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Sarvangasana
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Sarvangasana

Yoga Practice Name

Sarvangasana

English Name

Shoulder Stand Pose

Description and Steps

Description:

Sarvangasana is a classical inverted yoga pose where the body is balanced on the shoulders. Often referred to as the "Queen of Asanas," it rejuvenates the entire system by reversing the effects of gravity, improving circulation, and stimulating the thyroid and parasympathetic nervous system.

Steps to Practice:

  1. Start Position: Lie flat on your back on a yoga mat in Shavasana (Corpse Pose), with arms resting by your sides and legs together.
  2. Leg Raise: Inhale and slowly raise both legs together to 90°, keeping knees straight and feet relaxed.
  3. Hip Lift: Press your palms down into the floor and begin to lift your hips off the ground, supporting your back with your hands.
  4. Shoulder Support: Bend your elbows and place your hands on your lower back, fingertips pointing upwards.
    Adjust your elbows closer for better support.
  5. Align the Body: Raise your legs, hips, and back vertically so your body is in a straight line from shoulders to toes.
    Keep chin tucked into the chest, eyes gazing toward the chest or toes.
  6. Breathing and Holding: Breathe normally. Hold the pose for 30 seconds to 3 minutes, depending on your level of comfort and experience.
  7. Releasing the Pose: Slowly lower your legs over your head (into Halasana or Plough Pose) for a moment, then gently roll the back down vertebra by vertebra until you’re flat on the mat.
  8. Relaxation: Rest in Shavasana or Matsyasana (Fish Pose) for counterbalance.
General Benefits
  1. Stimulates the Thyroid & Parathyroid Glands: The chin lock (jālandhara bandha) stimulates the throat region, regulating metabolism and hormonal balance.
  2. Improves Blood Circulation: Enhances venous return to the heart, improving circulation and oxygen delivery to vital organs.
  3. Enhances Digestion: Inverted position stimulates abdominal organs and supports healthier digestion and elimination.
  4. Relieves Constipation and Indigestion: Tones the intestines and aids the digestive system.
  5. Strengthens the Upper Body: Builds strength in the shoulders, arms, and core muscles while stretching the neck and upper spine.
  6. Balances the Nervous System: Activates the parasympathetic nervous system, helping to reduce stress, anxiety, and fatigue.
  7. Improves Respiratory Health: Opens the upper chest and supports deeper, more efficient breathing.
  8. Alleviates Varicose Veins: Reduces pooling of blood in the legs by reversing gravity.
  9. Promotes Better Sleep: Has calming effects that aid in alleviating insomnia and mental restlessness.
  10. Boosts Immune Function: By supporting lymphatic drainage and stimulating glandular activity.
Cautions-Limitations-Contraindications

Contraindications – Who Should Avoid:

  1. Neck Problems / Cervical Issues: Avoid if you have neck pain, herniated discs, or cervical spondylosis, as this pose puts significant pressure on the neck.
  2. High Blood Pressure: Should be avoided unless approved and guided by a knowledgeable teacher or therapist, as the pose can elevate blood pressure.
  3. Heart Conditions: Not recommended for those with cardiac issues due to the reversal of blood flow.
  4. Glaucoma or Detached Retina: Inverted postures may increase intraocular pressure.
  5. Ear or Eye Disorders: Avoid if dealing with infections or pressure-related eye/ear conditions.
  6. Severe Thyroid Imbalance: Consult a doctor before practicing if dealing with hyperthyroidism or hypothyroidism.
  7. Pregnancy (Advanced Stages): Should not be attempted unless already established in the practice and under expert supervision.
  8. Recent Surgery: Avoid after abdominal, spinal, or neck surgeries.
  9. Menstruation (Controversial): Traditionally avoided during menstruation due to the inversion. However, some modern schools of yoga allow gentle variations under guidance.

Cautions & Limitations – Practice Tips:

  • Use Props: Beginners should use folded blankets or a bolster under the shoulders to reduce neck strain.
  • Do Not Turn the Head: Always keep the head still while in the posture to avoid neck injury.
  • Duration: Hold the posture only for a few seconds to start, gradually increasing as strength and comfort build.
  • Warm-up First: Prepare the body with gentle stretches, especially for the neck, shoulders, and hamstrings.
  • Counterpose Is Essential: Always follow with a counterpose like Matsyasana (Fish Pose) to relieve pressure in the neck and chest.
  • Supervision Recommended: Practice under the guidance of a qualified teacher if you’re new to inversions.
Complimentary Practice

Preparatory Practices

These help open up the shoulders, neck, and spine while building core strength:

  1. Setu Bandhasana (Bridge Pose) – Activates the glutes, stretches the neck gently.
  2. Bhujangasana (Cobra Pose) – Strengthens the spine and prepares it for inversion.
  3. Halasana (Plough Pose) – Often used to transition into or from Sarvāṅgāsana.
  4. Viparita Karani (Legs-Up-the-Wall) – A gentle inversion to introduce blood flow changes.
  5. Navasana (Boat Pose) – Builds core strength for control during inversions.

Follow-Up / Counter Poses

These help neutralize the neck, spine, and shoulder area after the intense inversion:

  1. Matsyasana (Fish Pose) – Primary counter-pose; opens the throat and chest.
  2. Shavasana (Corpse Pose) – Deep rest to integrate the effects.
  3. Supta Matsyendrasana (Reclined Spinal Twist) – Releases spinal tension.
  4. Balasana (Child’s Pose) – Relaxes the spine and calms the nervous system.

Balancing Practices

These asanas complement Sarvāṅgāsana’s effects on the endocrine, lymphatic, and nervous systems:

  1. Shirshasana (Headstand) – Another inversion that builds concentration and blood flow to the brain.
  2. Ustrasana (Camel Pose) – Opens the front body to balance neck and shoulder compression.
  3. Adho Mukha Svanasana (Downward Dog) – A mild inversion that elongates the spine and decompresses the neck.
Similar Practices

1. Viparita Karani, 2. Halasana, 3. Karnapidasana, 4. Setu Bandhasana, 5. Shirshasana, 6. Shavasana with Elevated Legs

Practice Keynotes

Key Alignment Tips:

  1. Neck Safety is Paramount: Avoid turning the head while in the pose. Keep weight on the shoulders, not on the neck or head.
  2. Chin Lock (Jalandhara Bandha): The chest presses against the chin, creating a natural chin lock which stimulates the thyroid and calms the mind.
  3. Vertical Alignment: Keep hips, torso, and legs stacked in one line. Engage core muscles to maintain straightness and avoid collapse in the lower back.
  4. Shoulder Support: Interlace fingers behind the back and roll shoulders inward to create a firm base. Use a folded blanket under shoulders to reduce neck pressure if needed.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra

SS: 4.42-45 (inversion category)

Video