In yoga, poses are referred to as asanas. Inverted asanas are those that reverse the normal action of the body. They are thought to benefit the cardiovascular, lymphatic, nervous, and endocrine systems. A shoulder stand is an inverted asana that seeks to improve the structure of the back and neck, and the power within the shoulders. The shoulder stand pose is also believed to improve thyroid functioning by applying gentle stimulation and increased blood circulation to the neck, chest, and shoulders.
The first step in a shoulder stand is to lie flat on the back. Keeping legs straight, a person lifts them to the ceiling so that the body resembles the shape of the letter L. Using the core muscles, the hips are slowly lifted off the floor while the legs are rolled toward the forehead. The legs are then rotated back so that they move up and over the head until toes touch the ground.
Keeping the neck and lower back unstrained, the person continues to lift the back so the legs are placed further behind the head and the hips are lifted. The arms are extended down to the sides of the body, flat on the ground. Arms are then bent to place the hands on the lower back for added support. The arms are moved toward the upper back so that they are close to the shoulder blades, keeping them as close to shoulder width as possible. At this point the body resembles a capital letter A — a deep stretch in the hamstrings, neck and back will be felt.
Once a feeling of stability in this position is obtained, a person slowly pushes the back up with the hands and begins to lift the legs while keeping them straight. Eyes should be looking up at the thighs once the legs are perpendicular. If the position still feels solidly balanced, the person continues lifting straightened legs toward the ceiling so that the toes are facing the ceiling. Generally, if the position is difficult, a person should not pursue the shoulder stand. Instead, he or she should bend the legs slightly while lifting until the proper lower back strength is built.
With legs upright, the person moves the hands lower on the back in the direction of the shoulder blades. This final position achieves the shoulder stand, also known in Sanskrit term as Sarvangasana. He or she breathes in and out with controlled inhale and exhale sequences for as long as the individual practitioner determines is necessary. Once complete, the straightened legs are simply lowered back to the ground, using the hands to support the lower back.
