How to do Shoulder Stand
On the floorHoldIntermediate
Shoulder Stand is a on the floor stretch for your neck and shoulders.
Step by step
- 1Lie on your back with legs extended and arms at your sides.
- 2Press your arms into the floor to lift your legs and hips toward the ceiling.
- 3Support your lower back with your hands.
- 4Extend your legs straight up, forming a straight line from shoulders to feet.
What you should feel
Keep your head still… gaze resting up toward your feet.
Form tips
- Keep your neck relaxed. Avoid turning your head. Engage your core and glutes for balance.
- Let the weight rest on your shoulders, not your neck.
- Breathe softly into your belly.
Make it easier
If your neck feels any strain, keep your hips down and just lift your legs.
Coming out of it
Slowly lower your hips… one part at a time… and rest your feet down.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Shoulder Stand with a coach
In BendEase, a voice coach talks you into Shoulder Stand, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your neck and shoulders.
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