Shoulder Stand

The Shoulder Stand (Sarvangasana) might look like you’re just flipping your world upside down, but don’t be fooled by its seemingly simple nature—this pose is a powerhouse of benefits.

It’s all about that perfect blend of balance, strength, and serenity, making it a staple in the yoga community.

Pose details

How to do the Shoulder Stand pose

Before attempting Shoulder Stand, it’s beneficial to warm up with poses that prepare the neck, shoulders, and core, such as Cat-Cow Pose, Bridge Pose, and Plank variations.

Once you’re ready, follow these steps:

1. Begin by lying on your back. Bring your legs together and place your arms alongside your body, palms facing down. Ensure your body is aligned and relaxed.
2. Bend your knees and place your feet flat on the floor, hip-width apart. Take a deep breath in.
3. On your exhale, press your arms into the floor and lift your legs up toward the ceiling, bringing your knees toward your chest. Use your core strength to help lift your hips off the ground.
4. Place your hands on your lower back for support, with your fingers pointing upward and your elbows resting on the mat, shoulder-width apart. Your upper arms should be pressing firmly into the floor.
5. Slowly extend your legs straight up toward the ceiling, aiming to align your hips over your shoulders. Keep your neck in a neutral position, gazing upward, and avoid turning your head to either side.
6. Engage your core and thighs, reaching your toes toward the ceiling. Keep your body as straight as possible, maintaining balance and stability.
7. Hold the pose for five to ten breaths or as long as comfortable, focusing on deep, steady breathing.
8. To come out of the pose, slowly bend your knees and gently lower your legs back over your head, bringing your feet toward the floor behind you. Release your hands from your lower back and place your arms flat on the mat.
9. Gradually roll your spine down to the floor, one vertebra at a time, until your hips and legs are back on the mat. Rest in Savasana (Corpse Pose) for a few breaths to allow your body to relax and recover.

Modifications

If Shoulder Stand feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a blanket: Place a folded blanket under your shoulders to create a gentle lift and protect your neck. This can make the pose more comfortable and reduce strain on your cervical spine.
• Try a supported variation: Use a wall for support by positioning your legs up the wall and your hips close to it. This allows you to experience the inversion without the full weight on your shoulders and neck.
• Start with Legs-Up-the-Wall Pose: If you’re still building the strength and flexibility for Shoulder Stand, practice Legs-Up-the-Wall Pose first. This will help you get used to the sensation of inversion and gently stretch your hamstrings and lower back.
• Focus on lifting in stages: First, lift your legs to a 90-degree angle, then gradually bring your hips over your shoulders. When you’re ready, support your lower back with your hands to lift higher. This staged approach lets you ease into the inversion without overwhelming your body.

Safety tips

• Warm up properly with poses like Cat-Cow or Downward Dog to prepare your body for inversion.
• Avoid straining your neck. Support your weight with your shoulders and upper arms, not your neck.
• Keep your legs straight and together. This helps maintain balance and prevents unnecessary strain.
• Engage your core muscles to support your lower back and maintain stability.
• Breathe deeply and evenly, and come out of the pose slowly to avoid lightheadedness or discomfort.

Similar yoga poses

Reclined Bound Angle Pose (Supta Baddha Konasana)

This restorative pose opens the hips and stretches the inner thighs, similar to Happy Baby, but with the feet together and knees falling open to the sides.

Child’s Pose (Balasana)

A restful pose that gently stretches the hips, thighs, and ankles. While not as intense as Happy Baby, it provides a similar calming effect and lower back release.

Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)

This pose involves lying on your back and extending one leg up while holding the big toe. It offers a deep hamstring stretch and a gentle hip opener, akin to the leg positioning in Happy Baby.

Pigeon Pose (Eka Pada Rajakapotasana)

A deeper hip opener that stretches the hip flexors and glutes. While more intense than Happy Baby, it targets similar muscle groups and provides a deep release.

Butterfly Pose (Baddha Konasana)

Sitting with the soles of the feet together and knees falling open, this pose stretches the inner thighs and groin, offering a similar hip-opening effect as Happy Baby.