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Tips & Resources

Salamba Sarvangasana Pose of the Month

Salamba Sarvangasana or supported shoulder balance since the hands are tasked with helping to lift the spine.


Regular practice of all the preceding pose of the month features will have prepared the strength and mobility to approach sarvangasana. Being comfortable to stay in adho mukha svanasana for 2-3 minutes suggests the body is ready for sarvangasana.


Important: Avoid this pose if you have a period or tummy bug.


Seek the advice of a senior teacher before attempting sarvangasana if you suffer from high blood pressure, glaucoma, detached retina or cervical spondylitis/osteoporosis.


If you have any doubts about the suitability of this pose for you then please ask your teacher.



Stage 1 Preparing for Salamba Sarvangasana


Prepare a pad for the shoulders with 3, or more, blankets, or make a ‘sticky mat sandwich’ as we do in class, with the addition of a lift for the buttocks.

Lie on the pad with the head on the floor, check that the neck is ‘half on-half off’ the raise.

Lie with the feet close together and palms close to the body with the palms facing the floor.


Stage 2 Salamba Sarvangasana


Exhale and lift the hips and thighs to 60 degrees and support them with the palms and fingers by bending the arms at the elbows. See




Continue to slide palms down the back towards the head bringing the chest close to the chin.