Inversions


Salamba Sarvangasana 2 (Shoulder Stand 2)

Shoulder Stand 2
Level: Intermediate

Alamba = a prop or support. Sa = with or accompanied by. Sarva = whole, all, complete. Anga = limb.

Organizing the Pose


  1. Either come into the pose from Salamba Sarvangasana 1 (Shoulder Stand 1), or for a more challenging variation, come into it from the floor as follows:
  2. Fold up a mat and stack up three blankets on top. Make the stack neat, with all the folded edges in a clean line. This will be going under the shoulders to act as a lift to protect the neck. Place a block or a bolster at the base of the blankets for the hips to rest on.
  3. Shoulder Stand preparation
    Lie back on the blanket so that the shoulders are on, but the head and neck are not. (See insert.)
  4. Interlock the fingers behind the back.
  5. With the hips on the bolster, extend the legs up towards the ceiling.
  6. As you exhale, press the arms down and lift the legs up into the pose. If you can, do this without momentum.
  7. Hold this position anywhere from 20 to 30 seconds.
  8. Either bring the arms into Salamba Sarvangasana 1, continue on with other Halasana (Plough Pose) or Sarvangasana variations, or exhale and come down, using the arms to control yourself as you roll down through the back.
  9. Slide off the blankets towards the head until the shoulders come to the floor and the hips are raised on the blankets. Rest there for a few breaths.
  10. Roll over onto the right side and press yourself up.

Arm Variations


  1. Shoulder Stand 2 Arm Variation
    Interlock the fingers behind the back, extend the arms and roll the shoulders down.
  2. Roll the thumbs in towards the back and down to the floor to turn the palms out. Press the upper arms down to the floor. Hold this position for several breaths. (See image right.)
  3. Roll the palms back in and roll the shoulders down again to open the chest if necessary.
  4. Roll the thumbs out, away from the back, and turn the palms out the other way. Press the upper arms down. Hold this position for several breaths. (See image right.)
  5. Shoulder Stand 2 Arm Variation
    Roll the palms back in and roll the shoulders down again to open the chest if necessary.
  6. Change the interlock of the fingers and repeat the hand positions with the other interlock.

Practice Points


  • Anchor down evenly through the upper arm bones.
  • Reach up strongly through the legs.
  • Soften and widen the buttocks.
  • Broaden and lift the back ribs.
  • Broaden the collarbones.
  • Soften and widen the chest, neck and throat.