Home Pose Library Shoulder Stand (Sarvangasana)

Our Journal

    Person practising Shoulder Stand (Sarvangasana), balancing on the shoulders with the legs extended upwards and hands supporting the back.
    Teacher: Anna Ashby
    pose-library

    Shoulder Stand (Sarvangasana)

    Known as the “queen of poses,” Shoulder Stand is a calming inversion that brings the legs above the heart and the heart above the head. 

    Category: Inversion

    Difficulty: Intermediate

    Sanskrit/Pronunciation: Sarvangasana (sar-vahn-GAHS-uh-nuh)

    Main Focus: Shoulders, Core, Spine, Upper Back

    Props: Yoga Mat, Blankets, Bolster, Yoga Belt

    Shoulder Stand (Sarvangasana) is an inversion that builds strength and stability while encouraging length through the spine and back body. Practised by lifting the hips and legs overhead before extending the legs upwards, with the hands supporting the back, the pose requires control through the core, shoulders and upper body. Props can be used to create additional support, helping you explore the pose with greater comfort and stability.

    How to Practise
    1. Lie flat on your back with arms alongside your body, palms facing down
    2. Press into the arms and draw your knees into your chest
    3. Roll the hips up and over, bringing legs overhead into a Plough Pose position
    4. Bend the elbows and support your lower back with your hands, fingers pointing upward
    5. One at a time, lift your legs vertically toward the ceiling
    6. Keep the body in one long line from shoulders to toes, gaze softly towards the chest
    7. Hold for 30 seconds to 2 minutes, breathing steadily
    8. To come down, bend the knees, return to Plough, then slowly roll down vertebra by vertebra
    Benefits
    • Stimulates the thyroid and circulatory system
    • Calms the mind and reduces stress and anxiety
    • Improves digestion and lymphatic drainage
    • Strengthens the shoulders and core
    Modifications
    • Place a folded blanket under the shoulders for neck support
    • Practise Legs-Up-the-Wall Pose as a gentler alternative
    • If new to inversions, start with Bridge or supported Shoulder Stand using props
    • Avoid if you have neck issues, high blood pressure, or glaucoma

    Ideal Props for Shoulder Stand

    Props can provide additional support and help create a more comfortable foundation for Shoulder Stand. Stack folded blankets beneath the shoulders to add height and create more space for the neck, helping to reduce strain and support alignment. Position a bolster behind the folded blankets to help stabilise the setup and provide additional support, or loop a yoga belt around the upper arms to help keep the arms aligned and prevent the elbows from widening.

    Yogamatters Hemp Small Rectangular Buckwheat Bolster - Natural
    Hemp Small Rectangular Buckwheat Bolster - Natural
    £35.00
    Yogamatters Organic Cotton Chambray Yoga Blanket
    Organic Cotton Chambray Yoga Blanket
    £50.00
    Yogamatters Hemp Yoga Belt - Natural
    Hemp Yoga Belt - Natural
    £12.00