Shoulderstand (Salamba Sarvangasana in Sanskrit) is an advanced asana. Shoulder stand is an inversion that requires balance and strength in the arms, back and neck. There are modifications and variations of this asana that can be used to help you master this pose.
Shoulder stand stretches the shoulders and neck and offers a variety of benefits. This asana helps to stimulate the thyroid, aids digestion, and offers benefits for asthma, menopause symptoms and insomnia. There are emotional benefits to this asana, including relieving mild depression, anxiety and stress relief.
To move into shoulder stand, begin by moving into plow pose. From plow pose, bring the hands onto the back, just above the buttocks. Keep the elbows in to the sides of the body. The elbows should be about shoulders width apart with the elbows out.
From plow pose, begin to bring the legs up and straighten the legs so that the feet are moving upwards toward the ceiling. The idea is to bring the body into one line from the shoulders up through the toes.
Hold this pose for several seconds, as long as possible. You will gradually build up the amount of time you can spend in this pose. When you first learn this asana, you may only be able to maintain the alignment for a few seconds. This will build as you gain balance and strength.
To move out of shoulder stand, bring the legs back over the head and return to plow pose. Roll up from plow pose and return to seated position on your mat.
A common modification for shoulder stand is to use a blanket or towel placed under the shoulders. This allows for better alignment in the pose and helps to protect the neck from strain by taking the pressure off the neck.
If you have trouble keeping your arms and elbows in the correct position, a strap can be used. Place the strap around the upper arms before moving into plow pose.
The best modification for this asana is to learn it under the guidance of a yoga instructor. Your yoga teacher will have you do supported shoulder stand and then move into the full pose, as you are able. If you have neck or back injuries, this may not be a good pose for you. Talk to a yoga therapist or your doctor before attempting advanced inversions, if you have an injury or health condition that involves the neck. A trained and experienced teacher or yoga therapist can help you strengthen the neck and modify the pose to avoid injury.