Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.
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ToggleToday, we are going to discuss the Shoulder Stand Pose (Sarvangasana) and tell you some of the benefits it has.
They have great news for you if you want to learn this pose comprehensively or if you have been practicing for years.
Welcome to the world of yoga and discover the key to sarvangasana shoulder stand pose in the article below. Find how to do it properly and apply it to your positive self-development.
What is the Meaning of Shoulder Stand (Sarvangasana)?
Shoulder Stand (Sarvangasana) is the final position in the series of Inverted Yogas, in which the whole body weight is on the shoulders.
Sarva literally translates to ‘all’ and Anga for ‘limb’, which represents an indication of how this pose influences the body.
It is excellent for toning your abdominal muscles, and your shoulders as well as helping to clear your thoughts. It is used frequently in many different flows and is known for improving well-being.
Warm-Up Exercises for Shoulder Stand Sarvangasana
To attempt this pose, it is however recommended to warm up the body to prevent any injuries.
Here are a few:
Cat-Cow Pose
This gentle flow helps to release tension in the spinal column and slowly warm up the shoulder area making your body more pliant for deeper work.
Bridge Pose
Derived from the name, Bridge Pose strengthens and stretches your back preparing you for poses such as Shoulder Stand.
Downward Dog
Downward-facing dog stretches the shoulders, tones the arms, and aids in correct mechanical positioning of the body so it is the perfect warm-up pose.
Here Double Downward Dog Pose in Detail.
Plank Pose
This posture helps build the strength of the plank which is a crucial asset when maintaining the position of the shoulders in the Shoulder Stand.
What is the Anatomy of a Shoulder Stand (Sarvangasana)?
Muscles Involved During the Pose:
Primary Muscles:
Your abdominal muscles particularly your ‘core muscles’ are useful for keeping the body firm and the firm muscles of the shoulders, chest, and arms are used in maintaining balance and supporting weights.
These muscles form the following group to facilitate proper alignment of the body parts concerned.
Secondary Muscles:
Your legs and glutes are used to support your upper body and the abdominal muscles work on lifting and holding up your body in this position, while the back muscles support the spine and control the motions, in and out from this position.
Why these muscles matter: These areas develop the strength needed for better posture, flexibility as well as stability, and other yoga postures.
If you’re new to the Acro Yoga pose Shoulder Stand.
How to Perform Shoulder Stand (Sarvangasana)

Follow these simple steps to perform Shoulder Stand Pose:
- Lie down flat on your back with your arms resting beside you.
- Lift both legs straight up towards the ceiling.
- Place your hands on your lower back for support and keep your elbows close to your body.
- Straighten your body so it forms a straight line from your shoulders to your feet.
- Hold the pose for 15-30 seconds. With practice, try holding it longer.
- Bend your knees gently and slowly lower your back to the mat to release the pose.
Here’s a video that explains this yoga pose in more detail.
Body Parts Movement:
Body Part | Movement Type | Description |
Hands | Static | Hands support the lower back to maintain the pose and provide stability. |
Chest | Static | The chest stays open to allow smooth breathing and maintain alignment. |
Feet | Static | Feet point upward to create a straight line and help balance the pose. |
Knees | Static | Knees remain straight to engage the legs and ensure proper alignment. |
Shoulders | Static | Shoulders stay grounded to support the weight of the body safely. |
Back | Static | The back remains straight, with support from the hands, to form a straight line. |
Common Mistakes to Avoid
Do not apply pressure on your neck.
Focus on shoulders.
Do not rush into the pose.
Get some base of strength and flexibility established first.
Retain your legs and torsos’ positions aligned on the common axis.
What Are the Benefits of Shoulder Stand (Sarvangasana)?
Physical Benefits
- Improves blood circulation: It allows blood flow to the brain since one is facing the opposite direction.
- Strengthens muscles: Strengthen the core, the shoulders, and the legs.
- Boosts flexibility: Helps increase flexibility in the spine and develops the limbs, legs in particular.
Mental Benefits
- Reduces stress: Used as a treatment for mental health: when the mind is somewhat unbalanced or affected by anxiety.
- Enhances focus: Boosts brain function and enables one to focus well.
- Encourages relaxation: Improves relaxation and relaxation therefore improves sleep.
Modifications of Shoulder Stand (Sarvangasana)
If the full pose feels difficult, try these modifications:
Half Shoulder Stand Ardha Sarvangasana: Support your back with a block.
Use a wall: Lay down and place your legs on a wall or have somebody press against the wall to add more pressure on the pelvic region.
Focus on alignment: They (We) should give support to our shoulders using props like Blankets.
Variations of Shoulder Stand (Sarvangasana)?
If you are interested in Shoulder Stand practice please find a few variations for the beginners and intermediate level.
Half Shoulder Stand (Ardha Sarvangasana)
This kind only requires the legs to be lifted at a certain angle lower than the expert level or using a wall.
It helps in relieving some tension on the neck whilst at the same time it works out some muscles in the body to make them more supple.
Plow Pose (Halasana)
From the Shoulder Stand, you bring your legs down above your head to exercise tension in the back thoroughly.
The natural benefits include increased flexibility of the spine and overall relaxation of the nervous system.
Supported Shoulder Stand
Setting up props in an awkward position such as yoga blocks under the shoulders removes stress on the neck, and offers a correct alignment.
How to Integrate Shoulder Stand (Sarvangasana) into Your Routine
Add it to a Cool-Down Sequence After Active Yoga Sessions.
Another interesting rousing exercise is Shoulder Stand (Sarvangasana), which has a therapeutic effect on muscles that have been worked with rigor and assists in their relaxation as well as enhancing circulation.
If you practice it towards the cool-down phase of your day, you can breeze through the rest of the day feeling completely at ease.
Use it as Part of a Hatha Yoga Flow to Calm Your Mind.
In the course of the Hatha Yoga exercise, a Shoulder Stand is incorporated particularly to restore energy and subsequently invigorate the mind.
It is nice to do it towards the close of the session because it helps increase relaxation and concentration.
Include it in Strength Training Routines for Improved Core Stability.
Shoulder stand or known as Sarvangasana is effective in toning your core muscles, shoulders as well as leg muscles.
It also enhances flexibility thereby increasing balance and posture in conjunction with other basic strength movements such as the plank or standing dumbbell shoulder press lateral raise.
Safety Precautions
Do not practice the pose if you have had neck injuries or high blood pressure.
Yoga should always be practiced on a mat, and an appropriate area should be chosen.
You should ask a yoga teacher or any professional if you are not sure of your alignment.
VeryFit Life Final Words
Another beneficial pose is the Shoulder Stand Pose (Sarvangasana) which is a strong pose that enhances strength, flexibility and sharpness of the mind.
If you are new to yoga, or practicing it for many years, this asana will change your life in a positive way. Get it today and convert the change.
As a yoga enthusiast and teacher writing this article, it is an innovation that makes a tremendous difference.
Yoga is a great exercise regime you want to get into; my aim is to assist you with the process without causing an injury.
FAQs
How long should you practice a shoulder stand?
Initially, it is advisable to take 15-30 seconds up to the time that you are able to endure a longer time period.
Can beginners try the Shoulder Stand Pose?
Yes but use a modification such as the Half Shoulder Stand and or using the wall support.
Why is the Shoulder Stand called Sarvangasana?
Because its throughput treats all parts of the body, the body’s meaning is represented by the word ‘Sarva’ which means all, and ‘Anga’ which means limbs.
Expert’s Suggestions
Breathe deeply during this pose to avoid losing balance or falling off in the cross-legged position.
Power and safety are always the most important thing and believe in your instincts.
Apart from the physical benefits of the Shoulder Stand exercise helps maintain good health and improves the quality of life.
Source:
How to do shoulderstand (Salamba Sarvangasana): Techniques, benefits, variations. (n.d.). Verywell Fit.
Jannyca. (2024, January 26). 5-Step yoga sequencing for shoulderstand. YogaUOnline.
Apt, M., & Apt, M. (2024, October 30). What you need to know before practicing shoulderstand. Yoga Journal.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar