Shoulder Stand
Salamba Sarvangasana
sah-LAHM-bah sar-vahn-GAH-sah-nah
Poses like Shoulder Stand
Shoulder Stand (Salamba Sarvangasana) is a advanced inversions yoga pose that lifts the legs above the heart in a supported inversion.
Traditionally called the queen of asanas, Shoulder Stand is a supported inversion that many people find settling. It turns the body upside down, with the legs lifted above the heart. When practiced with proper alignment, it brings a deep sense of calm and rejuvenation.
How to do Shoulder Stand
- 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.
- 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.
- 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.
- 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.
- 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
- Lifts the legs above the heart in a supported inversion
- Many people find it calming
- Many people find their legs feel lighter afterwards
- Strengthens the shoulders, core, and upper back
- Builds body awareness while upside down
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
Breathing tip: Pair this pose with Ujjayi Breath for flow sequences or Equal Breath for longer holds. Explore all breathing techniques →
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Consult your doctor before starting any new exercise program, especially if you have injuries or health conditions. Always practice under the guidance of a qualified yoga instructor.
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