Here’s exactly how to do this inversion the right way, and some expert-approved modifications and top tips.

Consider this your complete guide to shoulder standsyou’ll be practicing this impressive pose in no time.

6 benefits of shoulder stand.

Amanda Tarlton, RYT-200

Shoulder stands dont just look impressivethey can also improve everything from your strength to your circulation.

Below are the biggest benefits to doing shoulder stands, according to science.

Increases circulation.

Plow Pose / Halasana

Experts have researched how thisrush revs up your circulation and brings more oxygeninto your entire body.

Builds strength and flexibility.

Lifting intoand holdingshoulder stand requires a lot of core strength along with upper body strength.

Shoulder Stand / Salamba Sarvangasana

Can improve digestion.

According to experts, being upside down readjusts your internal organs like your intestines and colon.

Can enhance your lymphatic system.

This can speed up waste removal and give your lymphatic system a much-needed refresh.

Can relieve stress and anxiety.

Being in a shoulder stand (i.e.

Can reduce fatigue.

When your heart is above your head, more bloodand more oxygenare flowing to your brain.

This makes you feel more energetic and alert (i.e.

it can help combat the drowsiness that comes with your 2 p.m. slump).

Not only that but research has found daily yoga toreduce insomnia3and help youget a better nights sleep.

How to do a perfect shoulder stand.

First things first: Always warm up your muscles before trying an advanced posture like shoulder stand.

If these areas are tight, they will pull and you might feel discomfort or worse, injure yourself.

You also want to confirm you find proper alignment before starting.

When youre ready, make your way tolegs up the wall pose.

Extend your legs straight up towards the sky and flex your toes back towards your face.

Lay your arms down by your sides with your palms pressed into your mat.

Avoid launching yourself into the positionmove slowly and controlled instead.

Dont forget to breathe, either.

I cant stress this enough, James urges.

Ive seen students constrict or hold their breath in this and feel an immediate tightening of their chest.

Just relax, dont resist the stretch, and breathe.

To come out of shoulder stand, gently lower your legs back to plow pose.

Modifications and tips.

“It will help you feel a little more stable and grounded,” Alyssa continues.

James also recommends using a wall.

Start with the tips above and remember: The more you practice, the easier it will become.