Yoga India Foundation

Sarvangasana (Shoulder Stand Pose) – Asana Tutorial

Sarvangasana (Shoulder Stand Pose)

Sarvangasana is also known as Shoulder Stand Pose. It counts as an inverted pose that aims to tranquilize the mind and release emotional stress.

Here you can follow our asana guide:

  1. Lie on the back o your mat
  2. Check that the head and spine are aligned and that the legs are straight with the feet together
  3. Place the hands beside the body with the palms facing down
  4. Relax the entire body and mind
  5. Contract the abdominal muscles and, with the support of the arms, slowly raise the legs to the vertical position, keeping them straight
  6. When the legs are vertical, press the arms and hands down on the floor
  7. Slowly and smoothly roll the buttocks and spine off the floor, raising the trunk to a vertical position
  8. Turn the palms of the hands upward, bend the elbows and place the hands behind the ribcage, slightly away from the spine, to support the back
  9. The elbows should be about shoulder-width apart
  10. Gently push the chest forward so that it presses firmly against the chin

In the final position, the legs are vertical, together, and in a straight line with the trunk. The body is supported by the shoulders, nape of the neck, and back of the head. The arms provide stability, the chest rests against the chin and the feet are relaxed.


Benefits of Sarvangasana:

  • Stimulates the thyroid glands
  • Balances the circulatory, respiratory, digestive, reproductive, nervous, and endocrine systems
  • Relieves mental stress
  • helps to clear psychological disturbances
  • boosts the immune system
  • ensures normal development of the bones
  • improves the flexibility of the neck vertebrae
  • revitalizes the ears, eyes, and tonsils



This asana should not be practiced by people suffering from cervical spondylitis, slipped disc, high blood pressure, or other heart ailments. It should be avoided during menstruation and advanced stages of pregnancy.

To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program.