Chair-Supported Shoulderstand

How to do it

1. Sit facing the backrest on a secured, open-back yoga chair.
2. Drape your bent legs over the backrest.
3. Grasp the side edges of the seat.
4. Recline slowly until your shoulders reach the prepared blanket support in front of the seat.
5. Hold with your pelvis supported by the seat, legs resting over the backrest, and head resting on the mat.
6. Draw your knees toward your chest with assistance to clear the backrest.
7. Lower your pelvis slowly from the seat to the mat with assistance.
8. Rest lying on your back before sitting up.

Safety

Poor support height can place excessive pressure on your neck. A shifting chair or uncontrolled entry or exit can cause a fall, even though the pose is supported.

• Learn the setup, entry, and exit with qualified in-person instruction and hands-on assistance.
• Secure the chair against a wall on a nonslip mat; check that it cannot fold or tip.
• Build a broad, firm blanket platform high enough to support your shoulders without sharply bending your neck.
• End the hold with assistance if you feel neck pressure, tingling, dizziness, or difficulty breathing.

If you have neck problems, glaucoma, uncontrolled high blood pressure, or a condition affected by inversion, get medical advice before attempting this pose.

Sets and reps

Sets

1–2

Target

15–30 seconds

Rest

No rest timer

Use brief, comfortable holds rather than working toward fatigue.

Variations