Inversions-ShoulderstandBeginner
One Leg Shoulderstand
Eka Pada Sarvangasana
One Leg Shoulderstand lowers one leg toward the floor while the other stays skyward, sharpening hip control and spinal lift in the queen of asanas.
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How to Perform
- 1
From Supported Shoulderstand I, stabilise shoulders and lengthen both legs upward.
- 2
On an exhale, slowly lower the right leg toward the floor behind the head, keeping the left leg vertical.
- 3
Press strongly through both heels, maintaining straight knees and an active core to prevent tipping.
- 4
Hold for 5–10 breaths, then draw the lowered leg back up to meet the other on an inhale.
- 5
Repeat on the second side before returning to center and exiting shoulderstand with control.
Benefits
- Strengthens legs and hips asymmetrically while maintaining shoulder stability.
- Improves core integration and proprioception in inversion.
- Massages abdominal organs through controlled flexion.
Alignment Cues
- Shoulders root evenly while pelvis stays centered
- Lowered leg reaches long without bending the knee
- Lifted leg stays perpendicular to the floor
- Neck remains long and quiet under the chin 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
BlanketWallStrap
Tags
Advanced ShoulderstandsCoreIntermediateInversions-ShoulderstandLegsSarvangasana SeriesSpineasana