Skulderstående

Shoulder Stand , or Salamba Sarvangasana , is a powerful inversion that strengthens the shoulders, neck, back and core. As one of the most important yoga postures, it is often called the “queen of asanas” because it provides a wide range of benefits, from increased circulation to improved balance and mental calm.

Correct technique

How to perform Shoulder Stand :

  1. Start by lying flat on your back, with your arms at your sides and your legs together.
  2. With an exhale, lift your legs up and bring them over your head, as in Plow Pose (Halasana).
  3. Support your lower back with your hands, and lift your hips and legs up towards the ceiling.
  4. Keep your elbows shoulder-width apart and press down into your shoulders for support.
  5. Extend your legs straight up towards the ceiling, and keep the weight in your shoulders, not on your neck.
  6. Hold the position for 5-10 breaths before lowering your legs back over your head and slowly rolling out of the position.

Common errors

  • Improper weight distribution : Avoid leaving the weight on the neck. Focus on distributing the weight evenly across the shoulders to avoid strain.
  • Hip placement : Make sure your hips are directly over your shoulders to achieve optimal balance.
  • Open elbows : Keep your elbows shoulder width apart to provide better stability.

Modifications and variations

If you find Shoulder Stand challenging, try these modifications:

  • Use of blankets : Place one or more folded blankets under the shoulders to reduce pressure on the neck and provide extra support.
  • Leg positions : You can vary the position by spreading the legs in a “V” shape, or bringing the feet together in a Cobbler's Pose (Baddha Konasana).
  • Simplified variation : If full inversion is too demanding, start with Legs Up the Wall (Viparita Karani) to get similar benefits without full weight on the shoulders.

Video demonstrations

1. Learn Shoulder Stand for Beginners (Women)

A great review of Shoulder Stand that shows how to get into the position with proper technique.

2. Shoulder Stand with variations

The video shows different variations of the Shoulder Stand for more advanced athletes.

Number of repetitions and sets

Hold Shoulder Stand for 5-10 breaths. Repeat 2-3 times, and feel free to follow up with Plow Pose or Fish Pose to balance the body after the inversion.

Breathing technique

Breathe deeply and evenly throughout the pose. Inhale as you extend your legs toward the ceiling, and exhale while keeping your core activated and stable.

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