Shoulderstand
Sarvāṅgāsanaसर्वाङ्गासन
A supported inversion on the shoulders, with the body stacked over the base of the neck.
- Developing
- 20–60 seconds
- Difficulty 4 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Lie on the back and bring the legs overhead into Plow.
- 02
Place the hands on the upper back to support the weight.
- 03
Stack the hips over the shoulders and lift the legs toward vertical.
- 04
Keep the elbows shoulder-width apart and the neck free.
- 05
Lengthen the legs and soften the throat.
Benefits
- Strengthens shoulders and core
- Stretches the neck and upper back
- Encourages venous return
- A traditional calming inversion
Breath
Breathe slowly into the belly; do not strain the throat.
Cautions
Variations
- Viparita Karani
- Legs up the wall with the hips supported is much gentler.
- Half shoulderstand
- Hips lifted with the legs at 45 degrees.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.