Side One-Legged Shoulderstand

Instructions

1. 1Establish a stable shoulderstand with the spine long, hands supporting the mid-back, and both legs vertical.
2. 2On an exhale, lower the right leg sideways toward the floor on the right, keeping the leg straight and the inner thigh engaged.
3. 3Simultaneously shift your right hand to the right hip to maintain spinal support as the pelvis tilts slightly.
4. 4Keep the left leg pressing firmly upward, the gaze soft toward the ceiling, and the throat relaxed.
5. 5Hold the lateral stretch in the hip and side body for 4-6 breaths without collapsing the supporting shoulder.
6. 6Inhale to draw the right leg back to center, re-establish symmetry, then repeat on the left side.

Contraindications & precautions

• ⚠Cervical instability or recent neck surgery — the lateral weight shift increases uneven loading on the cervical vertebrae.
• ⚠Sacroiliac joint dysfunction — the asymmetrical leg drop creates a twisting force through the pelvis that can aggravate SI joint irritation.
• ⚠Shoulder impingement or rotator cuff tears — supporting the shifted body weight on one arm places high demand on compromised shoulder structures.