PlayClassesProgramsPlaylistsPauseArticlesResourcesConnectTeachersWorkshopsAcademyFreeclassesFREEProfilePreferencesYourclassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutProfilePreferencesYourClassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutInstallappAppStoreGoogleShoulderstandEkhartYogaShareto...Shoulderstand-SalambaSarvangasanaStepbystepLieonyourbackwithyourupperbackonasturdyfoldedblanket.Yourheadisrestingonthemat,sotheblanketendsinthehollowofyourneck.Legsareeitheroutstretchedorkneesbent.Armsarenexttoyourbodywiththepalmsdown.Pushyourlowerbackintothefloorasyouexhaleandonaninhaleliftyourlegsup,whileyoupressyourarmsandpalmsintothefloor. Sweepyourlegsoveryourhead,andusethatmomentumtocurlthehipsupandoffthefloor.Rollonyourback,bringingtheweighttowardsyourupperbackandshoulders.Bendyourelbowsandplaceyourpalmsonyourbackforsupport.Stretchyourlegsuptowardstheceiling.Drawyourelbowsintowardseachother,andwalkyourhandsupyourback,towardstheupperbacktohelpliftyourspineoffthefloor.Openyourchestanddrawyourshoulderbladesin.Slightlydrawyourthighstowardseachotherandkeepmostofweightinyourupperbackandarms.Relaxyourfaceandthroat,gazeatyourchestandguideyourbreathetowardsyourbelly.Youcanstartbystayinginthisposefor30secondsandbuildupthetimefromthereifyouwish.Tocomeout,loweryourlegstowardsthefloortoabouta45-degreeangle.Thenrollyourspineslowlyandcarefullybacktothefloor(withkneesbentifyouprefer),eventuallyplacingyourfeetonthefloor.Beginners’tipsWhenyouarepractisingShoulderstanddon’tbeafraidofusinglotsofpropstoraiseyourshouldersandupperback.ThemostimportantthinginShoulderstandistotakecareofyourneck.Youcanbringyourlegstoa45degreeangle insteadofpointingthemupwardstotheceiling.Beawareofthepositionofyourelbows–rollyourupperarmsoutwardstopreventyourelbowsfromsplayingouttothesides.Keepyourcoreengagedtohelpliftyourhipandallowyourhandstowalkfurtherupyourbackforsupport.Tryitinclass1:29:44Doless,softenmore–afreedompracticeFrancescaGiustiRelaxingAnxietyStressreliefEnergizingMorningYogaVinyasaF