One Leg Supported Shoulderstand Yoga Pose
overview

One Leg Supported Shoulderstand Yoga Pose is an inversion, reclined pose that targets the hamstrings and is ideal for yogis and yoginis at an intermediate level.

anahata – the heart chakra
related poses
How To Do One Leg Supported Shoulderstand Yoga Pose
  1. Begin by entering the Supported Shoulderstand (Salamba Sarvangasana). Push up through your legs and out of your feet, pointing your toes up at the ceiling.
  2. When you feel stable in your Supported Shoulderstand, exhale as you begin to lower your left leg toward the mat on the other side of your head. If possible, bring the top of your foot, ball of your foot or toes down to touch the mat; otherwise bring your leg down as far as your flexibility allows, pointing the toes of both feet.
  3. Continue to extend up through your right leg, slightly tilting your pelvis which will provide a deeper stretch for this leg. Keep your left leg active as well, pushing out through your toes to feel a stretch going down the length of your leg. Your hands should both still be on the small of your back from the Supported Shoulderstand, fingers spread and pointing upward. Check the placement of your shoulders as well; they should be pulled in, providing a stable base and allowing space around your ears and neck. The alignment of your hips should not have changed, still positioned directly over the shoulders.
  4. Start out with a goal of 10-30 seconds, but hold the position as long as you can do so comfortably. If possible, try to add time in 5-10 second intervals until you can hold the pose for 3-5 minutes.
  5. To come out of the position, keep your hands on the small of your back and inhale as you lift your left foot off the ground and bring it perpendicular again. Repeat all steps on the other side, ending with the Supported Shoulderstand.
Notes
  • Breathe deeply through each step.
  • Do not attempt if you have spinal injury, diarrhea or high blood pressure (hypertension), or if you suffer from headaches.
  • Do not perform during menstruation. If you are pregnant, only perform the standard variation (Supported Shoulderstand) if you are experienced with the position; do not try to learn the Supported Shoulderstand while pregnant. Even if you are experienced, it’s recommended that you consult your physician before practicing.
Tips

The hip of your lowered leg may have a tendency to sink toward the ground; if this happens, turn your lowered leg out slightly, shifting your sitting bone toward the opposite side. From your hips, rotate your that leg back to the original position.
Before performing this asana, read the Tips and extra information for the Supported Shoulderstand (Salamba Sarvangasana). Reviewing these basics will further prepare you for the position.

Stretches & Strengthens

All Muscles: Hamstrings, calves, quads, buttocks, abs, shoulders, neck

Target Muscles: Hamstrings, shoulders, neck

Health Benefits of One Leg Supported Shoulderstand Yoga Pose
  • Can help treat insomnia and fatigue.
  • Can relieve stress, anxiety and mild depression.
  • Can improve digestion.
  • Stimulates thyroid and prostate glands.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Eka Pada Salamba Sarvangasana

(eh-KAH pa-dAH sah-LOM-bah sar-van-GAHS-anna)

eka: single, one
pada: leg, foot
salamba: as support
sarva: each, every, all
agga (anga): limb, body part
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?