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06/25/2003: "Shoulder Stand"

The Shoulder Stand is not as dramatic a yoga posture as the Headstand but, in many ways it is just as effective. Comparable to the Headstand, the Shoulder Stand builds upper body strength, improves circulation and balance, and provides a great stretch for the upper back. And, the Shoulder Stand, since your weight is balanced on your shoulders and the back of your neck, has a downright spooky massaging effect on all those glands located at the front of your neck and under your chin. Want to know more?

First, to be comfortable and safe, clear an area of soft carpet large enough to somersault without coming in contact with any furniture. Then, warmup as you would before doing any strenuous exercise. The best way to do this is with the Sun Salutation. If you like to think in terms of a routine, I'll make these links so you can review them and do them in order. Do three rounds of the Sun Salutation, more is better; then the Headstand (walkups will do), and then the Shoulder Stand.

Let's get started. This is a pretty straightforward posture, but how you get into it depends a lot on your physical condition. Ideally, you would begin flat on your back, raise your mid section off the floor (bridge up) high enough to place your hands against the small of your back and, pushing up off your elbows, raise your feet until your back is straight. Don't be surprised if you can't do this at first. The solution is to sit on the carpet and roll backwards as though you were doing a backward somersault. Try this a few times until you get a feel for how much momentum it takes to get you up on your shoulders without rolling all the way over. When you can predictably roll back and up on to your shoulders, catch yourself with your elbows while bracing your hands against the small of your back. Now, simply straighten your back.

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