sah-LAHM-bah sar-vahn-GAHS-ah-nah
The 'Queen of Asanas,' Shoulderstand is a powerful inversion that calms the nervous system, improves circulation, and strengthens the entire body. It promotes introspection, fresh perspective, and a deep sense of peace.
Lie on your back, lift legs and hips overhead.
Support your lower back with your hands, elbows in.
Stack hips over shoulders, legs straight up.
Ensure the weight is primarily on your shoulders and upper arms, not on your neck.
Keep your elbows shoulder-width apart, pressing them down firmly.
Engage your core and inner thighs to keep the body in one straight line from shoulders to heels.
Gently draw the shoulder blades together and lift through the chest.
Maintain a soft gaze toward the nose-tip, keeping the neck long.
Strengthens the neck, shoulders, upper back, and core muscles.
Improves blood circulation, especially to the brain and thyroid gland.
Stretches the neck and upper back, relieving tension.
Calms the nervous system and helps relieve stress, anxiety, and mild depression.
Enhances focus, concentration, and mental clarity.
Place 2-3 folded blankets under your shoulders, allowing your head to rest on the mat, to protect your neck and create space for the cervical spine.
Stand beside the student. Place hands on their outer hips and gently assist in lifting the pelvis, helping them stack hips over shoulders.
Communicate clearly; do not pull them up if they are not ready or engaged. Ensure neck safety.
Place hands on the student's thighs or calves and gently encourage the legs to straighten and lift towards the sky.
Ensure the core is engaged and the base is stable before assisting the legs; be ready to catch if they fall.
Lift your legs up.
Ascend the legs toward the sky, stacking the heels directly over the shoulders, creating a pillar of light.