2. Bend your elbow, put your upper arm on the ground, press your palm on your ribs, keep your torso stable, and keep your shoulders on the ground.

3. Use the pressure of the palm to lift the trunk, slowly lift the right leg, stretch it upward, straighten your knees, point your toes up, and be perpendicular to the ground; Then lift the left leg in the same way; Put your legs together, tighten the muscles at the back of your thighs and stretch vertically upward. The sternum is pressed against the chin to form a stable chin-locking posture (this is called chin-locking or chin-closing method). Only the head, neck, shoulders and upper arms touch the ground, and other parts of the body are in a straight line, perpendicular to the ground. Keep this pose for not less than 5 minutes, keep it for 15 minutes after repeated exercises, and breathe normally.

4. Loosen your hands, return your legs and torso to the ground, and lie flat and relax.

Precautions:

In this pose, pay attention to moving the sternum forward to contact the chin, rather than resting the chin on the sternum. The distance between elbows should not exceed the shoulder width. If it is too wide, the torso cannot be stretched correctly. When you start practicing this pose, your legs may swing and you can't be perpendicular to the ground. At this time, the muscles at the back of the thigh should be tightened to obtain stability. Patients with hypertension must be able to keep plowing for at least 3 minutes before practicing the first shoulder handstand.

Benefits:

Shoulder inversion is the mother of all yoga poses. It can activate abdominal organs and relieve stomach pain, intestinal ulcer, abdominal pain and colitis. It is also beneficial to the thyroid gland and parathyroid gland near the neck, which increases the number of thyroid gland near the neck.

Blood supply. Because the body is upside down, venous blood flows to the heart under the action of gravity, which promotes blood circulation in the neck and chest area. Therefore, people suffering from asthma, palpitation, wheezing, bronchitis and throat diseases can benefit from shoulder handstand.

Because the head remains fixed in this inverted posture, the blood supply to the head is adjusted by locking the chin, which can relieve the nervous system and relieve and treat headaches and other diseases. Continuing to practice this pose can cure the common cold and other nasal paralysis. This pose also helps to relieve epilepsy, anemia and other diseases; In addition, it is also recommended that people with dysuria, ectopic uterus, menstrual disorder, hemorrhoids and hernia practice this pose.