Shoulder Stand
the 12 Basic asanas
Shoulderstand: A deeply rejuvenating inversion that restores balance, vitality, and clarity to body and mind.
Shoulderstand or Sarvangasana is one of the classic inverted yoga poses, known for its deeply revitalizing effect on the whole system. By reversing the body and creating a gentle chin lock at the throat, it encourages circulation, supports the thyroid region, mobilizes the upper spine, and helps quiet mental restlessness. Practiced with steadiness and care, it can leave both body and mind feeling refreshed, clear, and uplifted.
Tones and revitalizes the thyroid and parathyroid glands
Supports healthy metabolism and overall vitality
Improves circulation and blood flow through the body
Nourishes the spinal nerves
Keeps the neck and spine strong and supple
Mobilizes the upper spine and shoulder joints
Relieves tension in the shoulders, neck, and upper back
Helps ease discomfort from varicose veins
Encourages deep abdominal breathing
Helps reduce mental sluggishness
Promotes clearer thinking and emotional balance
Can be supportive for low mood, insomnia, and fatigue
Lie flat on your back with your legs together, arms next to your body, and palms touching the mat. Breathe rhythmically into your abdomen.
Keeping your back, head, and neck on the mat, inhale and, with your legs straight, lift them to a 90° angle.
On another inhalation, gently lift your legs and hips until you can place your hands and fingers flat against your lower back. Hold for a few rhythmical breaths, then come down.
As you progress in Shoulderstand, the more you will be able to align the legs, hips, and back, making it easier to hold the pose, since the back muscles will not need to work so hard against gravity.
To come into the final pose, start with Step 3 of the Beginner Shoulderstand. Continue lifting your body until your legs are in a straight line, and bring your chin as close to your chest as possible.
Take your hands as close as possible to your shoulder blades, with your arms as parallel to each other as possible.
Hold for up to 3 minutes.
To come down, slowly place both arms flat on the floor, palms face down, and bend your hips, bringing both legs slightly behind you, towards the floor. Using your arms as a brake, slowly roll down, vertebra by vertebra. Once your back is flat on the mat, use your abdominal muscles to lower your legs.
Relax in Savasana.
Shoulderstand is most beneficial when it is approached patiently. Build the pose step by step, keep the breath calm, and focus on alignment rather than height. Over time, the posture becomes lighter, steadier, and far more comfortable to hold.
Swami Vishnudevananda
Sivananda Yoga Centres
