InversionIntermediate
Supported Shoulderstand
Salamba Sarvangasana
www.yoga-sequencing.com
About This Pose
This classic inversion promotes circulation and spinal alignment. Known as the queen of yoga poses, Shoulderstand calms the nervous system while supporting the spine with the hands.
Step-by-Step Instructions
- 1
Lie on back with arms by sides
- 2
Lift legs and hips overhead
- 3
Support lower back with hands
- 4
Extend legs toward ceiling
- 5
Align body vertically
- 6
Hold with steady breath
Alignment Cues
- Lengthen legs actively
- Breathe deeply and evenly
- Support back with hands
- Keep neck relaxed
Benefits
- Improves circulation
- Supports spinal alignment
- Calms nervous system
- Stimulates thyroid
- Relieves fatigue
Modifications
- Use blanket under shoulders
- Use wall support
Variations
- One leg lowered
- Lotus legs
Cautions & Contraindications
Cautions
- Avoid neck pressure
- Support back firmly
Avoid this pose if you have:
- Neck injury
- Glaucoma
- High blood pressure
Quick Facts
Primary Focus
spineSecondary Focus
shoulders
Suggested Hold
30 seconds
Tags
inversionrestorativespineintermediate
Equipment
yoga matblanket
