Shoulder Stand
Salamba Sarvangasana
Shoulder Stand is a supported inversion in which your legs rise above your heart while your upper back and shoulders carry your weight. It is often practised near the end of a session to settle the mind.
- Hold
- 5-10 slow breaths, building up gradually to a minute or two
- Breathing
- Breathe slowly and evenly through your nose, letting the breath move into your belly and ribs. Do not hold your breath, and keep your throat soft.
In Shoulder Stand you lie on your back, lift your hips and legs towards the ceiling and support your back with your hands. Your weight rests on your shoulders and upper arms, never on your neck. Traditionally it comes late in a practice, after warming poses, and is followed by Plow Pose and a counter-pose such as Fish.
This pose suits students who already have a steady practice and some mobility in the shoulders. Because it places the neck in deep flexion, preparation matters. Learn it with a teacher if you can, use folded blankets under your shoulders and keep a wall nearby so you feel secure.
In this guide
How to do it, step by step
- Fold two or three firm blankets into a neat stack. Lie on your back with your shoulders on the blankets and your head resting on the floor, just off the edge.
- Bend your knees, feet on the floor, and tuck your shoulder blades gently towards each other. Keep your gaze at the ceiling and do not turn your head.
- Press your arms into the floor and draw your knees towards your chest, then lift your hips off the floor.
- Bend your elbows and place your hands on your back, fingers pointing up, as close to your shoulder blades as is comfortable. Keep your elbows shoulder-width apart.
- Walk your hands slightly higher up your back and lift your hips over your shoulders, with your knees still bent.
- Slowly extend your legs up towards the ceiling, creating a long line from your shoulders to your toes. Soften your throat and keep your neck relaxed.
- To come down, bend your knees, lower your hips slowly with your hands guiding, then roll down one vertebra at a time. Rest on your back for several breaths.
Benefits
- May help you feel calmer and more settled, especially at the end of a practice.
- Can ease tired legs and feet by changing the direction of gravity.
- May strengthen the shoulders, upper back and core.
- Can improve your awareness of posture and alignment.
Common mistakes
- Turning the head: keep your gaze straight up and never turn your head while your weight is on your shoulders.
- Putting weight on the neck: use blankets under your shoulders and lift your chest towards your chin so the neck keeps its natural curve.
- Elbows splaying wide: keep them shoulder-width apart and press them down to support the lift.
- Rushing up on momentum: lift slowly and with control, and come down the same way.
Make it easier
- Legs Up the Wall: rest your legs on a wall with your hips close to it for a gentle, supported inversion.
- Supported bridge: place a block under your sacrum and rest in a lifted position without going overhead.
- Half Shoulder Stand: keep your knees bent over your chest and hands supporting your back.
Go further
- Practise Bridge Pose, Plank and Legs Up the Wall first to build strength in the back and shoulders and to learn the feeling of an inversion.
- Once steady, move on to Plow Pose and then gently explore holding Shoulder Stand for longer with your legs straight.
Questions people ask
Is Shoulder Stand safe for beginners?
It can be, but only with preparation. Build strength with Bridge Pose and Legs Up the Wall, use folded blankets under your shoulders and learn from a teacher. Never turn your head in the pose. If your neck feels uncomfortable, come down and choose a gentler option.
Why do I need blankets for Shoulder Stand?
Blankets lift your shoulders and give your neck room, so it keeps its natural curve rather than being flattened against the floor. This helps protect the neck and makes it easier to lift your chest. Use firm, folded blankets with a straight edge.
How long should I hold Shoulder Stand?
Start with five slow breaths and increase gradually, perhaps to a minute or two as you grow comfortable. Quality matters more than time. Come down as soon as you feel strain in your neck, then follow with Fish Pose or a gentle rest.
Be careful
Skip Shoulder Stand if you have neck or shoulder injuries, high blood pressure, glaucoma or other eye conditions, a hiatus hernia, or if you are menstruating or pregnant and new to inversions. Practise with a teacher and a wall if you are unsure. Stop if you feel sharp pain, pressure in your head or numbness in your arms.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
