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Shoulder Stand | Sarvangasana
Practicing shoulder stand strengthens and stretches the neck, shoulders and rhomboids. This is not an easy pose to get into but it's a great pose to add to your practice when playing with different types of inversions. This pose also improves circulation and helps calm the mind.
Sanskrit: Sarvangasana
Drishti: at the toes or nose
Counterpose: savasana
Materials
- Yoga mat
Instructions
- Lie on your back, making sure you have enough cushion to support your shoulders. Use a folded blanket for extra padding. Bend your knees and place your feet flat on the floor.
- Lift your hips off the ground and interlace fingers underneath your body. Rock from side to side and roll the shoulders together to assist in keeping the neck off the floor.
- Inhale and extend the feet toward the sky with the toes pointed. Support your back with both palms close to the spine. Keep the shoulders away from the ears and the body straight up. Avoid collapsing down on your shoulders and keep the neck free from contact with the floor.
- Hold for a few breaths and slowly release.
Notes
Modification: For a gentle variation, lower your hips, placing your hands to support the hips instead of the back. Another gentle variation is waterfall pose.
Preparatory poses: chaturanga, downward facing dog, upward facing dog, plow, bridge
Follow-up poses: savasana, downward facing dog, child's pose
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