Shoulder Stand
An inversion resting on the shoulders with the body vertical. Powerful, and one of the poses most often taught carelessly — the neck carries load it is not designed for, so the setup matters more than the pose.
Meaning of the name
The all-limbs pose — sarva aṅga, every part. Called the queen of asanas, on the grounds that it affects every system at once.
How to practise
- 1
Lie on the back with a folded blanket under the shoulders and the head off it, so the neck keeps its natural curve. This is not optional.
- 2
Raise the legs to vertical, then lift the hips, supporting the back with both hands.
- 3
Walk the hands up the back toward the shoulder blades and bring the body as vertical as is comfortable.
- 4
Keep the weight on the shoulders and upper arms — never on the neck — and do not turn the head at any point.
- 5
Hold for 30 seconds at first, building to three minutes over months. Come down slowly, one vertebra at a time.
Benefits
- Strongly stimulates the thyroid and parathyroid through the chin lock
- Improves venous return from the legs; relieves varicose veins and tired legs
- Calms the nervous system and improves sleep
- Supports the immune system by encouraging lymphatic drainage
- Relieves congestion in the pelvic organs
- Improves digestion and helps constipation