Shoulderstand

Shoulderstand, or Salamba Sarvangasana, is a traditional inverted yoga pose in which the practitioner balances the body on the shoulders while the torso remains upright and the legs extend overhead. The chest stays open and the neck is kept long; the weight rests through the upper back and shoulders rather than the cervical spine. In many schools the pose is taught with the help of the arms or hands placed on the back to stabilize the spine.

Practice typically involves bringing the legs toward vertical and aligning the body in a straight line; some teachers suggest using a wall for support, or placing folded blankets or a bolster under the shoulders to reduce strain on the neck. The pose is often performed slowly and with mindful breathing to maintain length in the spine and stability in the shoulders.

Traditional yoga texts describe various benefits of shoulderstand, including improved circulation, stimulation of the thyroid and parathyroid glands, enhanced balance and concentration, and a sense of calm. Modern practitioners note strengthening of the shoulders, upper back, core, and improved body awareness. Scientific evidence for specific health benefits is limited.

Shoulderstand is contraindicated for people with neck injuries or instability, high blood pressure, glaucoma, heart conditions, or pregnancy. It should be avoided by those with shoulder or spine injuries unless cleared by a healthcare professional. Beginners should learn under supervision and progress gradually, using props and a wall to reduce neck load and ensure proper alignment. If dizziness or pain occurs, exit the pose.