Shoulderstand

Instructions

1. 1Lie on your back and fold one or two firm blankets under your shoulders so the head rests lower than the shoulders, protecting the cervical spine.
2. 2Bend your knees and press the feet into the floor, then on an exhale swing the legs up and overhead, supporting the lower back with both hands.
3. 3Extend the legs toward the ceiling, stacking ankles over hips over shoulders in one vertical line.
4. 4Press the upper arms and backs of the shoulders firmly into the blanket to create a stable base and lift the chest toward the chin.
5. 5Keep the neck relaxed — do not turn the head while in the pose.
6. 6Hold for 1–5 minutes with steady breathing, then slowly lower the hips back to the floor with control on an exhale.

Contraindications & precautions

• ⚠Cervical disc injury or neck pain — this pose places significant load on the cervical spine; practice Legs-Up-The-Wall as a safe alternative.
• ⚠High blood pressure, glaucoma, or detached retina — inversion increases intracranial and intraocular pressure and must be avoided.
• ⚠Menstruation — many traditions advise against inversions during menstruation; honour your own body's signals and rest in a restorative pose instead.