Shoulder pose


  • Lie down on the back.
  • Bend the knees and place the soles of the feet on the floor with the heels as close to the buttocks as comfortable. Keep the thighs and inner feet parallel.
  • Extend the arms down towards the heels and take a hold of the ankles if possible.
  • Engage the inner feet and arms and actively press them into the floor.
  • Raise the buttocks and arch the back upwards.
  • Lift the chest and navel to bring the sternum towards the chin.
  • Clasp the hands below the pelvis and extend through the arms.
  • Hold for as long as comfortable then slowly roll the spine down onto the floor.
  • Practice up to 5 rounds.


  • Inhale while taking a hold of the ankles.
  • Retain the breath when raising the torso.
  • Breathe deeply while holding the pose.
  • Exhale to release.


  • The expansion of the chest and abdomen.
  • The thyroid gland.
  • Synchronizing the movement with the breath.
  • Vishuddhi or anahata chakra.


  • Heart conditions.
  • High blood pressure.
  • Back conditions.
  • Hernia.


  • Helps to relieve backache.
  • Tones the heart and lungs.
  • Beneficial for respiratory disorders.
  • Improves posture.
  • Alleviates constipation.
  • Stimulates the digestive and reproductive system.

Practice note

  • Roll the shoulders under to further extend the chest up.