How to Do Supported Shoulderstand (Salamba Sarvangasana): Step-by-Step Guide for Beginners

What Is Supported Shoulderstand (Salamba Sarvangasana)?
Supported Shoulderstand, known as Salamba Sarvangasana in Sanskrit, is a traditional inverted pose often called the Queen of Asanas. It strengthens the back and legs, improves circulation and supports calmer breathing. When practised with control, it can be both energising and deeply soothing for the mind.

When You Should Avoid This Pose
Avoid Supported Shoulderstand if you have a neck injury, high blood pressure, severe migraines, diarrhoea or if you are menstruating. Pregnant practitioners with experience in inversions may practise with guidance, although it is not recommended for beginners. Avoid the pose if you have recently had surgery or if placing weight on the shoulders feels unsafe.

Watch the Supported Shoulderstand video tutorial
Watch the full tutorial here:

How to Do Supported Shoulderstand in 3 Easy Steps

1. Prepare the lift.
Lie on your back with your arms beside your torso. Lift your legs and draw your knees towards your chest. Press your hands into the floor and begin lifting the back of your body away from the mat.

2. Support your back.
Bend your elbows and place your hands on your lower back. Keep your upper arms firm on the floor and guide your chest gently towards your chin to stabilise the posture.

3. Extend the legs.
Inhale and straighten your legs towards the ceiling. Keep your gaze upward and avoid moving your neck. Remain in the pose for several slow breaths.
To release, bend your knees, draw them into your torso and slowly roll down through the spine with control.

Variation: Supported Shoulderstand Using a Wall
Practise with your legs resting up a wall if you need more balance or reduced pressure on the neck. Place a folded blanket under your shoulders to support proper alignment.

Common Questions About Supported Shoulderstand (People Also Ask)
Is Supported Shoulderstand safe for beginners
Yes, especially when using props or practising with legs up the wall.

Why is Shoulderstand called the Queen of Asanas
Traditionally it is believed to calm the mind, improve circulation and refresh the entire body.

Should my neck move in Shoulderstand
No, keep the neck still to avoid strain.

How long should I hold Shoulderstand
Start with 5 to 10 breaths and increase gradually.

Preparatory Poses• Plough Pose Halasana
• Hero Pose Virasana
• Bridge Pose Setu Bandha Sarvangasana