Shoulderstand with Legs Apart

Sarvāṅgāsana (legs apart)

Read what the gnome says

Shoulderstand with legs apart! From shoulderstand, open the legs wide. Hands on the back, neck long, don't turn the head. Keep the hips over the shoulders. Breathe, then bring the legs together and lower. Playful gnome.

Works on Shoulders · Upper back · Core

How to do it

1. Come into a supported shoulderstand with the hands on the back.
2. Open the legs wide in a V.
3. Keep the neck long and the gaze at the chest, hold and breathe; bring the legs together to come down.

Common mistakes

• Don’t turn the head side to side.
• Don’t let the elbows splay.
• Don’t practise with neck pain.

Benefits

• Changes your view and wakes up the shoulders and core.
• Builds strength and body awareness.
• Calms the mind once it feels steady.

Take care: Skip if you have neck problems, high blood pressure, glaucoma, or are menstruating or pregnant. Come down if you feel pressure in the head.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Inversion

• Plow PoseIntermediate
• Reclining Angle PoseIntermediate
• ShoulderstandIntermediate
• Side PlowIntermediate
• Snail PoseIntermediate
• Wall-Supported Half HandstandIntermediate