Shoulderstand, or Sarvangasana, is a classical inversion that lifts the legs overhead while the shoulders and arms support the body. Known as the “queen of all asanas,” it activates the parasympathetic nervous system, promotes circulation, and strengthens the upper body.

This pose is deeply calming and energizing when practiced with proper alignment. While beneficial, it also requires attention to safety—making props, modifications, and a steady breath essential.

Benefits of Savasana

• Improves Circulation: Reverses blood flow and supports venous return
• Stimulates the Thyroid: The throat compression may benefit hormonal regulation
• Calms the Nervous System: Encourages parasympathetic activation
• Strengthens the Upper Body: Engages shoulders, arms, and core
• Improves Focus and Clarity: Enhances mental stillness and concentration
• Supports Lymphatic Drainage: Promotes detoxification through gentle inversion

How to Practice Shoulderstand

⚠️ Important: Shoulderstand should only be practiced with proper instruction and awareness. Use props for safety, especially under the shoulders, and avoid if you have neck issues.

1. Lie on your back on your mat with a folded blanket under your shoulders (neck off the blanket).
2. Bring your knees into your chest.
3. Press your arms into the floor and lift your hips overhead into Supported Shoulderstand.
4. Place your hands on your lower back for support, elbows shoulder-width apart.
5. Straighten your legs toward the ceiling, stacking hips over shoulders.
6. Keep your neck neutral, gaze upward (no turning the head).
7. Breathe smoothly and hold for 5–15 breaths, or as long as is comfortable.
8. To exit, slowly lower the legs overhead into Plow Pose (Halasana) or bend the knees, then roll down one vertebra at a time.

Contraindications

1. Neck Injuries or Cervical Disc Issues: Avoid entirely or seek expert guidance
2. High Blood Pressure or Glaucoma: Consult a medical professional before practicing
3. Menstruation: Traditionally avoided in some schools—use your discretion
4. Shoulder Pain or Injury: Modify or avoid pose
5. Pregnancy: Avoid unless highly experienced and cleared by a healthcare provider

Modifications & Variations of Shoulderstand

Modifications:

• Use a Blanket Under Shoulders: Essential for cervical support
• Wall Support: Practice with legs up the wall to simulate inversion safely
• Bent Knees: Keep knees bent if hamstrings or core are tight
• Supported Shoulderstand with Bolster: Rest pelvis on a bolster with feet lifted

Variations:

1. Plow Pose (Halasana): Lower legs overhead to stretch the spine
2. One-Legged Shoulderstand: Raise one leg at a time for added core engagement
3. Shoulderstand to Fish Pose Sequence: Follow with Fish Pose (Matsyasana) to counterbalance
4. Leg Variations: Explore wide legs, scissor legs, or lotus legs while in the pose (advanced)

Common Mistakes to Avoid

1. No Neck Support: Always protect the neck with a blanket or proper props
2. Weight on the Head/Neck: Keep pressure in the arms and shoulders, not the cervical spine
3. Turning the Head: This can strain or injure the neck—keep gaze straight up
4. Elbows Splaying: Use a strap or draw them closer for proper foundation
5. Collapsing the Core: Engage the abdominal muscles to maintain integrity

When to Avoid or Modify Shoulderstand

• Neck Sensitivity or History of Injury: Use supported alternatives like Legs-Up-the-Wall
• High Blood Pressure or Eye Conditions: Avoid full inversions—opt for restorative options
• Pregnancy (2nd and 3rd Trimesters): Avoid unless cleared by a qualified instructor
• Fatigue or Dizziness: Rest in a gentle supine pose or Legs-Up-the-Wall instead
• Inexperience: Learn with supervision before attempting on your own

Why Practice Shoulderstand?

Shoulderstand is a powerful, revitalizing pose that taps into the healing power of inversion. Physically, it encourages circulation, strength, and balance. Energetically, it is said to activate the throat chakra, promote clarity, and cultivate inward focus.

Though it requires caution, Shoulderstand offers immense rewards when practiced mindfully. It’s not just a posture—it’s a ritual for stillness, steadiness, and rebalancing your inner world.