Caution: If you have had abnormal blood pressure, glaucoma, detached retina, chronic thyroid disorders, neck or shoulder injuries, consult your teacher and physician before doing the shoulder stand:

1. 1. Go into the shoulder stand. Keep the back supported with your hands.
   2. Breathe in. Keeping the left leg straight up, exhale and lower the right leg to the floor behind the head.
   3. Breathing in, lift the right leg straight up.
   4. Breathing out, lower the left leg to the floor. Keep the right leg up.
   5. Breathing in, lift the left leg up.
   6. Breathing out, lower both the legs to the floor. Keep the spine erect. If the feet do not reach the floor, don’t struggle to bring them down. Instead press them toward the wall behind you. Straighten the knees.
   7. If your toes reach the floor, move them in toward the head and straighten your spine. Press the knees up. Do not press the neck into the floor.
   8. If you don’t need to support your back with the hands, lower your arms to the floor, palms facing down. Breathe deeply and stay in the posture for 20-60 seconds.
   9. To come out of the posture, support the back with your hands. Lift the legs up and lower the spine to the floor, vertebra by vertebra, without lifting the head.

• • Stretches the spine, hips and legs
  • Strengthens shoulders
  • Stimulates the thyroid and parathyroid glands and normalizes their functions
    
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