How to do Sarvangasana (Shoulderstand Pose)

An intermediate yoga pose in which the whole body is balanced on your shoulders. Sarvangasana is also called as the mother or queen of all asanas since it is one of the oldest asanas and addresses every organs and chakras in your body.

Sarva-All | Anga-Limbs | Asana-Pose

This asana is pronounced as sahr-vahn-gah-sah-nah, Sanskrit- सर्वाङ्गासन. Sarvangasana indicates that all parts of your body functions during this pose. Since your body weight rests on the shoulders during this pose, it is also called as Shoulderstand Pose. This is one of 12 Hatha yoga poses and very useful for maintaining physical and mental health.

Benefits of Shoulderstand Pose

  • Helps in improving blood circulation and flow of oxygen to upper body and brain.
  • Helpful in digestion and improving metabolism.
  • This asana helps to cure sinusitis, asthma, infertility and relieves the symptoms of menopause.
  • Strengthens the arms and shoulders and gives your spine a good stretch.
  • Stimulates thyroid glands, parathyroid glands, and the abdominal organs.
  • It helps to relieve stress, depression and calms your brain.


If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from a high blood pressure, glaucoma, heart problem, headaches, diarrhea, neck injuries should not practice this pose. Women shouldn’t practice this pose during pregnancy and menstruation. It’s always advisable to practice this pose under the supervision of a Yoga instructor.

Steps to do a perfect Shoulderstand Pose


  • Lie on your yoga mat with your legs extending outwards.
  • Now, slowly raise your legs either by first folding them at the knees or by lifting them straight.
  • Place your palms along your back and hips to support it. Raise your body while pointing your toes towards the ceiling.
  • Please remember that your body weight should be on your shoulders. Make sure you breathe gently and lock your chin into your chest.
  • Your elbows should be touching the floor and your back should be supported by your hand palms. Hold this pose for as long as you feel comfortable.
  • Then slowly and gently lower your body and come back to the lying position.
  • Now, relax and repeat this pose for 3-4 times.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

To give your shoulder an extra support, place a folded blanket beneath your shoulders before you move into the pose. Your head and neck should be off the blanket. The extra support helps to prevent neck injury.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!


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