Supported shoulderstand (salamba sarvangasana)

With feet on the wall, thirty to ninety seconds. 

Set up for the pose by placing a folded blanket near the wall for your shoulders to rest on. 

To come into the pose, sit on the floor, facing the wall, and move your hips close to the wall. 

Raise your legs onto the wall, bend your knees, and place the soles of your feet on the wall.

Using your feet to bear your weight, press down into your back, rock your pelvis, and come up onto your shoulders, with your feet on the wall and your weight resting on your feet and the backs of your shoulders. 

Your head and neck should be soft and bearing no weight. 

Release your arms underneath your torso. 

In this version of Shoulder stand, your torso is not completely vertical; it’s tilted fifteen to twenty degrees.

Start by holding this pose for thirty seconds and over time slowly work up to ninety seconds.