Vinyala

Pose sheet

Side One-Legged Shoulderstand

Pārśvaika Pāda Sarvāṅgāsanaपार्श्वैकपाद सर्वाङ्गासन

Support your back; keep one leg vertical and lower the other sideways.

Open this pose in the 3D body

Steps

Support

Shoulders, upper arms, elbows, lateral foot; back of head touching.

Enter

  1. Enter Shoulderstand; ground your elbows and support your back.
  2. Practice Eka Pāda on both sides; return to Shoulderstand.
  3. Exhale and lower your straight right leg to the side.
  4. Rest your foot on the floor, in line with your torso.

Hold

  1. Keep both knees straight and your left leg vertical.
  2. Lift your ribs with your palms.
  3. Keep both shoulders grounded.
  4. Keep your head centered and still.

Exit

  1. Exhale and raise your lateral leg back into Shoulderstand.
  2. Repeat on the other side; return to Shoulderstand, then Plow.
  3. Lower your back slowly and rest on your back.
Breathing
Breathe normally; exhale when lowering and raising your lateral leg.
Gaze
For Supported Shoulderstand, gaze softly toward your chest.
Duration
20 seconds per side.

Adapt

Adaptations

  • Smaller descentLower your leg only while the other stays vertical.
  • Firm blanketsRaise shoulders and upper arms; keep your head on the floor.
  • StrapAbove elbows, shoulder-width; remove before lowering your back to the floor.

Variations

  • Eka Pāda Sarvāṅgāsana: vertical leg; opposite foot behind your head.
  • Pārśva Sarvāṅgāsana: legs tilted sideways; tailbone on one wrist.

Signals of effort

  • Inverted, with weight on your shoulders and upper arms.
  • Sustained cervical flexion.
  • Legs in asymmetric positions, with both knees straight.