Unsupported Shoulderstand
Niralamba Sarvangasana · निरालम्ब सर्वाङ्गासन
Unsupported Shoulderstand
Niralamba Sarvangasana · निरालम्ब सर्वाङ्गासन
Inversion
Level
Advanced
Body
Inversion
How to practice
Lie on your back and lift both legs and hips until your body balances over the shoulders. Support your back with your hands at first, then gently release your arms toward the floor once you feel stable. Keep your neck still, reach upward through your legs, and breathe evenly.
Benefits
Trains controlled support through the shoulders and upper arms, with the trunk stabilizing the raised body. Removing the hand support increases the demand on trunk stability.
Who should avoid or modify
- Learn with a qualified teacher and never turn the head while lifted. Avoid with neck or shoulder injury, glaucoma, or uncontrolled high blood pressure; do not start this inversion during pregnancy. Keep the hands supporting the back unless your teacher confirms that you can safely progress.
Recommended next
Poses that flow naturally after this one
Counterposes
Poses that balance and release this shape
Flows with this pose
Community flows that include this asana
Build a flow with this pose
Open the canvas and sequence asanas into your own practice.