Inversions-ShoulderstandBeginner
Unsupported Shoulderstand II
Niralamba Sarvangasana II
Unsupported Shoulderstand II carries the arms straight upward, aligning wrists over shoulders to cultivate unwavering balance through the midline.
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How to Perform
- 1
From Unsupported Shoulderstand I, inhale and sweep both arms skyward so the wrists stack above shoulders.
- 2
Press palms together or keep them parallel, extending fingertips to the ceiling without disturbing the neck.
- 3
Maintain ribs lifting toward the chin while the legs stay vertical and the thighs firm.
- 4
Keep breath slow and even, using core strength to hold the pelvis over the shoulders.
- 5
After up to 45 seconds, return the hands to the floor, then to the back, and lower carefully with control.
Benefits
- Demands precise midline control for full-body integration in inversion.
- Strengthens deltoids, triceps, and thoracic stabilisers without ground support.
- Sharpens mental focus and breath regulation under advanced load.
Alignment Cues
- Wrists stack over shoulders as palms reach skyward
- Weight stays centered between both shoulders and the back of the skull
- Pelvis maintains neutral over the base without swinging
- Neck remains long under 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
BlanketWallStrap
Tags
AdvancedBasic ShoulderstandsCoreInversions-ShoulderstandSarvangasana SeriesShouldersSpineasana