Vinyala

Pose sheet

Supported Shoulderstand II

Sālamba Sarvāṅgāsana IIसालम्ब सर्वाङ्गासन II

Keep torso and legs vertical, fingers interlaced and straight arms grounded.

Open this pose in the 3D body

Steps

Support

Shoulders and straight arms; hands grounded and back of head touching.

Enter

  1. From Sālamba Sarvāṅgāsana I, keep your legs and torso vertical.
  2. Release your back and interlace your fingers.
  3. Straighten your arms along the floor, away from your head.
  4. Turn palms outward; ground your thumbs.

Hold

  1. Press your arms and hands into the floor.
  2. Lift your chest and keep your shoulder blades drawn inward.
  3. Extend your legs together and keep your torso vertical.
  4. Keep your head centered and still.

Exit

  1. Support your back again with your hands.
  2. Release your hands; slowly lower your back while exhaling.
  3. Lower your legs and rest on your back.
Breathing
Breathe regularly while holding the pose.
Gaze
Gaze softly at your chest, keeping your head still.
Duration
One minute.

Adapt

Adaptations

  • Firm blanketsRaise shoulders; head on floor, arms and hands fully supported.
  • Preparation with hand supportHold Sālamba Sarvāṅgāsana I, supporting your back.

Variations

  • Nirālamba Sarvāṅgāsana I: arms grounded beyond your head.
  • Nirālamba Sarvāṅgāsana II: arms raised, palms beside your knees.
  • Eka Pāda Sarvāṅgāsana: one leg vertical; the other lowers toward Halāsana.

Signals of effort

  • Inversion with neither foot grounded.
  • Sustained cervical flexion.
  • Vertical torso without hand support on your back.
  • Arms pressing into the floor.