Supported Shoulderstand

How to

1. Begin lying flat on your back with a yoga mat beneath you, arms resting alongside your body, palms facing down.
2. Bend your knees and place your feet flat on the floor, hip-width apart, heels close to your sitting bones.
3. Press your arms and shoulders into the ground to lift your hips, bringing your knees over your chest.
4. Support your lower back with your hands, elbows resting on the mat, fingers pointing towards your hips.
5. Straighten your legs slowly towards the ceiling, ensuring your shoulders and upper arms bear your weight, not your neck.
6. Align your hips over your shoulders and gently tuck your chin, keeping your neck long and gaze towards your chest.
7. Breathe deeply, maintaining a steady, calm breath, and hold the pose for 5-10 breaths.
8. To exit, lower your feet back over your head, bend your knees, and gently roll down vertebra by vertebra, using your hands to support your back.

Benefits

• Strengthens the shoulders and arms as they support the body's weight.
• Improves flexibility in the neck and shoulders, enhancing range of motion.
• Stimulates the thyroid gland, helping regulate metabolism and energy levels.
• Relieves tension in the lower back by decompressing the spine.
• Promotes relaxation and stress reduction, calming the mind and nervous system.
• Enhances circulation by reversing the flow of blood and lymph, aiding detoxification.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher