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.

4 Responses

  1. Thank you for these asana guides every week. I am going to join your 200 Hours Yoga Teacher Training in India in March 2018. It will be my first time to learn yoga in india. I am very excited to join your Yoga Teacher Training India Program in Rishikesh. I try to follow your asana tutorials every week and practise already for myself. I hope the yoga teacher Training india wont be too challenging for me! I am in touch with some of your past students and feel very lucky to have chosen Yoga India Foundation for my 200 Hours Yoga Teacher Training India. I am already looking forward to tuesday when you publish the next asana guide. Namaste, Clara

    1. Namaste Clara,

      We are alredy looking Forward to meeting you and having you on our 200 hours yoga teacher Training india in May 2018.Thank you for your lovely comment. We are glad you like our weekly asana guides and practise yoga for yourself already. It will be a good preparation. Our 200 hours yoga teacher Training can be challenging but it will be very possible for you to complete.Don’t worry 🙂
      See you in May!

      All the best until then,
      Your Yoga India Foundation Team

  2. Hello:)

    I just signed up for your Yoga Teacher Training India in August 2018!
    Do you have any advice on how to increase my hip flexibility until I start my Yoga Teacher Training India with you?
    That would be very helpful!



    1. Hello Clara 🙂
      Yes, we received your booking! We are happy to have you at our Yoga Teacher Training India in August 2018 and already sent you a booking confirmation! You can increase your hip flexibility with asanas like: Baddha Konasana (Butterfly), Janu Shirshasana, Utthitha Hasta Padanghustasana and Hanumanasana. Always remember to warm up your body properly before your practise to avoid injuries!

      We hope this helps!
      See you soon & until then all the best for you!

      Your Yoga India Foundation Team

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