Shoulderstand Pose

Salamba Sarvangasana

naked woman doing a shoulderstand on a yoga mat outside

Shoulderstand Pose is a powerful inversion that strengthens the core, improves circulation, and calms the mind. Known as the “queen of all yoga poses,” it promotes hormonal balance, boosts immunity, and enhances overall well-being.

Common Name: Shoulderstand Pose or Supported Shoulderstand
Sanskrit Name: Salamba Sarvangasana (SAH-luhm-buh suhr-vuhn-GAHS-uh-nuh)
Level: Intermediate
Pose Type: Inversion, Shoulder Stand
Target Areas: Shoulders, Neck, Core

Shoulderstand Pose, or Salamba Sarvangasana, is a powerful inversion that strengthens the core, shoulders, and spine while enhancing circulation and stimulating the thyroid gland. This pose helps balance hormones, improve digestion, and calm the nervous system, making it excellent for stress relief and overall well-being. By reversing blood flow, it refreshes the brain, boosts focus, and promotes relaxation. Regular practice can also support immune function and relieve fatigue. In traditional yoga philosophy, it is believed to activate the throat chakra, enhancing communication and self-expression.

Shoulderstand Steps

naked woman outside doing a shoulder stand

Step 1

Start on Your Back: Lie flat with your arms at your sides, palms facing down

Step 2

Lift Your Legs: Engage your core and draw your knees in towards your chest, and then start to extend them up towards the sky. For a more advance alternative, you can lift your legs straight up.

Step 3

Support Your Lower Back: Place your hands on your lower back for support, elbows tucked close to your body.

Step 4

woman practicing nude yoga in Salamba Sarvangasana

Raise Your Hips: Press into your hands and lift your hips, bringing your body into a vertical line until your hips stack over your shoulders. Your weight should be supported by your shoulders, not your neck or cervical spine.

Step 5

Align Your Body: Keep your legs, hips, and spine in one straight line, with your weight balanced on your shoulders.

Step 6

Hold and Breathe: Stay for a few breaths, then slowly release the hands from your lower back and engage the core as you roll your hips and legs back down, one vertebra at a time.

Modifications

woman practicing naked yoga with lake in the background — *Shoulderstand variation with ankles crossed.*

Use a Wall: Perform the pose with legs resting against a wall for extra support and stability.
Support with Blankets: Place folded blankets under your shoulders to reduce neck strain and improve alignment.
Bend the Knees: Keep your knees bent if fully extending the legs feels difficult.
Practice Half Shoulderstand: Instead of lifting fully, keep the hips supported with hands and the legs at a lower angle.
Try a Chair Variation: Rest the legs on a chair to experience the benefits of inversion with less effort.