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
- Hold
- 10 breaths to 3 minutes
- Focus
- Inversion
- Steps
- 6 cues · ~2 min
- Neck free
- Elbows shoulder-width
Step by step
How to do Supported Shoulderstand
StartLie with shoulders on folded blankets and head on the floor.
- 1
Stack blankets; lie with shoulders on the edge, head on the floor.
- 2
Bend the knees and bring the feet near the hips.
- 3
Swing the legs up and support the back with your hands.
- 4
Walk the hands toward the shoulder blades.
- 5
Extend the legs upward.
- 6
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 & common mistakes
Aim for Weight on shoulders, not neck.
Teacher’s cues
- “Neck free”
- “Elbows shoulder-width”
Watch out for
Without blankets, placing weight on the neck.
Make it yours
Easier, harder, supported
Legs Up the Wall.
- Half shoulderstand at a wall
- Two to three folded blankets
- Wall
In a sequence
Where it fits in a flow
BeforeBridge Pose
BeforeLegs Up the Wall
This poseSupported Shoulderstand
AfterFish Pose
Good to know
Questions
Why use blankets?
They keep the neck in a gentler curve and protect the cervical spine.
Sarva means all, anga limb — said to benefit the whole body.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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