Supported Shoulderstand

sālamba sarvāṅgāsana•सालम्ब सर्वाङ्गासन
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Supported Shoulderstand
Inversions•Reclined•Intermediate•Traditional
M

Maya - Pose Assistant

Ask me anything about Supported Shoulderstand

Benefits

Supported Shoulderstand, often called the 'Queen of Asanas', is an intermediate inversion with numerous traditional benefits including calming the brain, relieving stress/mild depression, stimulating thyroid/prostate glands and organs, stretching shoulders/neck, toning legs/buttocks, improving digestion, and reducing fatigue.

Practice Guide

1

Place 1-3 folded blankets stacked neatly at top of mat for shoulder support. Lie down with shoulders on blankets, head on mat off blankets.

2

Bend knees, feet flat. Push feet into floor, lift hips slightly, place hands flat on lower back, fingers pointing up.

3

Lift hips higher, walk elbows closer together underneath you (shoulder-width). Keep hands supporting back firmly.

4

Bring knees towards chest one at a time.

5

Straighten legs up towards ceiling, creating a straight line from shoulders through hips to ankles. Support weight on shoulders and upper arms, NOT neck.

6

Engage core slightly. Keep gaze soft towards chest or feet.

7

Hold, breathe steadily. Exit: Lower legs slowly overhead towards Plow Pose (Halasana) OR bend knees to chest and slowly roll spine down vertebrae by vertebrae. Keep head down after exiting.

Modifications

Use 1-3 folded blankets under shoulders (essential for most to protect neck). Height depends on neck/shoulder structure.

Practice against a wall initially, walking feet up wall.

Use a chair for support (Chair Sarvangasana).

Keep legs bent, in Lotus, or Bound Angle variation while inverted.

Safety Notes

⚠Diarrhea

⚠Headache

⚠High blood pressure (absolute contraindication for many)

⚠Menstruation (traditionally avoided)

⚠Neck injury (CRITICAL: avoid if any history, pain, or instability)

⚠Glaucoma

⚠Detached retina

⚠Pregnancy (avoid unless very experienced pre-pregnancy and with expert guidance)

Anatomy

Muscles Targeted

Core (for lift and stability)
Arms and shoulders (triceps, deltoids for support)
Neck muscles (isometrically stabilizing, but weight is on shoulders)

Muscles Stretched

Shoulders (anterior)
Neck (posterior, gentle stretch if aligned well on blankets)
Upper back

What's Next?

Maya suggests trying these poses:

Fish

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Full InversionQueen Of AsanasThyroid StimulationCalmingNervous System RegulationShoulder StretchNeck Health With SupportCore EngagementLymphatic Drainage

Yoga Styles

Signature of
Traditional
Also practiced in
IyengarHathaAshtangaRestorative
IyengarSystematic approach with blanket support and precise alignment
HathaClassical inversion held for extended periods with breath work
TraditionalQueen of asanas for thyroid health and nervous system balance
AshtangaTraditional finishing sequence pose following headstand
RestorativeSupported variation with props for therapeutic benefits

Sequencing

Warm-up Poses

BridgePlowLegs Up the WallFishDolphin

Counter Poses

FishPlowBridgeChildsSavasana

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Queen Of Asanas Inversion With Significant Physiological EffectsRequires Meticulous Attention To Neck Safety Using Blanket Support And Proper AlignmentWeight Must Be On Shoulders Upper Arms Not NeckBest Learned Under Experienced Guidance Due To Safety ConcernsCalming And Beneficial When Done Correctly