Yoga is a journey, one that gently nudges us towards physical, mental, and spiritual balance. Among the many poses that offer this transformative experience, the Shoulder Stand, known in Sanskrit as Sarvangasana, holds a special place. It’s often referred to as the "Queen of Asanas," and for good reason. This pose is not just about turning your world upside down; it’s about embracing a full-body rejuvenation, both inside and out.
Shoulder Stand (Sarvangasana) is an inversion posture in yoga where the body is balanced on the shoulders, with the legs pointing upwards. It’s a pose that defies gravity, giving you a fresh perspective, literally and figuratively. As you lift your body, you engage muscles from head to toe, promoting strength, flexibility, and a deep sense of calm.
The term “Sarvangasana” is derived from three Sanskrit words: "Sarva," meaning all, "Anga," meaning limb or body part, and "Asana," meaning posture. Thus, Sarvangasana translates to "All Limbs Pose" or "Whole Body Pose." This name signifies the holistic benefits it offers, engaging and nourishing the entire body.
Sanskrit Pronunciation
Sarva - (sar-vah)
Anga - (un-guh)
Asana - (ah-suh-nuh)
Pronouncing these words with mindfulness adds to the spiritual depth of the practice. It’s like a mantra, setting the tone for the experience that follows.
Anatomy of Shoulder Stand (Sarvangasana)
When you enter the Shoulder Stand, several key muscles and parts of the body come into play:
Neck and Shoulders: These are the primary points of contact with the ground, bearing the weight of the body.
Core Muscles: The abdominals, obliques, and lower back muscles engage to lift and stabilize the legs and torso.
Legs: The hamstrings and quadriceps are activated to maintain the straight alignment of the legs.
Upper Back: The trapezius and deltoid muscles support the lift, keeping the upper body steady.
Spine: The spine elongates and aligns, promoting flexibility and balance.
How to Do It: Steps & Instructions
Start by lying flat on your back on a yoga mat. Keep your arms alongside your body, palms facing down.
Engage your core and begin to lift your legs off the ground, keeping them straight. Use your abdominal muscles to control the movement.
Support your lower back with your hands as you lift your hips off the ground, bringing your torso perpendicular to the floor.
Walk your hands up your back towards your shoulders for more support, elbows close to the body.
Straighten your legs upwards towards the ceiling, aligning your body in a straight line from shoulders to feet.
Hold the position while breathing deeply, keeping the head and neck relaxed.
To come out of the pose, slowly lower your legs over your head into Halasana (Plow Pose) or bring your back and legs down together with control, vertebra by vertebra, until you are lying flat on the mat again.
When to Do It
Sarvangasana is best practiced in the early morning on an empty stomach, or at least four hours after a meal. This timing ensures that your body is light and your digestive system is not burdened, allowing you to fully experience the benefits of the inversion.
Preparatory Poses
Before diving into the Shoulder Stand, it’s beneficial to prepare the body with the following poses:
Bridge Pose (Setu Bandhasana)
Plow Pose (Halasana)
Legs-Up-the-Wall Pose (Viparita Karani)
Cat-Cow Pose (Marjaryasana-Bitilasana)
These poses warm up the spine, shoulders, and core, making the transition into Sarvangasana smoother and safer.
Follow-up Poses
After the Shoulder Stand, it’s important to neutralize the spine and balance the body with these follow-up poses:
Fish Pose (Matsyasana): It counteracts the flexion of the neck in Sarvangasana.
Child’s Pose (Balasana): A gentle forward fold to relax the spine.
Corpse Pose (Savasana): To allow the body to integrate the benefits of the practice.
Chakra It’s Connected To
Sarvangasana is closely connected to the Vishuddha Chakra or the Throat Chakra. This energy center governs communication, expression, and truth. Practicing this pose stimulates and balances the Throat Chakra, encouraging clear, honest communication and self-expression.
Mantra for This Pose
A simple yet powerful mantra to chant while holding Sarvangasana is:
“Om Vishuddhaya Namaha”
This mantra honors the Throat Chakra, enhancing the spiritual benefits of the pose and deepening your meditative state.
Alignment Cues
Keep your neck long and relaxed, avoiding any strain or pressure.
Elbows should be shoulder-width apart to maintain stability and balance.
Engage your core muscles to support the lift and avoid collapsing into the lower back.
Ensure your legs are straight and active, pointing towards the ceiling.
Press your shoulders and upper arms into the mat to support the weight of your body.
Duration of Hold
Start with holding the pose for 30 seconds to 1 minute, gradually increasing to 3-5 minutes as your strength and comfort grow. Remember to listen to your body and never push beyond your limits.
Drishti (Gaze)
In Shoulder Stand, the Drishti, or focal point, is towards your toes or the tip of your nose (Nasagra Drishti). This inward gaze helps maintain balance and focus, drawing your awareness inward and enhancing concentration.
Physical & Spiritual Awareness
Physically, Sarvangasana improves circulation, strengthens the core, and stretches the neck and shoulders. Spiritually, it fosters introspection, grounding, and a sense of inner calm. As the body inverts, the mind also experiences a shift, often leading to clarity and renewed energy.
Beginners’ Tips
Use a folded blanket under your shoulders to support your neck and create a more comfortable lift.
Practice with a wall for support if you feel unsteady. You can kick your legs up the wall to help find the balance.
Focus on engaging the core to avoid strain on the neck and lower back.
Gradually build your strength and flexibility by practicing preparatory poses regularly.
Who Should Not Do It
While Sarvangasana offers numerous benefits, it may not be suitable for everyone. Avoid this pose if you have:
Neck or shoulder injuries
High blood pressure
Glaucoma or any eye issues
Heart conditions
During menstruation or pregnancy (unless practiced under expert guidance)
Who Should Do It
Sarvangasana is ideal for those seeking to:
Improve circulation and stimulate the endocrine system.
Enhance core strength and spinal flexibility.
Promote mental clarity and reduce stress.
Balance the Throat Chakra and improve communication skills.
Experience the calming effects of an inversion pose.
Benefits of Shoulder Stand (Sarvangasana)
The benefits of Sarvangasana are both profound and diverse:
Improves circulation: The inversion encourages blood flow to the upper body, nourishing the brain and vital organs.
Strengthens the core and legs: Holding the pose requires and builds core stability and leg strength.
Stimulates the thyroid gland: The position of the neck in Sarvangasana activates the thyroid, regulating metabolism.
Relieves stress and anxiety: The pose has a calming effect on the nervous system, reducing tension and promoting relaxation.
Enhances digestion: By reversing the flow of gravity, Sarvangasana helps stimulate and balance digestive processes.
Variations of Shoulder Stand (Sarvangasana)
Supported Shoulder Stand: Use a bolster or block under the hips for added support.
Half Shoulder Stand: Keep the knees bent and legs at a 90-degree angle instead of straightening them completely.
Legs-Up-the-Wall Pose (Viparita Karani): A gentler inversion with the support of a wall, perfect for beginners or those with neck concerns.
Modifications for Shoulder Stand (Sarvangasana)
Use props like blankets or blocks to support the shoulders and lift the hips.
Practice near a wall for added balance and support, especially when you’re starting out.
Bend the knees slightly if you find it challenging to straighten the legs fully.
Common Mistakes
Collapsing the chest: Ensure the chest stays open and lifted, avoiding pressure on the neck.
Holding the breath: Remember to breathe deeply and rhythmically throughout the pose.
Over-straining the neck: Keep the neck long and avoid pushing the head into the mat.
Improper elbow placement: Keep elbows shoulder-width apart to maintain stability.
Safety and Precautions (Continued)
Warm up properly: Engage in preparatory poses like Cat-Cow and Bridge Pose to prepare the spine and shoulders.
Avoid jerky movements: Enter and exit the pose with control to prevent injuries, especially in the neck and shoulders.
Use props as needed: Don’t hesitate to use blankets or blocks to support your body and make the pose more accessible.
Listen to your body: If you experience discomfort, especially in the neck or spine, come out of the pose slowly and consult a yoga instructor before trying again.
Focus on alignment: Misalignment can lead to strain, particularly in the neck and lower back. Ensure that your body is stacked and supported properly.
Additional Preparation Tips
To make the most of your Shoulder Stand practice, consider the following additional tips:
Direction to Face While Doing This Pose and Why
Facing east during your yoga practice is traditionally recommended, as it’s believed to align you with the rising sun's energy, fostering new beginnings and vitality. In Sarvangasana, facing east can help you harness these energies, enhancing your practice’s spiritual benefits.
What to Wear for This Pose
Choose comfortable, breathable clothing that allows a full range of motion. Tight-fitting clothes can restrict movement, while loose clothes might get in the way during the inversion. A fitted tank top and yoga pants or shorts are ideal, ensuring you feel supported yet unrestricted.
Suitable Place and Essential Oil or Fragrance
Select a quiet, serene space with enough room to practice safely. Adding a calming fragrance can elevate your experience. Essential oils like lavender, sandalwood, or frankincense are excellent choices, as they promote relaxation and deepen the meditative state. You can use a diffuser or apply a small amount to your wrists or a cloth nearby.
Music for This Pose
Soft, instrumental music or nature sounds can enhance the calmness of Sarvangasana. Tracks that have a steady rhythm without lyrics help maintain focus and deepen relaxation. Classical music or soothing Indian ragas are also great options. The key is to choose something that complements the meditative and introspective nature of the pose.
In yoga, it’s often said that the journey is more important than the destination. Sarvangasana embodies this wisdom, teaching us to embrace the process, find balance in inversion, and connect with our inner self. Whether you’re a beginner or an advanced practitioner, the key is to enjoy the practice, feel each movement, and breathe deeply.
As you stand tall on your shoulders, let go of the external world and turn your gaze inward. Here, in this upside-down world, you might just find the clarity and peace you’ve been searching for.
Happy yoga-ing!
Namaste!🙏💜
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Sarvangasana is wonderful. I am doing it facing eastward. Good to know I was doing it correctly all this while. Wow. This website is a gem. I will recommend this my husband. Thanks .