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In his seminal book Light on Yoga, B.K.S. Iyengar calls Shoulderstand ‘the Mother of asanas’ and ‘a panacea’, making it pretty clear that this is a pose worth practicing. However, as an intermediate inversion, a safe Shoulderstand requires an understanding of alignment and body awareness, as well as strength, flexibility, and balance.
Shoulderstand Basics
Sanskrit Meaning: Salamba (Supported) Sarvanga (Whole Body) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Inversion
Benefits:
• Stretches your neck
• Stretches your shoulders
• Strengthens your abdominal muscles
• Stimulates the thyroid gland
• Calms your nervous system
• Improves circulation
Precautions: Avoid this posture if you have glaucoma, high blood pressure, or a neck injury.
Key Alignment Cues
1. First Comes Plow
Coming into Shoulderstand through Plow Pose paves the way for optimal alignment by ensuring that your hips are high. If your feet don’t reach the floor in Plow, you can use a wall to catch them instead.
2. Hips Over Shoulders, Ankles Over Hips
To make sure your legs are perpendicular to the floor, align your hips over your shoulders and your ankles over your hips. You may need to walk your hands further down your back to facilitate this alignment.
3. Using Blankets
Give your neck a little lift by placing one or two folded blankets under your shoulders. Position the blankets so that your shoulders and upper back are on the blanket, but your head and neck are off. If possible, start with your head and neck off the end of your mat (and blankets, if using) on a hard surface floor. This allows your head to slide more easily as you come into position, which avoids jamming the neck.
4. Don’t Move Your Head
Keep your head and neck still as you come into and hold the position. Avoid the temptation to look around the room. Keep your gaze on your toes overhead.
Step-by-Step Instructions
1. Begin in Plow Pose
2. Release your clasped hands and bend your elbows to bring the palms of your hands onto your mid back with your fingers pointing upward.
3. Lift your legs one at a time to a vertical position.
4. It can be hard to judge whether your legs are perpendicular to the floor. Ask a friend or teacher for feedback. Avoid looking in the mirror because you don’t want to turn your head to the side.
5. Point, flex, or floint (halfway between) your feet.
6. To come out, release your legs overhead back into plow.
Beginner Tips
• In addition to blankets under your shoulders, you may want to use a strap to keep your elbows from splaying apart. Make a loop that’s about shoulders’ distance apart with the strap and then slide it onto your upper arms before coming into Plow.
• Legs Up the Wall is a good alternative for beginners.
Preparatory Poses
Downward Facing Dog is good preparation for almost any yoga pose, but it’s a particularly efficient way stretch your shoulders and hamstrings for Shoulderstand.
Bridge Pose mimics the chest and shoulder position you’ll use in Sarvangasana.
Counter Pose
Fish Pose (Matsyasana) is a common counterpose to Shoulderstand because it opens your neck and chest.
Why We Love Shoulderstand
What more can we say about the Mother of Poses? It holds a unique position in the yoga canon as an accessible inversion that stimulates the endocrine system, which controls hormone function. Try incorporating this powerful posture into your practice!
