Legs stackedHips over shouldersArms press downGaze at the chestUnsupported Shoulderstand
Nirālamba Sarvāṅgāsana
Read what the gnome says
Unsupported Shoulderstand! From shoulderstand, release the hands from the back and extend the arms. Align the body in one vertical line, core strong. Only if shoulderstand is steady. Keep the neck long. Breathe, then lower. Balanced gnome.
Works on Shoulders · Upper back · Core
How to do it
- Come into a supported shoulderstand with the hands on the back.
- Lower the arms to the floor with the palms down.
- Press the shoulders and arms down and hold the legs steady; come out slowly.
Common mistakes
- Don’t turn the head side to side.
- Don’t try it without a steady shoulderstand first.
- 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.
Not medical advice. Ease off if anything feels sharp or wrong.
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