Traditional
Shoulderstand
Sarvangasana
Lift the hips and legs overhead and support the back with the hands.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- Blankets strongly recommended.
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Shoulderstand
- Lie on your back and bring the knees toward the chest. Lift the hips and place the hands on the back for support. Extend the legs straight up toward the ceiling. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Shoulderstand
- Lower the legs overhead into Plow or bend the knees. Roll the spine down slowly with support from the hands. Pause in a neutral position for a moment before continuing.