Shoulderstand Intermediate and Advanced

As you progress in Shoulderstand, the more you will be able to align the legs, hips, and back, making it easier to hold the pose, since the back muscles will not need to work so hard against gravity.

Start with

4 To come into the final pose, start from Shoulderstand Step 3. Continue lifting your body until your legs are in a straight line, and bring your chin as close to your chest as possible. Hold for up to 3 minutes.

COMMON FAULTS

TO COME DOWN, slowly place both arms flat on the floor, palms face down, and bend your hips, bringing both legs slightly behind you, toward the floor. Using your arms as a brake, slowly roll down, vertebra by vertebra. Once your back is flat on the mat, use your abdominal muscles to lower your legs. Relax for at least 8 breaths in Corpse Pose.

Arms on Floor
Advanced Variation

Starting from Shoulderstand Step 4, slowly place both arms flat on the floor, palms face down. Keep your body upright. Hold for up to 1 minute, then come down by following the instructions above. Relax for at least 8 breaths in Corpse Pose.

Hands on Thighs
Advanced Variation

Starting from Shoulderstand Step 4, slowly lift one arm at a time and take it onto the front of your thigh. Keep your balance on your shoulders, neck, and head. Hold for up to 1 minute, then come down by following the instructions above. Relax for at least 8 breaths in Corpse Pose.