Shoulder stand pose


  • Lie in the PMA2 Base Position.
  • Bend both knees and draw the thighs close to the chest.
  • Straighten the legs up and over the body towards the head.
  • Press the arms into the floor, raise the buttocks and take the legs further over the head.
  • Continue to lift by curling the pelvis and then the back away from the floor, so that the knees come toward the face.
  • Turn the palms up, bend the elbows and draw the elbows toward each other.
  • Place the hands behind the ribcage, slightly away from the spine, to support the back.
  • Make any adjustments required to stabilize the position so that the torso is at a 90 degree angle with the floor and the hands support the weight of the body.
  • Raise the legs vertical and press the heels up to the ceiling.
  • Firm the shoulder blades against the back and move the sternum nearer the chin.
  • Relax in the final position for as long as comfortable.
  • To release, bend the knees towards the chest, return the arms to the floor with the palms faced down then gently roll the body back onto the floor.

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