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Exercise guide
Supported Shoulderstand
An inversion resting on the shoulders and upper arms with the hands supporting the back, the body stacked vertically over the shoulders.
What this exercise works
- Muscles
- erector spinae · rectus abdominis · gluteus maximus · trapezius
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Lie on your back, ideally with a folded blanket under the shoulders and the head off it.
- Lift the legs overhead and support the lower back with both hands, elbows shoulder-width apart.
- Walk the hands up the back and stack the hips over the shoulders until the body is vertical.
- Hold the position for the prescribed time, keeping the head and neck completely still.
- Lower the legs overhead and roll down slowly with the hands supporting the back.
Technique cues and common mistakes
- Keep the weight on the shoulders and upper arms, never on the neck.
- Do not turn the head while inverted.
- Build up with legs-up-the-wall and plow pose before holding this one for long.