Sarvangasana (Shoulder Stand) – How To Do and Health Benefits

Sarvangasana, also known as Shoulder Stand Pose, is a popular yoga asana that involves lifting the entire body into an inverted position, supported by the shoulders. The name Sarvangasana comes from the Sanskrit words “sarva,” meaning all, and “anga,” meaning limbs, as the pose involves the entire body. In this pose, the head, neck, and shoulders are on the ground, while the legs and torso are lifted towards the ceiling. It is considered a challenging asana that offers numerous benefits, such as improving blood circulation, stimulating the thyroid gland, calming the nervous system, and strengthening the upper body.

कण्डरस्थितो ग्रीवो जिह्वामूलं तदस्तु च

नास्यमूलं तथा बाहु कूर्पराग्रे तु सर्वतः।

एव मूल सरो यत्र सर्वाङ्गासन उच्यते॥

“Kandharasthitho grivo jihwamulam tadastu cha

Nasyamoolam tatha bahu koorparaagre tu sarvatah

Eva moola saro yatra sarvangasana uchyate”

Translation:

“In Sarvangasana, the entire body is balanced on the neck, shoulders, and arms, while the chin is pressed against the chest. The roots of the tongue touch the palate, the eyes gaze towards the toes, and the arms are placed beside the body, palms facing downwards. This is the posture known as Sarvangasana.”

This sloka describes the physical alignment of the body in Sarvangasana, emphasizing the importance of balancing the weight of the body on the neck, shoulders, and arms. It also highlights the various parts of the body that are engaged in this asana, such as the chin, tongue, eyes, and arms.

Meaning of Sarvangasana and Where it Came From

The term “Sarvangasana” is derived from the Sanskrit words “Sarva” meaning “all” or “entire,” “Anga” meaning “body part,” and “Asana” meaning “pose.” Therefore, the literal translation of Sarvangasana is “the pose that benefits the entire body.”

Sarvangasana is a classic yoga asana that has been practiced for centuries in India. Its origins can be traced back to the ancient text of yoga called the “Hatha Yoga Pradipika,” which describes the asana as an essential posture for promoting physical, mental, and spiritual health.

According to traditional texts, Sarvangasana is considered a “mother of all asanas” because of its numerous health benefits. It is said to stimulate the thyroid and parathyroid glands, improve blood circulation, and boost the immune system. It is also believed to have a calming effect on the nervous system and can help to relieve stress and anxiety.

Today, Sarvangasana is widely practiced in yoga studios all over the world and is considered an integral part of many yoga sequences. However, it should be practiced under the guidance of an experienced yoga teacher and with modifications for those with neck or shoulder injuries.

When To Practice 

Sarvangasana is best practiced in the morning on an empty stomach, but it can also be practiced in the evening, at least four hours after a meal. It is important to warm up the body with some gentle yoga poses before practicing Sarvangasana to avoid any strain or injury.

It is recommended to hold Sarvangasana for 30 seconds to one minute and gradually increase the time to three to five minutes as your practice progresses. It can be practiced for a maximum of 10-15 minutes.

Step by Step guide How to do Sarvangasana:

1. Lie down on your back on a yoga mat with your arms beside your body and palms facing downwards.

2. Inhale and raise your legs slowly towards the ceiling. Use your hands to support your hips and lift them off the ground.

3. Exhale and lift your hips and lower back off the ground by pressing your arms and shoulders into the mat.

4. Support your lower back with your hands and continue to lift your legs upwards until they are perpendicular to the floor.

5. Once your legs are up, bring your hands to your back, interlace your fingers, and stretch your arms straight. Keep your elbows shoulder-width apart.

6. Lift your shoulders and upper back off the ground and bring your chin towards your chest. Keep your gaze fixed on your toes.

7. Hold the pose for 30 seconds to one minute, breathing deeply and evenly.

8. To release the pose, slowly lower your legs back to the floor and roll down your spine vertebra by vertebra.

9. Rest in Corpse Pose for a few breaths to allow your body to relax.

Suggested follow-up Asanas

After practicing Sarvangasana, it is recommended to do some counterposes or asanas that stretch and release the neck and shoulders. Here are a few suggested follow-up asanas:

• Matsyasana (Fish Pose): This asana stretches the neck and chest and relieves tension in the shoulders. Sit with your legs crossed, and lift your chest, placing your forearms on the ground. Tilt your head back, and hold for a few breaths.

• Halasana (Plow Pose): This asana stretches the back muscles, hips, and hamstrings and helps to release tension in the neck and shoulders. Lie down on your back, lift your legs up, and bring them over your head, touching your toes to the ground behind your head.

• Setu Bandha Sarvangasana (Bridge Pose): This asana stretches the chest and shoulders, and strengthens the back muscles. Lie down on your back, bend your knees, and lift your hips up towards the ceiling. Interlace your fingers behind your back, and hold for a few breaths.

• Balasana (Child’s Pose): This asana stretches the spine, hips, and thighs and helps to release tension in the neck and shoulders. Sit back on your heels, stretch your arms forward, and rest your forehead on the ground.

These asanas can be practiced in any order, and you can hold each pose for a few breaths or longer if you prefer. 

Common Mistakes 

Here are some common mistakes that people may make while practicing Sarvangasana:

• Incorrect alignment: One of the most common mistakes people make while practicing Sarvangasana is not aligning their neck, shoulders, and hips correctly. Your neck should be in a straight line with your spine, and your shoulders should be drawn away from your ears. Your hips should be lifted off the ground, and your legs should be perpendicular to the floor.

• Straining the neck: Another common mistake is straining the neck by tucking the chin into the chest too much. This can lead to compression of the cervical spine and cause discomfort or pain. It is important to keep your neck in a neutral position and avoid any excessive strain.

• Overusing the arms: Some people tend to rely too much on their arms to lift their body in Sarvangasana. This can lead to fatigue or strain in the shoulders and arms. It is important to engage your core and legs to support your body weight and avoid excessive strain on your upper body.

• Improper breathing: It is important to breathe deeply and evenly while practicing Sarvangasana. Some people tend to hold their breath or breathe shallowly, which can cause tension and stiffness in the body. It is important to focus on your breath and allow it to flow smoothly throughout the pose.

• Practicing without preparation: It is important to warm up the body with some gentle yoga poses before practicing Sarvangasana. Practicing the pose without preparation can lead to strain or injury in the neck, shoulders, or back. It is recommended to practice some simple asanas, such as Cat-Cow Pose, Downward-Facing Dog, and Cobra Pose, to prepare your body for Sarvangasana.

Pro Tips for Beginners 

• Start with supported variations: If you are new to Sarvangasana or have any neck or shoulder issues, start with a supported variation of the pose. You can use a folded blanket or yoga block under your shoulders for support, which will reduce the strain on your neck and shoulders.

• Use props: You can use various props such as blankets, blocks, and straps to modify the pose and make it more accessible. For example, you can use a strap around your arms to make it easier to interlace your fingers behind your back.

• Engage your core and legs: To avoid putting too much pressure on your neck and shoulders, it is important to engage your core and legs while practicing Sarvangasana. This will help you lift your body more easily and take some of the pressure off your upper body.

• Focus on your breath: While practicing Sarvangasana, focus on your breath and allow it to flow smoothly throughout the pose. This will help you relax and stay calm, and also reduce any tension or strain in the body.

• Practice consistently: To get the most benefit from Sarvangasana, it is important to practice it consistently. Start by holding the pose for a few breaths and gradually work your way up to holding it for a minute or more. You can also repeat the pose several times in your yoga practice.

• Listen to your body: It is important to listen to your body while practicing Sarvangasana and avoid pushing yourself beyond your limits. If you feel any discomfort or pain, come out of the pose and rest. Always practice within your own comfort level and avoid any movements that cause discomfort or pain.

Contraindications (Who should Avoid)

Sarvangasana is generally considered safe for most people, but there are some contraindications and precautions that should be kept in mind:

• Neck or shoulder injuries: If you have any neck or shoulder injuries, it is best to avoid Sarvangasana or practice it with the guidance of a qualified yoga teacher. The pose can put a lot of pressure on the neck and shoulders, and may exacerbate any existing injuries.
• High blood pressure: If you have high blood pressure, it is best to avoid holding the pose for too long or practice it with the guidance of a qualified yoga teacher. The pose can increase blood pressure in the head and neck, which may not be suitable for people with hypertension.
• Menstruation: It is recommended to avoid practicing Sarvangasana during menstruation as the pose can interfere with the normal flow of blood. Women who are pregnant should also avoid the pose or practice it under the guidance of a qualified yoga teacher.
• Digestive issues: If you have any digestive issues, such as acid reflux or diarrhea, it is best to avoid practicing Sarvangasana as the pose can put pressure on the abdomen and may worsen the symptoms.
• Osteoporosis: People with osteoporosis should avoid the pose or practice it under the guidance of a qualified yoga teacher. The pose can put stress on the neck and spine, which may not be suitable for people with weak bones.

Modifications & Variations

Here are some modifications and variations that you can try in Sarvangasana:

• Supported Sarvangasana: If you are new to the pose or have any neck or shoulder issues, you can start with a supported variation of the pose. Use a folded blanket or yoga block under your shoulders for support, which will reduce the strain on your neck and shoulders.

• Half Sarvangasana: If you find it difficult to lift your legs all the way up to the ceiling, you can practice Half Sarvangasana by raising your legs to a comfortable height and supporting your lower back with your hands.

• Variations with props: You can use various props such as blankets, blocks, and straps to modify the pose and make it more accessible. For example, you can use a strap around your arms to make it easier to interlace your fingers behind your back.

• Eka Pada Sarvangasana: This variation involves lifting one leg at a time while keeping the other leg extended on the floor. This is a good option for those who are working on building strength and balance in the pose.

• Parsvaikapada Sarvangasana: This variation involves twisting the torso and lowering one leg to the side while keeping the other leg extended on the floor. This is a good option for those who are looking to deepen their practice and add a twist to the pose.

Precautions 

Here are some precautions to keep in mind while practicing Sarvangasana:

• Warm-up: It is important to warm up your body before practicing Sarvangasana. You can start with some gentle stretches for your neck, shoulders, and back.

• Alignment: Proper alignment is crucial in Sarvangasana to avoid any strain on your neck, shoulders, or lower back. Make sure to keep your shoulders and elbows firmly on the ground, and keep your neck in a neutral position.

• Breathing: Focus on your breath while holding the pose. Slow, deep breathing can help you stay calm and relaxed.

• Duration: Do not hold the pose for too long. Beginners can start with holding the pose for 30 seconds and gradually increase the duration as they become more comfortable.

• Exit the pose with care: Come out of the pose slowly and carefully, releasing your hands from your back and lowering your legs back down to the ground one at a time. Avoid any sudden movements that may strain your neck or back.

• Avoid inversion if unwell: If you are feeling unwell or have any medical conditions that could be worsened by inversion, avoid practicing Sarvangasana.

• Listen to your body: Pay attention to any discomfort or pain in your neck, shoulders, or lower back while practicing the pose. If you experience any pain or discomfort, come out of the pose immediately.

29 Health Benefits of Sarvangasana

Sarvangasana has several health benefits for the mind and body. Here are some of the most notable ones:

1. Boosts circulation: Inverting the body in Sarvangasana can help increase blood flow to the brain and heart, improving circulation and providing oxygen and nutrients to the body’s cells.

2. Calms the mind: The pose can have a calming effect on the mind and nervous system, reducing stress and anxiety levels.

3. Improves digestion: The pose can help stimulate the thyroid and parathyroid glands, which can help regulate the body’s metabolism and improve digestion.

4. Strengthens the upper body: Holding the pose can help strengthen the upper body, including the shoulders, arms, and neck muscles.

5. Improves respiratory function: Sarvangasana can help improve respiratory function by expanding the chest and increasing lung capacity.

6. Balances hormones: The pose can help regulate hormonal imbalances and promote the overall health of the endocrine system.

7. Relieves menstrual discomfort: Sarvangasana can help alleviate menstrual discomfort by improving blood flow to the reproductive organs.

8. Increases energy and vitality: The pose can help increase energy levels and promote a feeling of vitality and well-being.

9. Improves sleep quality: Sarvangasana can help promote restful sleep by reducing stress and calming the mind.

10. Strengthens the core muscles: The pose can help strengthen the core muscles, including the abdominals and lower back muscles.

11. Improves posture: Regular practice of Sarvangasana can help improve posture by strengthening the upper back and shoulders and reducing tension in the neck and upper back.

12. Boosts immunity: Inverting the body can help stimulate the lymphatic system, which can boost the immune system and improve overall health.

13. Reduces varicose veins: Sarvangasana can help reduce the appearance of varicose veins by improving blood flow to the legs.

14. Enhances cognitive function: The pose can help enhance cognitive function by increasing blood flow to the brain and improving oxygenation of the brain cells.

15. Alleviates back pain: Regular practice of Sarvangasana can help alleviate back pain by reducing tension in the lower back and promoting spinal alignment.

16. Boosts energy levels: Sarvangasana can help boost energy levels by stimulating the thyroid and parathyroid glands, which can improve overall metabolic function.

17. Improves skin health: The pose can help improve skin health by increasing blood flow to the face, reducing the appearance of wrinkles, and promoting a healthy, radiant complexion.

18. Reduces anxiety and depression: The pose can help reduce symptoms of anxiety and depression by calming the mind and nervous system.

19. Enhances fertility: Sarvangasana can help enhance fertility by promoting healthy blood flow to the reproductive organs and reducing stress levels.

20. Improves concentration and focus: The pose can help improve concentration and focus by enhancing cognitive function and reducing mental distractions.

21. Boosts immunity: The pose can help boost immunity by stimulating the lymphatic system, which can help eliminate toxins and improve overall health.

22. Promotes longevity: Regular practice of Sarvangasana can help promote longevity by improving overall physical and mental health and reducing the risk of chronic diseases.

23. Improves digestion: Sarvangasana can help improve digestion by stimulating the abdominal organs, including the liver, spleen, and pancreas.

24. Enhances respiratory function: The pose can help enhance respiratory function by improving lung capacity and reducing tension in the chest and throat.

25. Reduces headaches: Sarvangasana can help reduce the frequency and severity of headaches by promoting healthy blood flow to the head and reducing stress levels.

26. Balances hormones: The pose can help balance hormones by stimulating the thyroid and parathyroid glands, which can regulate the body’s metabolic function.

27. Increases flexibility: Regular practice of Sarvangasana can help increase flexibility in the neck, shoulders, and upper back.

28. Improves circulation: The pose can help improve circulation by increasing blood flow to the heart and reducing tension in the blood vessels.

29. Reduces fatigue: Sarvangasana can help reduce feelings of fatigue and promote overall feelings of vitality and energy.

Frequently asked questions(FAQ) and answers about Sarvangasana:

Q: What is Sarvangasana?

A: Sarvangasana, also known as Shoulderstand pose, is an inverted yoga pose that involves lifting the entire body up onto the shoulders with the support of the hands and elbows.

Q: What are the benefits of practicing Sarvangasana?

A: The benefits of Sarvangasana include improved thyroid function, reduced stress and anxiety, improved digestion, strengthened core muscles, and enhanced cognitive function, among others.

Q: Is Sarvangasana safe for everyone?

A: Sarvangasana is generally safe for most people, but it is important to practice it safely and with caution. People with neck or shoulder injuries, high blood pressure, or glaucoma should consult with their doctor or a qualified yoga teacher before attempting the pose.

Q: How long should I hold Sarvangasana?

A: It is generally recommended to hold Sarvangasana for 30-60 seconds or longer, depending on your comfort level and experience.

Q: Can I modify Sarvangasana if it is too difficult?

A: Yes, there are several modifications and variations of Sarvangasana that can be adapted to your level of experience and flexibility. It is always important to listen to your body and avoid any movements that cause discomfort or pain.

Q: When should I avoid practicing Sarvangasana?

A: You should avoid practicing Sarvangasana if you have neck or shoulder injuries, high blood pressure, glaucoma, or if you are menstruating. Pregnant women should also avoid practicing the pose.

Q: Should I warm up before attempting Sarvangasana?

A: Yes, it is recommended to warm up the body with some gentle stretches and movements before attempting Sarvangasana to prevent injury and prepare the body for the pose.

Q: Can I practice Sarvangasana at any time of the day?

A: It is generally recommended to practice Sarvangasana in the morning or early evening, when the body is more energized and alert. Avoid practicing the pose immediately after eating or before bedtime.

Q: What is the best way to enter into Sarvangasana?

A: The best way to enter into Sarvangasana is to lie on your back with your arms by your sides and your palms facing down. Slowly lift your legs up towards the ceiling, keeping them straight, and use your hands to support your hips as you lift your entire body up onto your shoulders.

Q: How often should I practice Sarvangasana?

A: The frequency of your Sarvangasana practice will depend on your level of experience and comfort with the pose. It is generally recommended to practice the pose 2-3 times per week, gradually increasing the duration and intensity of your practice over time.

Q: What should I focus on during the pose?

A: During Sarvangasana, you should focus on maintaining a steady and controlled breath, keeping the neck and shoulders relaxed, and engaging the core muscles to support the lower back.

Q: Can Sarvangasana help with insomnia?

A: Yes, Sarvangasana can help promote relaxation and reduce stress and anxiety, which can be beneficial for improving sleep quality and reducing insomnia.

Q: How does Sarvangasana benefit the thyroid gland?

A: Sarvangasana can help stimulate the thyroid gland, which plays a key role in regulating metabolism, energy levels, and overall health. By improving blood flow to the thyroid gland and promoting the release of thyroid hormones, Sarvangasana can help support optimal thyroid function.

Q: Can Sarvangasana help with back pain?

A: Yes, Sarvangasana can help strengthen the muscles of the back and improve spinal alignment, which can be beneficial for reducing back pain and preventing future injury. However, it is important to practice the pose safely and within your comfort level to avoid exacerbating existing back pain.

Q: Can Sarvangasana be practiced during menstruation?

A: It is generally not recommended to practice Sarvangasana during menstruation, as it can put pressure on the abdomen and disrupt the natural flow of blood. However, individual experiences may vary, and it is best to consult with a qualified yoga teacher or healthcare provider to determine the best course of action.

Q: What is the difference between Sarvangasana and Salamba Sarvangasana?

A: Sarvangasana and Salamba Sarvangasana are essentially the same pose, but with the addition of props such as blankets or blocks to support the shoulders and neck. Salamba Sarvangasana is typically considered a more accessible variation of the pose for beginners or those with limited mobility.

Q: How long should I hold Sarvangasana?

A: The length of time you hold Sarvangasana will depend on your level of experience and comfort with the pose. Beginners may start with holding the pose for 30 seconds to 1 minute, gradually increasing the duration over time to 3-5 minutes or more.

Q: Can Sarvangasana be harmful to the neck?

A: Sarvangasana can be harmful to the neck if it is not practiced correctly or with proper alignment. It is important to keep the neck and shoulders relaxed, avoiding any excessive tension or strain. If you experience discomfort or pain in the neck, it is important to come out of the pose and seek guidance from a qualified yoga teacher or healthcare provider.

Q: Are there any variations of Sarvangasana for advanced practitioners?

A: Yes, there are several variations of Sarvangasana that can be practiced by advanced practitioners, including Ardha Salamba Sarvangasana (half-supported shoulder stand), Eka Pada Sarvangasana (one-legged shoulder stand), and Paripurna Salamba Sarvangasana (full supported shoulder stand). These variations should only be practiced under the guidance of a qualified yoga teacher.

Q: Can Sarvangasana be practiced by people with high blood pressure?

A: It is generally not recommended to practice Sarvangasana if you have high blood pressure, as the pose can cause a sudden increase in blood pressure. However, individual experiences may vary, and it is best to consult with a qualified yoga teacher or healthcare provider to determine the best course of action.

Q: What is the difference between Sarvangasana and Halasana?

A: Sarvangasana and Halasana are two different yoga poses, but they are often practiced together in a sequence. Sarvangasana is a shoulder stand pose, while Halasana is a plow pose that involves lowering the legs behind the head. Halasana is often practiced as a counterpose to Sarvangasana, as it stretches the back muscles and helps release any tension or strain.

Q: Can Sarvangasana help with digestion?

A: Yes, Sarvangasana can help stimulate the digestive organs and improve digestion by increasing blood flow and oxygen to the abdominal region. The pose can also help regulate the functioning of the digestive system by promoting relaxation and reducing stress and anxiety.

Q: Can Sarvangasana be practiced during pregnancy?

A: It is generally not recommended to practice Sarvangasana during pregnancy, as it can put pressure on the abdomen and disrupt the natural flow of blood. However, individual experiences may vary, and it is best to consult with a qualified yoga teacher or healthcare provider to determine the best course of action.

Q: Can Sarvangasana help with respiratory problems?

A: Yes, Sarvangasana can help improve respiratory function by increasing lung capacity and improving oxygenation of the blood. The pose can also help reduce stress and tension in the respiratory muscles, which can be beneficial for individuals with respiratory conditions such as asthma or bronchitis.

Q: How long should one hold the pose of Sarvangasana?

A: The duration of holding Sarvangasana can vary based on your experience and comfort level. For beginners, it is recommended to start with holding the pose for 30 seconds to 1 minute and gradually increasing the duration over time. Advanced practitioners can hold the pose for up to 5 minutes or more.

Q: Can Sarvangasana be practiced in the evening or at night?

A: It is generally not recommended to practice Sarvangasana in the evening or at night as the pose can be invigorating and energizing, which may interfere with your ability to fall asleep. It is best to practice the pose in the morning or afternoon when you have plenty of energy.

Q: Can Sarvangasana help with insomnia?

A: Yes, Sarvangasana can help improve sleep quality and reduce insomnia by promoting relaxation, reducing stress, and calming the mind. The pose can also help regulate the functioning of the endocrine system, which can be beneficial for individuals with sleep disorders.

Q: Can Sarvangasana help with back pain?

A: Yes, Sarvangasana can help alleviate back pain by strengthening the back muscles, improving posture, and increasing blood flow to the affected area. However, it is important to practice the pose under the guidance of a qualified yoga teacher and to avoid any movements or positions that cause pain or discomfort.

Q: Can Sarvangasana be practiced on a daily basis?

A: Yes, Sarvangasana can be practiced on a daily basis as long as you are comfortable with the pose and do not experience any pain or discomfort. However, it is recommended to practice the pose under the guidance of a qualified yoga teacher and to listen to your body to avoid any injuries or strain.