Lay down on our back on your mat.
Bend the knees, placing the soles of the feet flat on the mat. The feet and knees may be hip with apart. Reach ankles with your palms. This is starting position.
Lift the hips up in the air and arch the back upward. Try to lift the chest and belly button as high as possible, pushing the chest up towards the chin and head without moving the position of the feet or shoulders.
In the final position the body is supported by the bead, neck, shoulders, arms and feet. Hold the pose for as long as comfortable and then slowly lower the body to the starting position.
Breathing: Inhale deeply in the starting position.
Retain the breath inside while lifting the hips up and holding in the final position.
Alternately breathe slowly and deeply in the final position.
Exhale while lowering the hips to the mat.
Duration: practice 5-7 times
Not recommended for: People suffering from peptic or duodenal ulcers, or abdominal hernia should not practice Shoulder pose. It is not recommended for pregnant women.
Benefits: This asana my be utilized to realigned the spine, eliminating rounded shoulders and relieving backache. It massages and stretches the colon and abdominal organs, improving digestion. It tones the female reproductive organs and is especially recommended for women who have a tendency to miscarry. Shoulder pose is used in yoga therapy for management of menstrual disorders, prolepses, asthma, and various bronchial and thyroid conditions.