Supported candle pose (Shoulder stand, Salamba Sarvangasana)

Technique

1. From a supine position (lying on back), lift the legs and hips up.
2. Bring the hands to support the back as you extend the legs to a vertical position above the shoulders.
3. Rest your weight on the foundation of the upper arms and shoulders and gaze towards the feet.

Form tips

1. Use a strong core action to lift the legs into position. Bend the knees as you come up to make the exercise more accessible in the beginning.
2. Your weight should be mostly in the upper arms and shoulders, with the head resting on the floor. There should be no pressure on the neck.
3. Relax the jaw and neck and breath steadily.
4. Work to bring the elbows toward each other and hands further up the back toward the shoulderblades.
5. Press the hands flat into the back.
6. Keep the legs actively reaching up and work toward straightening the legs and hips into a vertical position.

Similar Exercises

• Crossed legs support candle pose
• Sitting arms extension
• Table top
• Supine plank
• Hand-support Ear Pressure Pose

Equipment

• Ground (hands or body)