Salamba Sarvangasana, or supported shoulder stand is sometimes known as 'The Queen of Postures'. It is an inversion, and usually part of the finishing practice. It is said to be a calming posture as it stimulates the parasympathetic nervous system.
When to do this posture: Shoulder stand is often performed at the end of the practice as it calms the body down. Many teachers advise to lie the back and shoulders on 2 or 3 folded blankets. This prevents pressure being placed on the vertebrae in the neck. Due to it's soothing qualities, it is advised to do shoulder stand in the evening, but it is often included in morning practice too. The shoulder stand is recommended to help with insomnia and anxiety. With the neck in this position the glands in the base of the throat, such as the thyroid, are stimulated which helps to regulate the endocrine system. Like all inversions, the shoulder stand feels great to do when you have been on your feet all day.
Variations: From shoulder stand you can lower the feet over the legs to halasana or the plough posture. Keep supporting your hips until or if your toes reach the floor. If they reach the floor you can interlock your hands behind your back. From halasana you can bend your kneed and squeeze around your ears in karnipidasana. To counter these postures, take matseyasana, the fish to release the neck and open the throat.
Some points to remember: It is important to be aware of the safety of your neck while in shoulder stand. We all learn about drawing the chin towards the chest to keep the back of your neck long. When I was in New York I noticed that many of the teachers taught to keep this length at the back but then point the chin to the ceiling to maintain the strength of the neck and to avoid over stretching. The use of blankets should help with this. Eventually your feet, hips and shoulders will be in one line, but you can keep a bend at the hips as you move towards this. Taking this option means you will be holding the weight of the lower body in your hands so there won't be as much pressure on the neck and shoulders. Try to keep your eyes soft and visualise space around the neck and shoulders.
When to avoid shoulder stand: Women who are menstruating or pregnant, people with glaucoma or a detached retina, and those with high blood pressure. If you have any issues with your neck, it's best to take a more gentle version. The most gentle option is to lie with your legs up the wall.
