Benefits of Sarvangasana (Shoulder Stand) and How to Do It
Sarvangasana (Shoulder Stand) is a yoga pose that involves lifting your legs and hips up off the ground using your hands to support your back. It can help with your body control, your balance and your upper body strength. But there are a few things you can do to ensure you do this pose right. Learn how to do sarvangasana, key Sarvangasana benefits, and who should avoid it.
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What is Sarvangasana (Shoulder Stand Pose)?
Shoulder Stand pose (Sarvangasana) is a type of yoga pose in which the body is supported by the hands on the floor while the legs and hips are lifted up to the ceiling. The weight of your body should be on your shoulders and upper arms, not your head and neck. This pose should be performed correctly with good balance and technique. It is best to learn this pose from a trained yoga instructor, as beginners may cause damage to their neck if performed incorrectly.
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Key Details |
Description |
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Sanskrit Name |
Sarvangasana |
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English Name |
Shoulder Stand Pose |
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Pose Type |
Inversion pose |
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Difficulty Level |
Advanced |
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Starting Position |
Lying on your back |
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Main Focus |
Shoulders, upper body, and core |
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Key Benefits |
Helps develop balance, body control, and upper-body strength |
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Equipment Required |
Yoga mat and firm folded blankets for shoulder support, as advised by an instructor |
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Best Time to Practise |
During your regular yoga session, under proper guidance |
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Recommended Duration |
As advised by a qualified yoga instructor |
7 Benefits of Sarvangasana (Shoulder Stand)
There are several benefits of the shoulder stand pose. These include:
1. Thyroid Support
As you bring your chin towards your chest in Sarvangasana, pressure is applied to the neck. This pose is associated with the thyroid and parathyroid glands in some schools of yoga. However, this pose should not be used as a treatment for thyroid issues.
2. Upper Body & Core Strengthening
During Sarvangasana, your shoulders, upper arms and abdominal muscles will work to perform it accurately. This will help you stay still. When holding this pose correctly, you will be working on muscle control.
3. Blood Circulation Support
As your legs are raised, this will change how gravity affects your blood flow. It helps enhance the blood flow back to your heart. If you have circulation issues, then do speak to a medical professional.
4. Digestive Support
One of the major sarvangasana benefits is that it can help some people with stress-related digestive issues due to the controlled movements, breathing and relaxation. However, this pose should not be used as a treatment for any constipation or digestive issues.
5. Reduce Stress
In holding the pose and breathing slowly, you will begin to notice more about your body and breathing. It is a great way to help you relax your mind and relieve tension.
6. Improves Overall Well-being
As this pose requires muscle control, balance and focus, practicing yoga regularly can get you used to being more aware of your body, improve coordination, and help your well-being.
7. Help manage diabetes
One of the key sarvangasana pose benefits is that performing it regularly can help regulate blood sugar levels by getting you more physically active and by reducing stress. In case you have type 2 diabetes, then yoga should be used in addition to your prescription medication, proper exercise, and dietary advice. Do not use this pose to help manage your diabetes.
How to Do Sarvangasana (Shoulder Stand Pose)
Follow the steps below to practice Sarvangasana correctly.
1. Place your yoga mats
Firstly, lie on top of your mat with your shoulders on firm, rolled-up yoga mats if recommended by your yoga teacher. Keep your head on your mat and your neck should not be under pressure.
2. Lie flat on your back
Keep your legs straight, arms by your side, and head facing up.
3. Lift your legs slowly
Bring your legs up towards the ceiling without jerking or swinging.
4. Lift your hips and lower back
Using your arms for support, gently bring your body up.
5. Place your hands on your back
Your elbows should be bent and your palms should be pressed against your back. Your elbows should be comfortably together.
6. Straighten your legs
Slowly bring your legs up straight towards the top.
7. Keep your body stable
Keep your weight on your shoulders and upper arms. Breathe evenly and keep your head still.
8. Hold the pose as advised
In case you feel any neck pain, pressure, dizziness or discomfort, stop it immediately.
9. Exit the Pose
To release the pose, gently bend your knees. Lower your hips slowly. Lower your back slowly onto the floor.
10. Rest After the Pose
Lie comfortably on your back and take even breaths.
Note: Sarvangasana is an advanced yoga posture. It is ideal to perform it under the supervision of a qualified instructor in case you’re a beginner. In case you suffer from neck problems/ other conditions that would make inversion poses unsuitable, please consult a medical professional.
Safety Tips to Note When Practicing Sarvangasana
There are several safety tips to consider when practicing Sarvangasana.
- Straighten your legs. As needed, though, you can bend your knees.
- Avoid straining your neck and keep your head in a straight position.
- Attempt to keep your legs straight.
- Never, ever raise your legs above your head unless you are doing it correctly and under the guidance of a professional.
- Work with an experienced yoga teacher.
- If you are pregnant, have neck injuries, Cervical Spondylosis, Slipped Disc, high blood pressure, or certain heart conditions, do not do this pose. Ask your health care provider if it is safe for you to practice.
- In case you have a thyroid disorder or are on your period, please ask your health care professional if this is a safe pose for you.
- In case you experience any pain in your neck, dizziness, tingling, problems breathing, etc., stop doing the practice.
Who Should Avoid Sarvangasana?
It is not recommended for everybody. Below are the people who should avoid practising this asana:
- Neck and spinal issues such as Cervical Spondylosis or slipped disc.
- High Blood Pressure, heart issues, or those with a history of stroke.
- Glaucoma, eye issues, or Diabetic Retinopathy.
- Pregnancy, unless medically approved.
- Severe migraines, vertigo, or ear or sinus infections.
- Enlarged thyroid or recent neck, eye, or abdominal surgery.
- Low blood pressure with frequent dizziness.
- Menstruation, if inversions are unsuitable for you; seek expert guidance.
Tips to Make Your Yoga Practice More Comfortable
Follow these simple tips to make your yoga practice safer, easier, and more comfortable.
- Use a non-slip mat to prevent slipping during the pose.
- Wear comfortable clothing to move and stretch without discomfort.
- Do on an empty stomach or wait a few hours after a heavy meal.
- Warm up with some light stretching to prevent injuries.
- Inhale/exhale slowly throughout the pose.
- Do not push your body into any movements beyond your comfort level.
- Use rolled-up blankets or cushions for extra support.
- Practice under the supervision of a certified teacher, especially if doing more advanced postures such as Sarvangasana.
Conclusion
Sarvangasana can help improve your strength, balance and give you a relaxing feeling when done correctly. However, it is not suitable for everyone and some people with certain medical conditions. This asana should not be done if you have any neck or related problems. If you are considering sarvangasana for beginners, you should practice this asana with a good yoga teacher. Go at your own pace, listen to your body, and if you feel any pain, stop doing it immediately.
FAQs
Q1: What is the difference between Sarvangasana and Viparita Karani?Ans: The key difference between these two yoga poses is that Sarvangasana requires more intensity. You will be stretching vertically with your hips and legs. This will be held by your shoulders and hands to support your back. Whereas Viparita Karani is less intense. You will be able to lean your legs against the wall.
Q2: How long should I hold this pose?Ans: It will depend on how experienced you are, how comfortable you are, and what your instructor says.
If you’re a beginner, you should start with holding this pose for between 10 and 30 seconds whilst being supervised by an expert. Those who are intermediate shouldhold the pose for between 30 and 60 seconds. If you feel comfortable, you can increase the time. Those who are advanced can hold the pose for longer; however, they need to make sure they use correct technique.
Q3: Which yoga pose should I do after Sarvangasana?Ans: You should traditionally do Matsyasana (Fish Pose) after practicing Sarvangasana. But you should not overstretch your neck. This could be a gentle rest pose for beginners.
Q4: When is the best time to perform this pose?Ans: Sarvangasana can be practiced during the early morning. It is best to do this on an empty stomach. However, the pose can be practiced during the evening as long as there is enough time between eating and practicing.
Q5: How many times can we practice Sarvangasana in a day?Ans: Practicing this pose once per day is enough. Concentrate on using the correct technique and holding for a comfortable amount of time. Beginners should practice under a qualified instructor.
Q6: What if this pose made my neck and lower back uncomfortable?Ans: In case your neck feels uncomfortable or uncomfortable pressure then gently move out of the pose. Do not over-turn your head. If the pain persists, seek medical advice.
Q7: Is Sarvangasana the same as Halasana?Ans: No. Sarvangasana is the Shoulder Stand Pose. Your legs will be pointing up. Halasana (Plow Pose) involves your legs going over your head.
Q8: Can beginners practice Sarvangasana every day?Ans: Beginners should practice this pose using the correct technique with a qualified yoga instructor. It is not necessary to practice the pose every day, and beginners should not attempt this advanced pose without any professional guidance.
Q9: Which organ does this pose benefit?Ans: Sarvangasana works your core muscles and muscles in your upper body. It will involve the neck and shoulders. Whilst practicing yoga can help with your general wellbeing, it will not specifically help any organs.
Q10: Will this pose help me lose weight?Ans: It is unlikely that practicing Sarvangasana will help you lose much weight. Eating a balanced diet, being physically active and exercising regularly will be more beneficial.
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