This pose is good to insert later in your workout, once your legs and spine have become active. This pose is demanding, and should not be pursued without very strong guidelines or (preferably) an experienced yogi.
Physical Nature of Shoulderstand
The idea behind a Shoulderstand is simple: you invert everything you’ve done in Mountain Pose, up to the shoulders. Your body should extend upwards from the mat, propped up by your hands and pointing at the sky. Do not try Shoulderstand without much more thorough instruction: here is a place to get it on the web if you can’t find a yogi to teach you.
The extent to which your neck should be bent during Shoulderstand is tricky. According to B.K.S. Iyengar, your neck should be at a 90-degree angle with your body, but that assumes you can do so without injury to yourself. It’s most important that you don’t overreach your limits. By approaching discomfort and then taking a step back, you can find out how straight your body should be.
One of the dangers of Shoulderstand is throat tension. You may find that you can feel your pulse very strong in your neck and that you have trouble …