Enter
- From Shoulderstand, support your back with both hands.
- Place elbows shoulder-width apart; lift your chest and pelvis.
- Keep your left leg vertical, with your knee straight.
- Exhale; lower your straight right leg, resting toes behind your head.
Steps
Support
Shoulders, upper arms, elbows, lowered toes; back of head touches floor.
Hold
- Keep both knees straight and your raised leg vertical.
- Keep your chest lifted and your torso still.
- Press your upper arms down; keep your hands supporting your back.
- Keep your head centered and still.
Exit
- Exhale; raise your right leg, return to Shoulderstand, and switch sides.
- After both sides, return to Shoulderstand with your legs together.
- Bend your knees; lower your back slowly and rest on your back.
- Breathing
- Exhale when lowering and raising; breathe normally while holding.
- Gaze
- Gaze softly at your chest.
- Duration
- 20 seconds per side.
Adapt
Adaptations
- Smaller rangeStop lowering before your knee bends or your body tilts.
- ChairRest your lowered toes on a stable chair.
- Firm blanketsElevate shoulders and upper arms; leave your head on the floor.
- Strap set to shoulder widthLoop above your elbows; remove it before lowering your body.
Variations
- Pārśvaika Pāda Sarvāṅgāsana: lower one leg sideways.
- Straight arms, fingers interlaced on the floor behind your back.
- one hand on raised thigh; other holds lowered toes.
Signals of effort
- Inverted, with weight on shoulders and upper arms.
- Sustained cervical flexion.
- Deep flexion of one hip with the knee straight.
- One vertical leg with no support under its foot.