Skulderstand

Shoulder Stand, also known as Sarvangasana, is an inverted yoga pose that strengthens the neck, shoulders, back and core. As one of the most calming inversion poses, it also helps improve blood circulation, relieve stress and stimulate the thyroid gland. It is a position that can both build physical strength and promote mental clarity.

How to do Shoulder Stand correctly

Follow these steps to get into Shoulder Stand:

1. Start by lying flat on your back with your arms at your sides.
2. Pull your knees up to your chest and lift your hips while using your hands to support your back.
3. Using your elbows to stabilize your body, lift your legs straight up toward the ceiling, keeping your heels over your hips and hips over your shoulders.
4. Keep the neck in a neutral position and avoid turning the head to protect the cervical vertebrae.
5. Hold the pose for 5-10 deep breaths and slowly come back down by bringing the legs back into Plow Pose (Halasana) and then slowly roll the spine down towards the floor.

Common mistakes in Shoulder Stand

Avoid these typical mistakes to get the most out of the position:

• Too much weight on the neck: Make sure that most of the weight is carried by the shoulders and upper back, not directly on the neck.
• Poor alignment of the hips: Avoid letting the hips hang over the chest. Hold them over your shoulders for proper adjustment.
• Core not engaged: Remember to engage your core muscles to maintain balance and avoid collapsing the spine.

Modifications and Variations

If you're a beginner or need extra support, try the following modifications:

• Using support: Place a folded blanket or pillow under the shoulders to protect the neck and improve balance.
• Ardha Sarvangasana: Start by lifting one leg at a time to build strength and balance before attempting full Shoulder Stand.
• Legs-Up-the-Wall Pose: For a milder inversion, you can use Legs-Up-the-Wall Pose (Viparita Karani) as an alternative.

Video: Shoulder Stand Tutorial

Watch this video for a step-by-step tutorial on Shoulder Stand:

Video: Variations for Shoulder Stand

Here is a video showing variations of the Shoulder Stand for both beginners and advanced:

Repetitions and breathing technique

Hold Shoulder Stand for 5-10 breaths and focus on deep, slow breaths. Make sure your body is stable and balanced. When you finish the pose, slowly roll down and rest in Corpse Pose (Shavasana) for a few minutes.