Shoulder Stand

Salamba Sarvangasana

sah-LAHM-bah sar-vahn-GAH-sah-nah

Called the queen of asanas for its wide-ranging therapeutic benefits, Shoulder Stand is a supported inversion that calms the nervous system and stimulates the thyroid gland. It reverses the effects of gravity on the body, improves circulation, and helps relieve anxiety and insomnia. When practiced with proper alignment, it brings a deep sense of calm and rejuvenation.

How to do Shoulder Stand

1. Lie on your back with your arms alongside your body, palms down. On an exhale, use your core to lift your legs overhead, bringing your hips off the floor.
2. Bend your elbows and place your hands on your lower back for support, fingers pointing toward the ceiling. Walk your hands down your back (toward the shoulder blades) as the legs extend upward.
3. Straighten your legs toward the ceiling, stacking your hips over your shoulders. Press your upper arms and elbows into the mat for a stable foundation.
4. Keep the weight on your shoulders and upper arms -- never on your neck. Your neck should maintain its natural curve with a small space between the cervical spine and the floor.
5. Hold for five to fifteen breaths (or up to three minutes with practice). To come down, slowly lower your legs overhead (Plow position), release the hands, and roll down one vertebra at a time.

Benefits of Shoulder Stand

• Stimulates the thyroid and parathyroid glands
• Calms the nervous system and helps relieve insomnia
• Improves venous return and reduces leg swelling
• Strengthens the shoulders, core, and upper back
• Helps relieve symptoms of anxiety and mild depression

Muscles Engaged

Modifications & Variations

• Place a folded blanket under the shoulders (with the head off the blanket) to protect the cervical spine
• Practice Legs-Up-The-Wall as a gentler alternative
• Use a wall to support the legs if core strength is insufficient to hold the full pose

Cautions

• Avoid with neck injuries, cervical disc problems, or whiplash
• Not recommended with uncontrolled high blood pressure or glaucoma
• Use caution during menstruation and avoid during pregnancy