Supported Shoulderstand anatomy
Supported Shoulderstand · Salamba Sarvangasana · Tư thế đứng bằng vai
Supported Shoulderstand mainly works erector spinae, gluteus maximus, quadriceps, rhomboid major; it stretches deltoid, pectoralis major, splenius capitis, levator scapulae; transversus abdominis, hamstrings, adductors stabilize.
Opening the 3D model…
With your shoulders and upper arms on folded blankets and your head on the floor, support your back with your hands, elbows shoulder-width, and lift your torso and legs into one vertical line, sternum moving toward the chin. The back, buttocks and legs work to keep the body straight while the back of the neck and fronts of the shoulders lengthen. The blankets keep the neck from over-flexing; beginners can do a half version at the wall or Legs-up-the-Wall instead. Skip this pose if your neck hurts.
Muscles in this pose
Working (contracting): Erector spinae, Gluteus maximus, Quadriceps, Rhomboid major, Teres major
Stretching: Deltoid, Pectoralis major, Splenius capitis, Levator scapulae
Stabilizing: Transversus abdominis, Hamstrings, Adductors
Why these muscles work or stretch
- Erector spinae · Working (contracting): Lifts the torso vertical, moving the sternum toward the chin
- Gluteus maximus · Working (contracting): Extends the hips so they don't pike
- Quadriceps · Working (contracting): Keeps the legs straight, heels reaching up
- Rhomboid major · Working (contracting): Draws the shoulder blades together to lift the upper back
- Teres major · Working (contracting): Presses the upper arms into the blanket and keeps the elbows from splaying
- Deltoid · Stretching: Front fibers lengthen with the arms extended behind
- Splenius capitis · Stretching: The neck flexes; blankets under the shoulders reduce the bend
- Transversus abdominis · Stabilizing: Keeps the ribs in so the body doesn't bow like a banana
- Adductors · Stabilizing: Draws the legs together
Practice cues
- Fold blankets under your shoulders and upper arms, with your head on the floor
- Keep your elbows shoulder-width; hands support the back and walk toward the shoulder blades
- Stack shoulders, hips and ankles; keep the head still and never turn it
Benefits
- Strengthens the back, glutes, legs and deep abdominals
- Stretches the back of the neck and the fronts of the shoulders
- Trains body alignment while upside down
Cautions / contraindications
- Avoid with neck pain or a neck or shoulder injury
- Avoid with uncontrolled high blood pressure, glaucoma or retinal problems
- In pregnancy, don't start learning it; practice only if already experienced
Easier variations
- Use 2–3 folded blankets under the shoulders; work at a wall, feet resting on it
- Practice Legs-up-the-Wall instead
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Plow Pose Halasana
- Ear Pressure Pose Karnapidasana
- Reverse Tabletop Ardha Purvottanasana
- Bow Pose Dhanurasana
- Upward Plank Pose Purvottanasana
- One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)