Vinyala

Pose sheet

Unsupported Shoulderstand

Nirālamba Sarvāṅgāsana IIनिरालम्ब सर्वाङ्गासन II

Balance on your shoulders, legs together, with your arms reaching alongside your knees.

Open this pose in the 3D body

Steps

Support

Shoulders and upper back; back of the head in contact.

Enter

  1. Establish Supported Shoulderstand with your legs together and straight.
  2. Release your hands; stretch your arms past your head on the floor.
  3. Raise both arms and position your hands alongside your knees.

Hold

  1. Keep your legs together and lifted.
  2. Reach your arms alongside your body without supporting your legs.
  3. Keep both shoulders grounded and your torso centered.
  4. Keep your head centered and still.

Exit

  1. Support your back again: Supported Shoulderstand.
  2. Lower your legs beyond your head into Plow Pose.
  3. From Plow, return to Shoulderstand and lower down slowly.
Breathing
Breathe gently, without holding your breath or forcing deep inhalations.
Duration
1 minute.

Adapt

Adaptations

  • Firm blanketsElevate your shoulders on blankets; keep your head on the floor.
  • Hand supportKeep your palms supporting your back: Sālamba Sarvāṅgāsana I.
  • Wall preparationSupport your back and place your feet against the wall.

Variations

  • Nirālamba I: arms extended along the floor beyond your head.

Signals of effort

  • Inverted with weight on your shoulders.
  • Sustained cervical flexion.
  • Arms and feet unsupported.
  • Torso held without hand support.