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Also known as: Shoulder stand squat.

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Technique

  1. Start in a Supported candle pose.
  2. Bend at the hips and knees, slowly bringing your knees to your forehead.
  3. Pause and then smoothly straighten your hips and knees to return to the starting position.

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Form tips

  • Aim to get your body perpendicular to the ground when your legs are extended.
Risks
  • This creates an intense Neck flexion stretch; do not attempt if you have neck issues.

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Muscles

Flexibility

Primary

  • Shoulders
  • Chest
  • Neck

Secondary

  • Biceps

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Shoulderextension backward
Neckflexion
trains stretches

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Progressions

e02e

Candle pose

Novice

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Regressions

e0c8

Supported candle pose

Beginner

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Variations

e0sm

Tuck candle pose

Beginner
e19a

Crossed legs support candle pose

Beginner
e0s5

Supine plank raise

Novice
e0d8

Sitting arms extension

Beginner
e0d9

Sitting shoulder inlocates

Novice
e0gj

Rocking table

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.