How to Correctly Perform — and Prepare for — the Shoulder Stand Yoga Pose

A pro yoga instructor demonstrates exactly how to do a shoulder stand without injuring yourself and shares poses to help you warm up for the big move.

When you're feeling wracked with nerves the night before a big race, a powerlifting meet, or even a presentation at work, you might meditate, soak in the bath, and listen to your favorite chill playlist to calm your restless mind. But there's one beneficial yoga pose you may not think to include in your anxiety-relieving toolkit: the shoulder stand.

A restorative inversion pose, the shoulder stand involves using the back of your head, top of your shoulders, and back of your upper arms to support your body, says Lindsey Rozmes, E-RYT, a YogaRenew Teacher Trainer. "Shoulder stand has a tremendously calming effect on the nervous system and a quieting effect on the mind," she explains. "It can also help improve your posture and build core strength and stability."

Here, Rozmes shares how to incorporate the pose into your wellness routine. Plus, she breaks down and demonstrates exactly how to prep your body for and fully perform the shoulder stand.

How to Add the Shoulder Stand to Your Wellness Routine

Looking to score all the soothing and core-building benefits the shoulder stand has to offer? Make sure to check in with your doctor before giving the pose a shot if you have a head or neck injury, experience headaches, or have high blood pressure, says Rozmes. "This is recommended due to the inverted nature of the pose and its physical foundation involving the neck," she explains. Plus, "it is not recommended to begin an inversion practice while pregnant. However, if someone already has an inversion practice and shoulder stand pose feels good during pregnancy, it is safe to practice it." Of course, chat with your healthcare provider when in doubt.

If you get the green light, warm up your body by performing poses 1 through 6, listed below. These poses "are great to practice before attempting a shoulder stand so that your body and muscles are warm, open, and ready to stabilize in the inversion," says Rozmes. "In general, it's helpful to open up your shoulders, chest, and hamstrings in preparation for shoulder stand."

Ideally, you'll want to reserve your shoulder stand for the very end of your practice, before savasana or another reclined restorative pose, says Rozmes. Once you're settled into your shoulder stand, try holding your position for a few breaths or a few minutes, she suggests. "Start with a short period of time, practice daily, and build your endurance to remain in the pose little by little," says Rozmes. "Listen to your body and release the pose if it feels like too much exertion. "

:The Essential Yoga Poses for Beginners, According to an Instructor

How to Warm Up for the Shoulder Stand Pose

Seated Spinal Twist (Ardha Matsyendrāsana)

A. Sit tall on the floor with legs extended in front of body and arms at sides. Bend right knee and place right foot flat on floor.

B. Pick up right foot and place it on outside side of left leg, keeping left leg fully extended. To progress the move, place left hand on the floor at side, lean into palm, and bend left knee to bring left heel toward right side of butt. Right leg should be bent and right foot planted on the ground.

C. Place right hand on floor behind right hip. Then, lift left arm off the floor and extend it toward the ceiling.

D. On an exhale, twist to the right and place left elbow on outside of right thigh.

Hold for 3 breaths. Switch sides; repeat.

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Triangle Pose with Half Bind (Ardha Baddha Trikonasana)

A. Stand in the center of a yoga mat facing its long edge with feet together and hands on hips. Step or hop feet out to sides as wide as is comfortable. Extend both arms out to sides at shoulder height. Lower body should form a "V."

B. Turn left foot 90 degrees so toes face top of the mat, then hinge at hips to lower torso toward left leg. Place left hand on top of left shin, ankle, or foot and simultaneously extend right arm toward the ceiling.

C. Gaze up toward right hand and keep trunk stacked above left thigh.

D. For the half bind, rotate right arm so right palm faces the wall behind you. Then, lower right arm behind back, resting right forearm against back, and "seal" right armpit closed. Place back of right hand on small of back or place right fingers on left hip crease.

Hold for 3 breaths. Switch sides; repeat.

Wide-Leg Forward Fold with Hands Clasped (Prasarita Padottanasana C)

A. Stand in the center of a yoga mat facing its long edge with feet together and hands on hips. Step or hop feet out to sides as wide as is comfortable. Lower body should form a "V." Interlace fingers behind back.

B. On an inhale, guide knuckles down to the floor and left chest up to the ceiling, letting head gently fall back.

C. On an exhale, hinge at hips and fold foward over legs, allowing knees to bend slighly as needed, simultaneoulsy lifting interlaced fingers toward the ceiling. Keep weight evenly distrubtued throughout feet, bring shoulder blades toward each other, and lift tops of shoulders away from floor. Release head toward the floor.

Hold for 3 breaths.

Reverse Plank Pose (Purvottanasana)

A. Sit tall on the floor with legs extended in front of body and arms resting on thighs. Place both palms on the floor slighly behind seat, fingers facing forward.

B. Keeping legs straight and toes pointed, drive into palms to lift seat off the floor. Work to bring soles of feet to the floor and lift your chest.

Hold for 3 breaths.

Bridge Pose (Setu Bandha Sarvangasana)

A. Lie faceup on a mat with arms at sides, palms facing down, knees bent, and feet hip-width apart, resting flat on the floor a few inches in front of butt.

B. Keeping core engaged and tailbone tucked, exhale and slowly push through both heels to lift hips off the floor. Lift hips up as high as possible. Keep neck long and chin slightly tucked toward chest.

C. To deepen the stretch throughout the chest and shoulders, clasp hands together under butt and reposition upper back to draw shoulder blades closer together. Keep head, neck, and face relaxed.

Hold for 3 breaths.

Plow Pose (Halasana)

A. Lie faceup on the floor with knees bent, feet flat on the ground, and arms resting at sides with palms facedown.

B. Press into hands to lift feet off the floor and guide knees up toward chest.

C. Continue pressing hands and arms into the floor for leverage while straightening legs. Then, quickly send legs up and over head, placing toes on the floor above head. Butt should be facing the ceiling.

D. Shift body weight side to side to externally rotate arms, guide shoulder blades together, and press tops of shoulders down on the blanket. Interlace fingers, root down into arms, and lengthen to reach knuckles toward the top of the mat. Keep legs as straight as possible.

E. To exit, unclasp hands, soften knees, and slowly roll down length of spine to place feet on the floor.

Note: If you're unable to touch your toes to the floor above your head, place a chair behind you to catch your toes. "This can help you stabilize yourself enough to get your shoulders under you and find lift-off," says Rozmes.

Hold for 3 breaths.

How to Do the Shoulder Stand (Salamba Sarvangasana)

Now that your body is warmed up and loose, you're ready to try the shoulder stand. First, place one or two folded blankets or bath towels on your mat, with the folded edges of the blanket facing the same direction, says Rozmes. "This prop set up will give you both support and cushion for your shoulder stand," she explains. "It will also help create a bit of space between the back of your neck and the floor once you've established the true foundation of the pose: the very tops of your shoulders, the back of your head, and the back of your upper arms."

Then, follow Rozme's step-by-step guide to get into your shoulder stand.

A. Lie faceup on the floor with shoulders and upper back resting on the blanket stack. Back of head should be resting on the floor and neck should be positioned off the folded edges of the blankets. Leave about 4 inches of space between top of shoulders and the folded edge of the blanket stack to ensure shoulders remain on blankets when entering the pose.

B. Bend knees and place feet flat on the floor, arms resting at sides with palms facedown.

C. Press into hands to lift feet off the floor and guide knees up toward chest.

D. Continue pressing hands and arms into the floor for leverage while straightening legs. Then, quickly send legs up and over head, placing toes on the floor above head to reach plow position. Butt should be facing the ceiling.

E. Shift body weight side to side to externally rotate arms, guide shoulder blades together, and press tops of shoulders down on the blanket.

F. Keeping biceps in line with shoulders, bend elbows and place palms on mid-back.

G. Raise left leg up toward the ceiling, then right leg, keeping both fully extended. Walk hands down back and toward ribs, then pull tailbone, seat, and upper back in.

H. Drive upward through legs and inner feet, working to stack shoulders, hips, and feet. Keep face, throat, and neck relaxed. Re-engage with these actions as needed to stay vertical.

I. To exit, bend both knees and lower them toward face, then lower arms and hands back to the floor and toes to the ground above head to return to plow pose. Slowly round spine and bring feet to the floor.