Supported Shoulderstand
Called the 'queen of asanas', Sarvangasana requires correct setup with blankets to protect the cervical spine. Learn it with a qualified teacher.
- Level
- Advanced
- Family
- Inversion
- Hold
- 10 breaths to 3 minutes
- Works
- Shoulders, neck, core
- Neck free
- Elbows shoulder-width
Step by step
How to do Supported Shoulderstand
Begin Lie with shoulders on folded blankets and head on the floor.
- 01
Stack blankets; lie with shoulders on the edge, head on the floor.
- 02
Bend the knees and bring the feet near the hips.
- 03
Swing the legs up and support the back with your hands.
- 04
Walk the hands toward the shoulder blades.
- 05
Extend the legs upward.
- 06
Keep the neck still; don't turn the head.
- ↩
Coming out. Lower the knees to the forehead, release the hands and roll down slowly.
Breath
Steady breathing.
Focus
Inversion
Why practise it
Traditionally considered calming and nourishing.
Alignment & cues
Weight on shoulders, not neck.
Teacher’s cues
- “Neck free”
- “Elbows shoulder-width”
Common mistakes
Without blankets, placing weight on the neck.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Legs Up the Wall.
Variations
- Half shoulderstand at a wall
Props
- Two to three folded blankets
- Wall
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid with neck injury, high blood pressure, glaucoma, menstruation (by some traditions) or pregnancy. Learn in person.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Sarva means all, anga limb — said to benefit the whole body.
Questions
Why use blankets?
They keep the neck in a gentler curve and protect the cervical spine.