Mobility · Yoga
Shoulderstand Pose
Shoulderstand Pose is a supported yoga inversion with your legs raised above your torso. It challenges trunk control and shoulder stability while you balance on your shoulders and upper arms.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- No rest timer
How to do it
- Lie on your back with shoulders on firm folded blankets, head on the mat, knees bent, and feet flat.
- Draw your knees toward your chest.
- Curl your hips off the blankets with your feet traveling overhead.
- Place your palms against your back with fingers pointing toward your hips.
- Extend your legs toward the ceiling with your pelvis above your shoulders.
- Hold your torso and legs steady in this supported position.
- Bend your knees toward your forehead.
- Roll your back down slowly with your palms pressing into the mat until your hips reach the floor.
Form cues
- Press your upper arms into the blankets
- Reach upward through your heels
- Keep your breathing slow and easy
Common mistakes
- Kicking into positionPractice a partial hip lift if you cannot enter without momentum.
- Elbows sliding apartPosition your elbows about shoulder-width apart to create a stable base.
- Forcing a vertical lineAllow a slight bend at your hips rather than forcing your torso upright at the expense of neck comfort.
Safety
This inversion places your neck in a deeply bent position; shifting body weight onto it can cause injury. Losing support through fatigue can also lead to an uncontrolled fall.
- Get in-person instruction before your first attempt.
- Use an even, nonslip blanket stack with your neck clear of the edge and your shoulders fully supported.
- Keep your head facing straight up throughout the pose; never turn it while inverted.
- Come down carefully if you feel neck pressure, pain, tingling, dizziness, or difficulty breathing.
If you have a neck condition, glaucoma or another eye-pressure concern, or uncontrolled high blood pressure, get medical advice before attempting this inversion.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket
- Yoga Chair (optional)
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 1–2
- Target
- 10–20 seconds
- Rest
- No rest timer
Start with short holds only after you can enter and exit under control.