Shoulderstand

How to

1. Begin by lying flat on your back with arms alongside your body, palms facing down.
2. Inhale deeply, then exhale and press your arms into the mat to lift your legs overhead, coming into Halasana (Plow Pose).
3. Support your lower back with your hands, fingers pointing upwards, and draw your elbows closer together.
4. On an inhale, lift your legs up towards the ceiling, stacking hips over shoulders, creating a straight line from shoulders to toes.
5. Engage your core muscles to maintain balance and keep your neck long, avoiding any pressure on the cervical spine.
6. Maintain an even breath, keeping your gaze (drishti) towards your chest or gently closing your eyes for inner focus.
7. To exit, slowly lower your legs back overhead into Halasana, then gently roll down vertebra by vertebra, releasing your hands to the mat.

Benefits

• Stimulates the thyroid and parathyroid glands, regulating metabolism and calcium levels.
• Enhances circulation and venous return by reversing blood flow, promoting cardiovascular health.
• Calms the nervous system, reducing stress and anxiety through gentle inversion.
• Improves balance and strengthens the shoulders and upper back muscles.
• Encourages lymphatic drainage, supporting immune function.

What next

• Watch practice videos
• Practice — Move
• Find a teacher