One-Legged Shoulderstand

Instructions

1. 1Begin in Sarvangasana (full shoulderstand) with both legs vertical and the torso supported by your hands on the mid-back.
2. 2Press firmly through your hands to lengthen the spine and maintain the neck's natural curve off the floor.
3. 3On an exhale, slowly lower the right leg toward the floor in front of you, keeping it straight and controlled.
4. 4Flex the right foot and engage the right inner thigh to prevent the leg from rolling outward.
5. 5Keep the left leg pressing straight up, both hips square and level, and the core firmly engaged.
6. 6Hold for 5 breaths, then inhale to return the right leg to vertical before switching sides.

Contraindications & precautions

• ⚠Cervical disc injuries or neck pain — the full weight of the body on the shoulders and neck can compress damaged structures.
• ⚠Menstruation — sustained inversions are traditionally avoided as they may interfere with the natural downward energy flow.
• ⚠Hypertension or heart conditions — the inverted position significantly alters circulation and venous return, placing extra load on the cardiovascular system.