Shoulder Stand: 6 Benefits Of This Yoga Inversion + How To Do It Safely

Known by many yogis as “the queen of all yoga poses,” shoulder stand is an advanced posture that—while very beneficial for your body and mind—can take time and patience to master. Here's exactly how to do this inversion the right way, and some expert-approved modifications and top tips. Consider this your complete guide to shoulder stands—you'll be practicing this impressive pose in no time.

Shoulder stands don’t just look impressive—they can also improve everything from your strength to your circulation. Below are the biggest benefits to doing shoulder stands, according to science.

Inversions—like shoulder stand—can reverse your blood flow so that when you stand back up, a fresh wave of blood shoots through your body. Experts have researched how this rush revs up your circulation and brings more oxygen into your entire body. 

Lifting into—and holding—shoulder stand requires a lot of core strength along with upper body strength. It also increases the range of motion and flexibility in your neck and shoulders and can even strengthen your legs and back muscles as your entire body is engaged during the posture.

According to experts, being upside down readjusts your internal organs like your intestines and colon. That, in turn, can stimulate bowel movements and clears up your digestive system (which can be perfect for people struggling with constipation or IBS!).

“Remember: While the lymphatic system is a circulatory system like the blood vessels we all have, there is no heart to drive the lymphatic system, so we have to move and exercise to make the lymph flow nicely,” Integrative Gastroenterologist Marvin Singh, M.D., has previously told mbg. And inversions like shoulder stand can help stimulate the flow of lymph in a different way than we might be used to, which can help maintain fluid balance in our bodies. 

Being in a shoulder stand (i.e. a pose where your heels are above your heart) calms your parasympathetic nervous system, which helps your body and mind feel much more relaxed. One study even found that students who practiced two hours of yoga—including inversions like shoulder stands—a week for five weeks showed a significant decrease in depression and anxiety symptoms2.

When your heart is above your head, more blood—and more oxygen—are flowing to your brain. This makes you feel more energetic and alert (i.e. it can help combat the drowsiness that comes with your 2 p.m. slump). Not only that but research has found daily yoga to reduce insomnia3 and help you get a better night’s sleep.

When you’re ready, make your way to legs up the wall pose. Extend your legs straight up towards the sky and flex your toes back towards your face. Lay your arms down by your sides with your palms pressed into your mat.

Once this feels comfortable, tuck one knee and then the other into your forehead, creating a small ball with your body.

To come out of shoulder stand, gently lower your legs back to plow pose. "You can pike down with both legs or you can come down with one leg followed by the other," Alyssa says. From plow, you can bend your knees and breathe, then when you're ready, slowly release your hands from lower back and roll back down onto your spine.

Whether you’re an advanced yogi or a beginner, there are a lot of benefits to incorporating shoulder stand into your regular yoga practice. Start with the tips above and remember: The more you practice, the easier it will become.