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Inversions-ShoulderstandBeginner

Side One-Legged Shoulderstand

Parsva Eka Pada Sarvangasana

Side One-Legged Shoulderstand takes the lowering leg laterally beside the body, forging hip openness and rotational intelligence while balance remains steady.

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How to Perform

  1. 1

    From One Leg Shoulderstand with right leg lowered behind the head, re-center in Supported Shoulderstand I.

  2. 2

    Exhale and guide the right leg out to the side in line with the shoulder while the left leg stays vertical.

  3. 3

    Keep hips stacked and outer right hip engaged so the pelvis does not drift.

  4. 4

    Hold for several calm breaths, then sweep the leg back through center and repeat on the left.

  5. 5

    Return to shoulderstand, stabilise, and descend gently to the mat.

Benefits

  • Expands adductors and outer hips while inverted.
  • Strengthens obliques and spinal stabilisers against asymmetrical load.
  • Improves balance awareness when the legs move independently.

Alignment Cues

  • Pelvis remains centred above the shoulders
  • Side leg stays straight with toes flexed toward face
  • Upper arms press down evenly to protect the neck
  • Breath stays smooth through the throat lock

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

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