Unsupported Shoulderstand (Niralamba Sarvangasana)

Two to five minutes.

To set up for the pose, fold three or more blankets into rectangles and stack them with the rounded edges on one side of the stack.

Place the stack about eighteen inches from a wall, with the rounded edges facing the wall.

Then lie down on the blanket stack so that your shoulders are on the blankets and your head is between the blankets and the wall.

Place your hands alongside your body, bend your knees, and put the soles of your feet flat on the floor.

As you exhale, push down with your hands and swing your hips over your shoulders.

Bring your hands to your back to support yourself.

Straighten your legs, placing the toes and balls of your feet on the wall.

If you are a more advanced student and secure in your balance, bring your hands to the fronts of your thighs.

If not, and you need support, place your hands on your back in the traditional manner. To come down, place your hands on your back to support yourself as you bend your knees and roll out of the pose.