Inversions-ShoulderstandBeginner

Supported Shoulderstand I

Salamba Sarvangasana I

Supported Shoulderstand I lifts the body vertically over grounded shoulders and hands, bathing the throat centre while teaching calm, steady inversion.

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How to Perform

1
Set two folded blankets for shoulder support, lie supine with legs together and arms alongside the body.
2
Exhale, draw knees toward the chest and press palms down as hips lift away from the floor.
3
Slide hands to the mid-back, roll shoulders underneath, and keep elbows shoulder-width as the spine rises.
4
Extend both legs toward the ceiling, stacking ankles over hips while maintaining a soft throat and firm abdomen.
5
Breathe evenly for up to five minutes; to exit, lower vertebra by vertebra, release the hands, and rest supine.

Benefits

Stimulates thyroid and parathyroid function to regulate metabolism.
Flushes the legs and calms the nervous system for restorative balance.
Builds shoulder and core strength that supports future inversions.

Alignment Cues

Back of skull stays neutral as chin moves toward sternum
Elbows remain under shoulders to prevent collapsing onto the neck
Pelvis stacks directly above shoulders without overarching the lumbar
Weight distributes through shoulders and arms, keeping the neck light

Common Mistakes

No common mistakes listed.

Contraindications

• Uncontrolled hypertension, glaucoma, or retinal pathology
• Recent cervical spine, shoulder, or brain injury
• Pregnancy after first trimester unless a long-term inversion practitioner

Recommended Props

BlanketWallStrap