Supported Shoulder Stand (Salamba Sarvangasana) is often referred to as the “queen of all poses” in yoga for its wide-ranging benefits. This inversion is known for improving circulation, calming the nervous system, and revitalizing the body from the inside out. While it may look intimidating, when practiced with support, this pose becomes both accessible and deeply therapeutic, offering a safe space to explore the power of inversions.
The Power of Salamba Sarvangasana
In Salamba Sarvangasana, the body is supported on the shoulders while the legs extend skyward. Unlike handstands or headstands, this pose uses the back of the arms and shoulders as a firm base, with the neck gently elongated and protected. Using props like blankets or bolsters can further ensure the cervical spine stays safe while allowing the practitioner to experience the full benefits of the pose.
Benefits of Supported Shoulder Stand
1. Stimulates Circulation:
As an inversion, this pose reverses the usual effects of gravity, encouraging fresh blood flow to the upper body and brain, supporting heart health and lymphatic drainage.
2. Calms the Nervous System:
By activating the parasympathetic nervous system, Supported Shoulder Stand soothes stress, anxiety, and fatigue, promoting a sense of calm and balance.
3. Strengthens the Upper Body and Core:
Holding the pose builds strength in the shoulders, arms, and core while supporting spinal alignment.
4. Improves Digestion and Thyroid Function:
The gentle compression of the throat area is believed to stimulate the thyroid and parathyroid glands, supporting hormonal balance and metabolism.
How to Practice Supported Shoulder Stand Safely
- Prepare a folded blanket on your mat to support your shoulders and protect your neck.
- Lie on your back, with your shoulders on the blanket and your head resting off the edge to maintain the natural curve of your neck.
- Bend your knees, place your feet on the floor, and lift your hips off the ground, placing your hands on your lower back for support.
- Walk your elbows closer together and press your upper arms into the blanket as you straighten your legs toward the ceiling.
- Keep the gaze softly towards your chest, never turning the head side to side, to protect the neck.
- Hold the pose for 30 seconds to 2 minutes, breathing deeply and maintaining steady support through your hands and arms.
- To release, lower your legs overhead into Plow Pose or gently roll down one vertebra at a time.
Modifications and Props
- Use multiple folded blankets to raise the shoulders higher and reduce neck compression.
- Keep the knees bent if the hamstrings feel tight.
- Use a wall for support by letting the legs rest against it while keeping the upper body lifted.
When to Practice Supported Shoulder Stand
Supported Shoulder Stand is ideal towards the end of a yoga sequence as part of a cooling down phase. It can also be a restorative practice on its own, especially when paired with gentle forward folds or twists afterward.
Conclusion
Salamba Sarvangasana is more than just an inversion—it’s a practice of grounding, patience, and reflection. When practiced with support, this pose becomes a safe and transformative space to experience the benefits of turning your world upside down. Whether you’re seeking physical rejuvenation, stress relief, or inner stillness, Supported Shoulder Stand offers a path toward balance and vitality. Incorporate it mindfully into your practice and feel its elevating effects ripple throughout your body and mind.
