The Shoulder Stand Pose

There are numerous therapeutic benefits from practicing this pose that if you they are practiced on a regular basis barring menstrual time, the changes will feel vigorous, young and energetic.

Otherwise known as the mother of all poses, the shoulder stands are one of the most important inverted or arm balancing yoga poses. It is appropriate for students who have no problems doing the basic yoga poses.


English Name: Supported Shoulder Stand

Sanskrit Name:  Salamba Sarvangasana

Step by Step Guide


  • Lie down on the back of your mat, toes pointed up and arms above the head.
  • Lift the legs up, toes pointing behind you
  • Do the Pose
  • Lift the hips off the floor while you bring the legs over the head. Toes should be facing the floor.
  • Lift your back as you extend the legs down until it touches the floor.
  • Lift the legs up into the air and straighten the spine. Support it by placing the arms against your upper back.
  • Push upwards on your back with your hands.
  • Hold this pose for 5-10 breaths.


  • Slowly come down and return to starting position.
  • Tips for Beginners
  • Take note that this pose is fit for intermediate to advanced yoga practitioners. You should not be doing this kind of pose when you’re taking your first yoga class. You should attain a particular fitness level (plus immense focus) to do this properly.
  • Never attempt to learn the pose alone, find a certified yoga instructor to teach you proper alignment.
  • Practice this pose first on a wall and then work on doing it without the support once you are confident with your abilities
  • Benefits
  • Stretches the shoulders
  • Improves flexibility of the spine
  • Calms the mind
  • Improves digestion
  • Massages the thyroid and prostate glands
  • Flushes mucous from lungs
  • Relieve the symptoms of menopause
  • Precautions
  • Do not practice if you have the following:
  • Neck injury
  • Head injury
  • Headaches
  • High/Low blood pressure
  • Heart conditions
  • Consult with the doctor first if it’s safe to do this posture.  If given consent, seek the help of a registered and experienced yoga teacher to help you do the posture correctly.
  • It is not advisable to do this pose if you are pregnant. Consult an experienced Prenatal Yoga teacher if you want to do yoga while pregnant.


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