The supported shoulder stand pose is also popularly known as salamba sarvangasana. It is performed with support placed under the shoulders.
How to Perform the Pose
Fold a couple of blankets to make one foot of a comfortable stack to help you perform the pose. Now, lie on the folded blankets having your shoulders supported and keeping the head on the ground. Keep the arms on the ground along the torso. Bend the knees while fixing the feet on the ground, keeping your heels near the hip bone. While exhaling, press the floor with your arms and have your feet pushed away from the ground. Draw in the thigh towards the front of your torso.
Continuously lift up by curling your pelvis and your torso’s back far away from the ground such that the knee comes face to face with you. Keep your arms stretched parallel to the blanket’s edge and twist them towards the outside such that your fingers easily press against the ground. By bending the elbows, draw them closer to one another. Spread the palms against your torso’s back while laying your upper arm’s back on the folded blanket. Lift the pelvis over your shoulder such that your torso is almost perpendicular to the ground. Support your back without extending out the elbows too much.
Lift the bent knee towards the top and bring the thighs in the same line with the torso as well as the heels that lay hanging down from the buttocks. While pressing the tailbone towards the pubis, turn your upper thighs towards the inside. Now, inhale and keep your knees straightened and press your heels towards the top. To make the inner legs slightly longer, lift via the toe’s balls.
Soften your tongue as well as throat. Keep the shoulder blades firm and shift your sternum towards your chin. The chin must lie perpendicular to the floor while the forehead being perpendicular. Take complete support of the blanket by pressing it by the upper arm as well as the shoulder while trying to lift your spine as much as you want to.
Being a beginner you must practice this pose for around 30 seconds while increasing it with regular practice.
Calms down your mind and relieves depression and stress
Stretches your neck and shoulder
Tones your buttocks and legs
Renders help in relieving menopause symptoms
Therapy for sinusitis, infertility as well as asthma
Stimulates the abdominal organs, thyroid gland, and prostate gland
Mistakes and Contradictions
If you are suffering from a headache, high blood pressure, a neck injury or menstruation, then avoid practicing the pose.
How to Perform the Pose Perfectly
To perform the pose perfectly, have thick bottom support in the form of thickly folded blankets. Additionally, hiring an expert trainer would be the best way to master the art.