Sarvangasana (Shoulder Stand Pose)


Sarvangasana, also known as the Shoulder Stand Pose, is a yoga posture performed by lying on the back with the legs raised vertically and supported by the hands, creating an inverted position that offers various physical and mental benefits.


  1. Lie on a folded blanket on your back.
  2. Align the head and spine and keep the legs straight with feet together.
  3. Place hands beside the body, palms facing down.
  4. Relax the entire body and mind.


  1. Engage the abdominal muscles.
  2. Slowly raise the legs to a vertical position with arms’ support.
  3. Press arms and hands down on the floor.
  4. Lift buttocks and spine off the floor to achieve a vertical trunk.
  5. Turn palms upward, bend elbows, and place hands behind ribcage to support the back.
  6. Keep legs together and aligned with the body.
  7. Relax the feet and ensure stability by resting the chest against the chin.
  8. Close your eyes and breathe deeply.

Exiting the Pose

  1. Return legs to vertical position.
  2. Slowly release hands from the back and place palms on the floor.
  3. Lower each vertebra gradually, followed by the buttocks, until the legs are back on the floor.


  • Inhale at the start.
  • Retain breath while moving into the final pose.
  • Practice deep abdominal breathing in the final pose.
  • Retain breath while lowering the body.
  • Breathe normally in Shavasana (Corpse Pose).


  • Initially, hold the final pose for a few seconds.
  • Gradually increase the duration over weeks, up to 3 to 5 minutes for general health.
  • Practice once within the Asana program.


  • Physical sensations of the body adjusting to inversion.
  • Control of movement.
  • Neck and thyroid area awareness.
  • Breath awareness.
  • Spiritual focus on Vishuddhi Chakra (throat chakra).


  • Ideally practiced before Malasana (Garland Pose).
  • After Halasana (Plow Pose), perform Matsyasana, Ushtrasana, or Supta Vajrasana as a counterpose for half the combined duration of Sarvangasana and Halasana.


  • Avoid for individuals with enlarged thyroid, liver, or spleen.
  • Not suitable for cervical spondylitis, slipped disc, high blood pressure, weak eye blood vessels, thrombosis, and impure blood.
  • Avoid during menstruation and advanced pregnancy stages.


  • Stimulates the thyroid gland.
  • Balances circulatory, respiratory, digestive, reproductive, nervous, and endocrine systems.
  • Calms the mind, relieves stress, and addresses psychological disturbances.
  • Boosts the immune system.
  • Influences parathyroid glands for bone health.
  • Improves abdominal breathing and massages abdominal organs.
  • Relieves hemorrhoids.
  • Tones legs, abdomen, and reproductive organs.
  • Enhances flexibility of neck vertebrae.
  • Increases circulation to head area, revitalizing eyes, ears, and tonsils.
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