Step by step 

• Lie on your back and bring your knees into your chest.

• With your arms tucked right alongside your body, bend your elbows and push the back of your arms into the floor as you lift your legs and hips up. Bring your hands to your lower back for support.

• Straighten your legs up towards the ceiling. Draw your elbows in towards each other about shoulder width distance, and walk your hands up your back, towards the upper back to help lift your spine off the floor. Open your chest and draw your shoulder blades in.

• Gently squeeze your legs together and keep most of weight in your upper back and arms.

• Relax your face and throat, keep your eyes open. Start by staying in this pose for 30 seconds and build up the time from there if you wish.

• To come out, bend your knees then roll your spine slowly and carefully back to the floor. If your back is sensitive keep the knees bent with the feet on the floor for a few breaths. Then straighten the legs out on the floor

Benefits 

• Stretches the shoulders and neck. 

• Cooling, calming, quietens the nervous system.

• Reduces fluid retention in the legs and feet 

• The thyroid and para-thyroid are nourished with blood.

• Reduces fatigue and can help you to improve your sleep.

• Improves digestion.

Pay Close Attention

• When you are practising Shoulderstand don’t be afraid of using lots of props to raise your shoulders and upper back. The most important thing in Shoulderstand is to take care of your neck. Do not attempt this pose if you have any type of neck injury or cevical arthritis. You can substitute it with Legs up the wall pose.

• You can place a block under the sacrum for a more supported version of this inversion. 

• Do not practice during menstruation or pregnancy.

• Be aware of the position of your elbows – roll your upper arms outwards to prevent your elbows from splaying out to the sides.

• Keep your core engaged to help lift your hip and allow your hands to walk further up your back for support. 

• Keep your gaze straight – don’t turn your head to look at a teacher or video.

• Shoulderstand does not suit all body types because of the degree of flexion in the neck. Please use props and practise it under the supervision of a teacher if you are a beginner.