Legs stackedHands on backGaze at the chestElbows closeShoulderstand
Sarvāṅgāsana
Read what the gnome says
Shoulderstand! Lie down, lift the legs, and bring the hips up, hands supporting the back. Weight on the shoulders, not the neck. Use a folded blanket and don't turn the head. Legs straight up. Breathe, then lower slowly. Upside-down gnome.
Works on Abdominals · Spinal erectors · Trapezius
How to do it
- Lie on the back, lift the legs overhead, and support the back with the hands.
- Lift the hips and stack the legs up, elbows shoulder-width apart.
- Keep the neck long and the gaze at the chest, hold and breathe; lower slowly.
Common mistakes
- Don’t turn the head side to side.
- Don’t let the elbows splay.
- Don’t practise with neck pain: skip it.
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.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Inversion
Plow PoseIntermediate
Reclining Angle PoseIntermediate
Shoulderstand with Legs ApartIntermediate
Side PlowIntermediate
Snail PoseIntermediate
Wall-Supported Half HandstandIntermediate
Practised by real people
Share your own version of this pose: it helps others practise and puts your profile in front of the community.