foot forward and your back leg backwards, lowering your hips towards the floor. Keep your torso upright and your hips squared. Contraindications: Avoid if you have hamstring or hip injuries.

Instructions: Start in a downward-facing dog pose. Walk your feet closer to your hands, engaging your core. With one leg lifted, kick up into a handstand, maintaining a straight body line. Keep your gaze between your hands and your fingers spread wide, distributing your weight evenly. Contraindications: Avoid if you have wrist, shoulder, or back injuries, high blood pressure, or heart conditions.

Instructions: Begin in a forearm stand. Keep your elbows shoulder-width apart and your forearms parallel. Lift into an inverted position, engaging your core and back muscles. Keep your heels over your head for stability. Contraindications: Do not attempt with high blood pressure, shoulder, neck, or back injuries.

Instructions: Start in a seated position with one leg extended forward. Hook your other leg over your shoulder, grip your hands in front of you, and lift your body off the ground. Extend your legs to the side, keeping your arms bent. Engage your core and balance your weight. Contraindications: Avoid if you have wrist or elbow injuries.

Instructions: Squat down with your feet slightly apart, then lean forward placing your hands on the floor. Press your knees into your upper arms. Shift your weight forward, lifting your feet off the floor. Straighten your arms if possible, keep your gaze forward. Contraindications: Not recommended for people with carpal tunnel syndrome or wrist injuries.

Instructions: Kneel on the ground and place your forearms on the floor, interlace your fingers, and place the crown of your head on the mat inside your hands. Lift your hips up and walk your feet close to your elbows. Carefully lift your legs up into an inverted position, keeping your spine straight and yourlegs active. Contraindications: Not for those with neck injuries, high blood pressure, or during pregnancy.

Instructions: Begin in a squat with your hands together in prayer pose, twist your torso placing your hands on the floor to the side. Place your knees on one upper arm and lift your hips, engaging the core. Balance on your hands with your feet together off the floor. Contraindications: Not suggested for practitioners with wrist or lower back injuries.

Instructions: Start in a squat, place your hands on the floor behind your feet. Lean your torso forward and slip your upper arms and shoulders under your thighs. Straighten your arms, lift your body and extend your legs to the sides. Contraindications: Should be avoided if you have wrist or lower back injuries.

Instructions: Begin in a lunge with your front knee bent. Place your hand on the floor outside of the front foot. Lift your front foot, bringing it to your upper arm. Extend your leg sideways while raising your opposite arm towards the sky. Contraindications: Avoid with shoulder, hip, or hamstring injuries.