Sarvangasana (Shoulderstand), variation

This blanket setup is different from the typical Shoulderstand. Here, the head is elevated and the back of the neck lengthens, which allows the face to recede and concentrated tension to dissipate. To begin, roll up one blanket. Then make a thicker roll with two blankets. Open your mat against a wall and place the thin roll against the wall and the thicker roll about 1 foot away from the wall.

Place a bolster lengthwise against the second roll. Lie on the bolster, shoulders on the thick roll and your head on the thin roll. Bend your knees, lift your pelvis, and place your feet on the wall. Walk your feet up the wall and straighten your legs. The thin roll supports the back of the head so that the back of the neck lengthens between the two rolls. If the head touches the wall, move it closer to the bolster. Relax the arms, bend your elbows, and rest the back side of your hands on the floor.
Although you’ll feel a stretch in your neck, most of your weight should be on the shoulders. Your neck should feel relaxed. Do not push the back ribs toward the chest, as you might in other versions of Shoulderstand. Instead, allow the sternum to move away from your chin and the upper back to round slightly. Relax the temples and keep the jaw soft. At first, this variation may feel awkward. Practice it several times to experience the desired effect. If you can, hold for 5 minutes.