Shoulder stand (hold)

Salamba Sarvangasana

Yogahardtimedno equipment

A supported inversion balanced on the shoulders and upper arms: torso and straight joined legs rise vertically in one line while the bent arms support the back with the hands.

How to do it

1. Lie on the back, arms by the sides; press the arms down and lift the legs, then the hips, rolling the legs over the head.
2. Bend the elbows (about 90 degrees), keep them shoulder-width, and place the hands on the back near the shoulder blades, fingers toward the spine.
3. Lift the legs and torso until hips and feet are stacked vertically above the shoulders; legs straight, together, toes pointed.
4. Weight rests on the shoulders, upper arms and elbows; the back of the head is on the floor, neck long, chin near the sternum, head never turned.
5. Gaze toward the nose or toes. To come down, lower the feet behind the head and roll the spine down slowly.

Muscles worked

tricipiti, addominali, lombari, glutei, trapezi, deltoidi

Workouts that use it

• Ashtanga primary series