How to Do the Perfect Shoulder Stand (Complete Guide)
Build core strength and improve circulation with this foundational inversion that's considered the "queen of yoga poses" for its many therapeutic benefits.
Perfect Shoulder Stand Technique
Shoulder Stand (Sarvangasana) is a foundational inversion that strengthens the core, improves circulation, and calms the nervous system. ChAIron's AI coaching ensures safe neck positioning and proper alignment for this powerful therapeutic pose.
Step-by-Step Form Guide
- Setup:Lie on back with blanket under shoulders, arms alongside body
- Leg Lift:Exhale and lift legs overhead, bringing knees toward chest
- Hip Support:Place hands on lower back for support, elbows grounded
- Leg Extension:Slowly straighten legs toward ceiling
- Core Engagement:Engage core to maintain vertical alignment
- Neck Safety:Keep weight on shoulders, never turn head
Common Mistakes to Avoid
- Placing weight on neck instead of shoulders
- Allowing elbows to splay wide
- Collapsing into lower back instead of engaging core
- Turning head while in pose
- Forcing pose without proper preparation
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Neck safety and weight distribution
- Core engagement and spinal alignment
- Shoulder stability and arm positioning
- Leg alignment and verticality
- Safe entry and exit progressions
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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