Home/core/Shoulder Stand

Shoulder Stand

Difficulty: ⭐⭐ Intermediatecore

Home Setup

Fold 2-3 blankets or towels to create a firm, elevated surface for your shoulders, leaving your head lower to protect your neck

2-3 blankets or bath towelsyoga mat or carpetwall for support

💡 Pro tip: Place the blanket stack about 6 inches from a wall so you can use it for balance while learning

Gym Setup

Yoga mat with folded blankets or specialized yoga shoulder stand platform

Safety: Avoid if you have neck injuries, high blood pressure, or during menstruation; always use proper neck support

💪 Muscles Worked

Core stabilizersTrapeziusDeltoidsErector spinaeHip flexors

⭐ Why This Exercise?

Shoulder Stand is considered the 'queen of asanas' in yoga, promoting improved circulation by reversing blood flow, calming the nervous system, and strengthening the upper back and core. This inversion stimulates the thyroid gland, reduces stress, and can help alleviate mild depression while building shoulder stability and spinal awareness.

Make It Easier

Regressions for building up strength

1. Legs Up the Wall

wall + optional blanket

Provides inversion benefits without weight on shoulders or neck compression

2. Supported Bridge Pose

yoga mat + yoga block or cushion

Builds shoulder and upper back strength in a gentler inverted position

3. Half Shoulder Stand with Wall Support

yoga mat + blankets + wall

Allows partial inversion with legs resting on wall for stability and reduced load

Make It Harder

Progressions for advanced athletes

1. Unsupported Shoulder Stand

yoga mat + blankets

Removes hand support from back, requiring greater core and shoulder strength

2. Ear Pressure Pose (Karnapidasana)

yoga mat + blankets

Brings knees to ears from shoulder stand, deepening spinal flexion and inversion

3. Lotus in Shoulder Stand

yoga mat + blankets

Adds hip flexibility challenge and shifts center of gravity while inverted

↕️ Similar Movements

Plow Pose
Natural transition from shoulder stand; deepens spinal flexion with feet overhead
Headstand
Complementary inversion that builds upper body strength and balance
Bridge Pose
Preparatory backbend that strengthens shoulders and opens chest for inversions
Fish Pose
Traditional counter-pose that extends the neck and chest after shoulder stand compression
Supported Shoulderstand (Salamba Sarvangasana)
Full classical version with proper alignment and blanket support

Form Checklist

✓Stack shoulders on blanket edge with head on floor to protect cervical spine
✓Press upper arms and elbows firmly into the ground while hands support mid-back
✓Engage core to lift hips vertically over shoulders, creating one straight line from shoulders to toes
✓Keep chin away from chest with space for comfortable breathing
✓Flex feet and reach through heels toward ceiling while keeping legs active

Common Mistakes

  • •Placing shoulders too far from blanket edge, causing excessive neck flexion and compression
  • •Rolling onto the neck instead of keeping weight on shoulders and upper arms
  • •Allowing hips to drift backward instead of stacking directly over shoulders
  • •Turning head side to side while in the pose, which can strain cervical vertebrae
  • •Holding breath or straining instead of breathing smoothly and naturally

📈 When to Progress

Progress when you can hold shoulder stand with proper alignment for 3-5 minutes comfortably, maintain steady breathing throughout, feel no neck strain or discomfort, and can enter and exit the pose with control and stability