How to Do Salamba Sarvangasana Pose | Shoulder Stand Pose

We absolutely love an inversion, and Shoulder Stand is often called the ‘Queen’ of all yoga poses for good reason! It’s a beautiful way to literally turn your world upside down, helping to quiet the mind while giving your heart a little rest. Whether you’re looking to boost your energy or simply want to feel a bit more grounded, this pose has a way of making everything feel a little more balanced.

In our practice, we’re all about making poses work for your unique body. Shoulder Stand is a deep stretch for the back of the neck and a lovely strengthener for the core and shoulders, but it’s important to move into it with kindness and awareness. If you have any neck sensitivities, we always recommend using a folded blanket under your shoulders to create a bit of extra space for your spine.

In this guide, we’ll walk you through how to feel into this pose safely and mindfully, with plenty of options to make it feel just right for you.

How To Do Salamba Sarvangasana (Shoulder Stand Pose)

Settle onto your back
Start by lying flat on your back on your mat. Place your arms by your sides with your palms facing down, feeling the support of the earth beneath you. Bend your knees and bring your feet close to your sit-bones, keeping them about hip-width apart.

Lift your hips high
As you exhale, gently engage your belly and lift your legs up toward the sky. Use your hands to support your lower back or buttocks, keeping your elbows tucked in close to one another. If you’re new to this, you might like to practise with your legs up against a wall for extra stability.

Support your spine
Slowly walk your hands further up your back (towards your shoulders) as you lift your torso and hips higher, aiming to bring your hips over your shoulders. Keep your gaze focused straight up at your toes—it’s super important to keep your neck still and relaxed here, so avoid looking side to side.

Find your vertical line
Reach your feet up towards the ceiling, finding a sense of length through the whole body. Remember, there’s no need to be perfectly vertical; just find a position where you can breathe deeply and feel steady. If you’re practising a Yin Yoga variation, you might choose a more supported version with a bolster under your hips instead.

Lower down with ease
When you’re ready to come down, do it with lots of love and care. Slowly lower your back down to the mat, one vertebra at a time, keeping your head on the floor. Take a few moments in Shavasana (Corpse Pose) to let your body absorb all that goodness and allow your blood flow to return to normal.

The Benefits of Salamba Sarvangasana (and Yoga in General)

Physically, this pose is a powerhouse for your circulation. By gently reversing the flow of gravity, we’re helping fresh, oxygenated blood reach the brain and vital organs, which can give your energy levels a lovely natural boost. It’s also a wonderful way to stimulate the thyroid gland and massage the digestive organs, all while building a little extra strength through the shoulders and core.

Beyond the physical, being upside down offers such a beautiful shift in perspective. It encourages the nervous system to settle, helping to dial down feelings of stress or anxiety. When we slow down and breathe in this inversion, we often find a sense of mental clarity and a quietening of the mind that stays with us long after we roll off the mat.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about flipping your perspective and finding a moment of stillness in a busy world.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Viparita Karani Pose | Supported Shoulder Stand Pose
• How to Do Salamba Sirsasana Pose | Head Stand Pose
• How to Do Kumbhakasana Pose | Plank Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla