PA-0104
At a glance
An inversion bringing the legs up and over the head, toes reaching toward or touching the floor behind, the body folding into a plow-like shape. It shares the same shoulder-weight-bearing principle as Shoulderstand, and it's frequently used as a transition into or out of that pose.
“Descend slowly, keeping the chin away from the chest.”
Essence
The descent into this pose deserves as much attention as the held position itself. A fast or uncontrolled drop of the legs overhead risks the neck in a way that a slow, controlled descent doesn't, and that difference is worth teaching explicitly rather than assuming it's obvious.
Intention
To fold the legs up and over the head into a supported inversion, weight staying in the shoulders and upper arms rather than the neck.
What this pose develops
Physical
- •Hamstring and spinal flexibility
- •Shoulder and upper back strength, the same demand as Shoulderstand
- •Controlled, slow movement under an inverted load
Mental
- •Patience with a slow, controlled entry and exit
- •Composure in a folded, inverted position
Teaching concepts
- •Cueing the slow descent explicitly, since a fast entry is where much of this pose's risk lives
- •Screening for the same neck-related contraindications as Shoulderstand
How to practise
- 1From lying on the back, or from Shoulderstand, begin lowering the legs slowly up and over the head.
- 2Support the low back with the hands if needed, elbows drawing in.
- 3Let the toes reach toward or touch the floor behind the head, knees staying straight or bent depending on flexibility.
- 4Keep the chin away from the chest, the neck staying long rather than jammed.
- 5Hold, breathing steadily, then either lift back to Shoulderstand or roll down slowly, one vertebra at a time.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Weight stays in the shoulders and upper arms, the same principle as Shoulderstand.
- •Chin stays away from the chest, neck long rather than compressed.
- •Descent and exit both happen slowly, with control.
Breath
Steady breath, though the folded position compresses the torso significantly. Short, controlled breaths are a normal response to that compression.
Teacher’s eye
The speed of the descent is worth watching as closely as the held position. A student dropping quickly into this pose is taking on real, avoidable risk to the neck, and slowing that entry down is often the single most useful correction available.
Student practice
Reflect after practising:
- •The same cautions as Shoulderstand apply here: this isn't appropriate if you have a neck injury or condition, or high blood pressure.
- •A slow descent matters more than how far your toes reach. Take your time getting into this pose.
Common movement strategies
Rather than mistakes, you may notice:
- •Practice the descent with a block or bolster placed to catch the feet partway down, reducing the distance and building confidence with a controlled, slow entry.
Modifications
- •A block or bolster under the feet if they don't comfortably reach the floor.
- •Knees bent toward the forehead instead of legs straight, for a gentler variation.
Props
Completion check
- ✓Roll down slowly, one vertebra at a time, or lift back to Shoulderstand if continuing the sequence.
Related poses
Prerequisites
Prepares for
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
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