From the start pose, ensure that head, shoulders, hips and legs are in alignment. The back should be relaxed and abdominals engaged. Press the palms into the mat and contract the abdominal muscles to raise the legs. When legs are vertical, place the hands on side waist below the rib cage to support the spine. The elbows should be shoulder-width apart, the chest pressing toward the chin. The legs should be straight with feet together and touching.

• Stimulates the thyroid gland
• Improves circulatory, respiratory, reproductive, nervous and endocrine systems
• Calms the nervous system
• Boosts the immune system
• Stimulates parathyroid, stimulating bone growth
• Strengthens and tones abdominals, legs and back muscles
• Relieves pressure from hemorrhoids
• Improves flexibility of neck and upper spine

• Shoulder or neck pain (come out of the pose)

• Enlarged thyroid, liver or spleen
• High blood pressure
• Back injuries
• Menstruation and pregnancy

• Prep pose (back flat on ground, legs raised vertical)
• ½ Shoulder stand (Legs raised 45°)
• Legs up the wall
• Chair style (lay with lower legs across chair, hand holding chair legs.  Hold there or lift hips up to seat and lean legs on chair back)

• From shoulder stand final pose, lower one leg horizontal (over body). Raise and repeat other side
• From shoulder stand final pose, lower both leg horizontal (over body).  Bend one knee to nose. Straighten and repeat other side
• From shoulder stand final pose, fold one leg into ½ lotus. Hold or fold the other, performing full lotus in shoulder stand.

• Fish pose (Matseyandra )
• Corpse pose (Savasana)
• Plough pose (Halasana)