Supported Shoulderstand I
साলম্ব सर्वाङ्गासन १
Salamba Sarvangasana I, or Supported Shoulderstand, is an inversion that strengthens the upper body and calms the nervous system. It stimulates the thyroid gland and improves circulation.
Anatomy Involved
Benefits
- Calms the brain and helps relieve stress and mild depression
- Stimulates the thyroid and prostate glands
- Strengthens the shoulders, arms, and back
- Improves digestion
- Helps relieve the symptoms of asthma and infertility
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck problems
- High blood pressure
- Glaucoma
- Menstruation
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Engage the core to maintain stability
- 2Press firmly through the foundation — hands, forearms, or head
- 3Keep the body in one straight line from base to feet
- 4Breathe steadily — do not hold the breath
- 5Come down slowly and with control
Pose Details
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Salamba Sarvangasana I, or Supported Shoulderstand, is an inversion that strengthens the upper body and calms the nervous system. It stimulates the thyroid gland and improves circulation.
How to Practice
1. Lie supine on a mat. Bend your knees and place your feet flat on the floor.
2. Exhale and lift your legs, then lift your hips off the floor.
3. Support your lower back with your hands, keeping your elbows shoulder-width apart.
4. Gradually walk your hands up your back towards your shoulder blades as you straighten your body, bringing your legs up towards the ceiling.
5. Press your chin toward your chest, keeping your neck straight and relaxed.
4 more steps remaining
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Frequently Asked Questions
Common questions about Supported Shoulderstand I
What is Supported Shoulderstand I?
Salamba Sarvangasana I, or Supported Shoulderstand, is an inversion that strengthens the upper body and calms the nervous system. It stimulates the thyroid gland and improves circulation.
What are the benefits of Supported Shoulderstand I?
Calms the brain and helps relieve stress and mild depression. Stimulates the thyroid and prostate glands. Strengthens the shoulders, arms, and back. Improves digestion. Helps relieve the symptoms of asthma and infertility.
Who should avoid Supported Shoulderstand I?
Avoid this pose if you have: Neck problems, High blood pressure, Glaucoma, Menstruation.
How many steps are in Supported Shoulderstand I?
Supported Shoulderstand I is practiced in 9 steps. Lie supine on a mat. Bend your knees and place your feet flat on the floor.
Is Supported Shoulderstand I suitable for beginners?
Supported Shoulderstand I is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Supported Shoulderstand I?
You may use: blanket, wall. Props make the pose more accessible and comfortable.
What poses should I do before Supported Shoulderstand I?
Prepare with: Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supported Shoulderstand I with other poses