Supported Shoulderstand

Protect the neck with blankets

In Shoulder Stand most of the weight should rest on the shoulders and upper arms, not the neck. Fold two or three firm blankets into a neat stack and lie with the shoulders on the edge of the stack and the head on the floor beyond it. This lifts the shoulders so the neck keeps its natural curve. Never turn the head once you are up.

Getting up and coming down

• Lie with the shoulders on the blanket stack, knees bent and arms by your sides
• Press the arms down and swing the knees towards the chest, then lift the hips
• Support the back with the hands, fingers pointing up and elbows shoulder-width apart
• Straighten the legs up one at a time, walking the hands closer to the shoulders
• Stay for 10 breaths to start, gaze towards the chest and breathe steadily
• To come down, bend the knees, lower the hips slowly with the hands supporting the back, and rest flat before sitting up

Gentler options

• Legs Up the Wall: much of the same feeling with no load on the neck
• Half Shoulder Stand (Viparita Karani): hips lower and supported by the hands, legs angled over the head
• Supported Bridge with a block under the sacrum and the legs lifted
• Shoulder Stand with the feet on a wall for support

Who should avoid it

Do not practise Shoulder Stand with a neck injury, high blood pressure, glaucoma or other eye pressure problems, a heart condition, during pregnancy or with a recent head or shoulder injury. Some traditions avoid inversions during menstruation; that is a matter of personal choice. Learn it in person with a teacher, and follow it with a gentle counterpose such as Fish Pose or a rest on the back.