Shoulder Stand Yoga Pose

Master the Shoulder Stand Yoga Pose to strengthen your core, improve balance, and stretch your spine. Achieve a calm mind and body with this inversion.

IntermediateWaist Body weight

Movement: Compound
Force: Static
Per set: 3 min
Rest: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Shoulder Stand Yoga Pose

Compound

Plow Yoga Pose

Waist · Obliques · Body weight

Intermediate

Description

A pose where you balance on your shoulders, with your body vertically aligned and your legs extended upwards.

Save Shoulder Stand Yoga Pose to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Shoulder Stand Yoga Pose

01
Setup
Lie flat on your back with your arms alongside your body, palms facing down. Keep your legs extended and together.
02
Setup
Press your palms into the floor as you lift your legs towards the ceiling, bringing your hips off the mat.
03
Bend your elbows and place your hands on your lower back for support, with fingers pointing upwards towards your hips.
04
Straighten your body, extending your legs vertically towards the ceiling, stacking your hips directly over your shoulders and keeping your neck relaxed.
05
Hold the pose, breathing deeply and evenly, maintaining a straight line from your shoulders to your toes.
06
To exit, slowly lower your hips and legs back to the mat, using your core strength and keeping your head on the floor.

Tips

Place a folded blanket under your shoulders to provide cushioning and reduce pressure on your neck, ensuring your head remains on the floor.
Keep your elbows as close together as possible under your back to create a stable base of support for your torso.
Engage your core and glutes to maintain a straight line from your shoulders to your heels, preventing your body from swaying.
Gaze softly towards your toes or close your eyes to help maintain focus and balance during the hold.

Common mistakes

Looking around or turning your head: Keep your neck long and gaze fixed upwards or close your eyes to protect your cervical spine from injury.
Hips not stacked over shoulders: Actively press your hands into your lower back to help align your hips directly above your shoulders, creating a vertical line.
Bent knees or floppy feet: Actively extend through your heels and engage your quadriceps to keep your legs straight and strong, reaching towards the ceiling.

In the Ellim app, Shoulder Stand Yoga Pose unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train shoulder stand yoga pose?

Get Ellim — Free

Questions

What muscles does Shoulder Stand Yoga Pose work?

Shoulder Stand Yoga Pose primarily targets Gluteus Maximus, Hamstrings, Obliques. Secondary muscles include Deltoid Posterior, Gastrocnemius, Latissimus Dorsi, Quadriceps, Rectus Abdominis.

Is Shoulder Stand Yoga Pose good for beginners?

Shoulder Stand Yoga Pose is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Shoulder Stand Yoga Pose?

You need Body weight to perform Shoulder Stand Yoga Pose. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Shoulder Stand Yoga Pose?

Place a folded blanket under your shoulders to provide cushioning and reduce pressure on your neck, ensuring your head remains on the floor. Keep your elbows as close together as possible under your back to create a stable base of support for your torso. Engage your core and glutes to maintain a straight line from your shoulders to your heels, preventing your body from swaying. Gaze softly towards your toes or close your eyes to help maintain focus and balance during the hold.

What are common mistakes when doing Shoulder Stand Yoga Pose?

Looking around or turning your head: Keep your neck long and gaze fixed upwards or close your eyes to protect your cervical spine from injury. Hips not stacked over shoulders: Actively press your hands into your lower back to help align your hips directly above your shoulders, creating a vertical line. Bent knees or floppy feet: Actively extend through your heels and engage your quadriceps to keep your legs straight and strong, reaching towards the ceiling.