Shoulderstand
Salamba SarvangasanaAn inverted balance on the shoulders with the body vertical. Demands significant neck care, so it is always set up on folded blankets with the head off the support.
- 01Stack two or three firm folded blankets and lie with the shoulders on the edge and the head on the floor.
- 02Bend the knees, lift the hips and take the legs overhead, supporting the back with both hands.
- 03Walk the hands up the back toward the shoulder blades and draw the elbows in shoulder-width.
- 04Extend the legs upward, stacking hips over shoulders, with the weight in the upper arms and shoulders.
- 05Hold ten to thirty breaths, then lower with bent knees and rest flat before sitting up.
- 01Head off the blankets so the neck keeps its curve.
- 02Weight in the upper arms, not the neck.
- 03Never turn the head while you are up there.
- 01Setting up without blankets, which flattens the cervical curve and puts bodyweight through the neck.
- 02Letting the elbows splay wide, which removes the arm support and drops the load onto the neck.
- 03Turning the head to look around under load, which is the most reliable way to injure the neck in this pose.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.