Inversions-ShoulderstandBeginner

Unsupported Shoulderstand I

Niralamba Sarvangasana I

Unsupported Shoulderstand I removes hand support from the spine, demanding amplified shoulder integration and core steadiness while the body stays vertical.

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How to Perform

1
Begin in Supported Shoulderstand II, legs vertical and shoulders firm on blankets.
2
One arm at a time, slide the hands off the back and stretch them overhead on the floor with palms pressing down.
3
Reach strongly through the arms to keep the chest lifted and the neck light as the hips stack over shoulders.
4
Maintain legs together, thighs firm, and feet active while steady breath flows through the throat lock.
5
Hold up to one minute, then return hands to the back, lower with control, and rest supine.

Benefits

Strengthens posterior shoulders and upper back without hand assistance.
Cultivates deep core and leg integration to maintain vertical alignment.
Builds confidence and focus for advanced inversion transitions.

Alignment Cues

Pelvis remains stacked over shoulders even without hand contact
Upper arms press down evenly so throat remains open
Legs stay fully extended with inner thighs engaged
Weight continues to centre on the tops of the shoulders, not the neck

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