Shoulderstand

Salamba Sarvangasana

Known as the "queen" of all yoga postures, Shoulderstand is packed with healing and restorative benefits for your mind, body and spirit.

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Step By Step

Come to a seated position. You can place a folded up blanket behind you for more support. Lie on your back. If you are using a blankets be sure both shoulders are on the blanket and that your head is flat on the floor.
Bend your knees with your feet flat on the floor. Bring your arms by your side and press them into the floor as you curl your spine and bring your thighs toward your chest.
Lift your pelvis and back off the floor. Bend your elbows and bring your your palms to your lower back. Curl your pelvis towards your shoulders and slowly walk your hands up your back. Keep your elbows drawing inward and your fingers pointed upward.
Slowly straighten your legs and bring your feet up towards the ceiling. Continue to walk your hands up your back until your upper spine lifts away from the floor and your torso is vertical.
Keep your hands on your back for support and press your upper arms into the floor or blanket. With each inhale, expand your chest towards your chin.
Hold for 30 seconds to several minutes. To Release, walk your hands down your back and gently curl your spine back to the floor and lower your legs.

Benefits

Stretches shoulders, back and neck
Improves spinal mobility
Relieves lower back tension and lengthens spinal muscles
Stimulates thyroid gland
Calms the nervous system and reduces stress and anxiety
Can be therapeutic for infertility, menopause, and digestion

Contraindications

Neck injury
Back, spine, or disc injury
Shoulder injury
High blood pressure
Menstruation
Pregnancy (check with your doctor)
Headache
Ear infection

Modifications

Place a folded blanket under your arms and shoulders. Keep your head on the floor
You can practice Viparita Karani (Legs-Up-the-Wall Pose) if you have a neck or shoulder injury. Sit beside a wall and swing your feet up the wall as you lower your torso to the floor
Place a folded blanket under your arms and shoulders. Keep your head on the floor
You can practice Viparita Karani (Legs-Up-the-Wall Pose) if you have a neck or shoulder injury. Sit beside a wall and swing your feet up the wall as you lower your torso to the floor

Chakras

Shoulderstand stimulates the Throat Chakra (Vishuddha) which governs communication and self-expression. Practicing this posture can help the practitioner express him/herself more authentically and communicate more clearly.