Supported Shoulder Stand
Supported Shoulder Stand
HAPPY NEW YEAR MY YOGA PEEPS!!!
What better way to start off the New Year – 2026 – than with this anti-aging pose, SUPPORTED SHOULDER STAND.
The ancient yogis believed inversions were a fountain of youth, allowing prana (energy) to reverse its downward course through the body and revert up through the higher chakras, namely the crown of the head.
More accessible to all bodies than regular Shoulderstand, this pose carries less risk to the neck (cervical spine) so I feel confident about recommending this pose to the general population.
In a classical yoga education, we are taught that a well-rounded yoga class must involve an inversion.
If you’re a yoga teacher, or practicing at home and want to include an inversion in your home practice, you have many poses to choose from.
We’ll define Inversions as as any pose which places the head below the heart.
Therefore Bridge, Supported Bridge, Dolphin, Legs up the Wall, its Modified Version, as well as the classic Headstand all qualify as Inversions.
Let’s look at the benefits of this pose and how to do it.
SUPPORTED SHOULDER STAND BENEFITS
Relieves edema (swelling) in the lower body
Calms the nervous system
Calms the mind
Relieves mild depression
Boosts digestion and elimination
Improves overall circulation
Stimulates the thyroid (helpful for overall thyroid balancing and endocrine support)
Can be mildly invigorating while simultaneously relaxing
May support infertility and menopause
GETTING INTO THE POSE
Lay on your back on a cushioned surface with nothing under your head.
Bend the knees and place the feet, hip width, on the floor.
Lift the hips and slide a bolster (or block, lowest setting) under the sacrum.
Lift both legs into a Table Top position (shins parallel to floor).
Extend the legs upward, option to press through the heels.
Breath freely in the pose. Aim to hold pose for 1 minute, work your way up to 3 minutes.
GETTING OUT OF THE POSE
Bend the knees back into Table Top position.
Release the feet to the floor in Supported Bridge.
Lift the hips, remove the bolter, return the hips to the floor.
NICE POSES TO FOLLOW SUPPORTED SHOULDER STAND
Full Happy Baby
Full Knees to Chest
Windshield Wipers
CONTRAINDICATIONS
High blood pressure
Detached retina
Menstruation – it is not advised to practice this while menstruating because you are interrupting the natural evacuation of blood from the body.
Neck injuries
Large breasts can press on and restrict throat/airway here so if you are a teacher or practitioner, be mindful of this
Pregnancy
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Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
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