Inversions-ShoulderstandBeginner

Supported Shoulderstand II

Salamba Sarvangasana II

Supported Shoulderstand II deepens the base by clasping the hands on the floor, allowing the ribs to lift higher while the throat stays soft and spacious.

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How to Perform

1
Enter Supported Shoulderstand I with shoulders elevated on blankets and legs vertical.
2
Walk hands farther down the back, then interlace fingers on the mat with arms straight and elbows hugging in.
3
Press forearms and wrists into the floor, rolling outer shoulders underneath to broaden the chest.
4
Lift the sternum toward the chin as thighs stay firm and legs reach tall through the balls of the feet.
5
Maintain smooth breathing for up to three minutes, then release the hands, lower carefully, and rest in Fish Pose.

Benefits

Encourages fuller chest opening while keeping the neck supported.
Strengthens triceps and posterior shoulder girdle for stable inversions.
Enhances venous return from the legs, soothing fatigue.

Alignment Cues

Upper arms ground evenly so the neck stays light
Hands stay clasped with wrists pressing down, elbows narrow
Ribs lift vertically without arching the lumbar spine
Weight continues to track toward the tops of the shoulders

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

BlanketStrapWall