Challenge your core strength & more with the ultimate balance pose – Unsupported Shoulder Stand Pose!
Unsupported Shoulder Stand Pose (Niralamba Sarvangasana) – also known as Unsupported Whole Body Pose or Hands-Free Shoulder Stand Pose is an advanced inversion pose that takes Supported Shoulder Stand Pose to the next level. Unlike Supported Shoulder Stand, this version is done without the support of the hands, creating an extra challenge for the core muscles and the rest of the body.
This pose is thought to stimulate the thyroid gland and increase blood circulation throughout the body. It especially helps to strengthen the abs and core muscles, as well as the back, shoulders, and legs, and provides a stretch for the neck. It is also believed to relieve stress and boost energy, and stimulate the Crown, Third Eye, and Throat chakras.
This is a very challenging advanced-level balance pose, and those new to the pose should only practice under the supervision of a qualified yoga instructor. Those with injuries to the neck, frequent headaches, recent abdominal surgery, glaucoma or other eye or ear issues, or any sort of balance disorder should avoid this one.
How to Do Unsupported Shoulder Stand Pose:
1.) Begin lying flat on your back on your yoga mat. Your arms should be flat by your sides with your palms down.
2.) Slowly begin to lift your legs, keeping them straight and your feet pointed, engaging your core and legs.
3.) Press into the mat with your palms and lift your glutes and hips off the mat, moving your legs so they are above your chest and head, pressing your shoulders into the mat for support.
4.) As you continue to raise your legs, your lower back should come off of the mat. You may use your hands to support your back if you need to, or keep your arms on the mat underneath you.
5.) Continue to lift from your hips and lower back, reaching your toes up and pressing into your shoulders. Balancing on your shoulder blades, lift your arms to your thighs, and use your core to balance.
6.) Hold this position for up to one minute, breathing slowly and with control. To release, lower your arms to the mat for support, then slowly roll your spine down and lower your body to the mat. Your legs should be the last to touch down.
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