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

Neck safety and weight distribution
Core engagement and spinal alignment
Shoulder stability and arm positioning
Leg alignment and verticality
Safe entry and exit progressions

Start AI Coaching

Get real-time form feedback for perfect push-ups

Start Training

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!