Shoulderstand, called Sarvangasana in Sanskrit, is one of the most iconic and beneficial postures in yoga.
Nicknamed the "Queen of Postures" by many yogis, it is one of the inverted postures and is recognized for its multiple benefits both physically and mentally.
The word Sarvangasana literally means “full-body posture,” as it requires and engages the entire body to remain stable and aligned.
Shoulderstand is a versatile posture that helps improve blood circulation, strengthen the back, relax the mind, and tone the internal organs.
It is often practiced at the end of the session, before the final relaxation, to balance and soothe the body and mind.
This article explores the benefits of Shoulderstand, how to practice it correctly, variations to suit different levels, and precautions for safe practice.
1. Benefits of the Shoulderstand (Sarvangasana)
Shoulderstand is rich in benefits for the body and mind. It is particularly prized for its restorative and calming effects.
1.1 Improved blood circulation
As an inverted pose, Sarvangasana encourages blood flow back to the heart and brain, improving cellular oxygenation and stimulating circulation. This can help reduce feelings of heavy legs, improve heart health, and deeply oxygenate the body.
1.2 Stimulation of the thyroid gland
Shoulderstand applies gentle pressure to the throat, stimulating the thyroid gland. This gland plays a key role in regulating metabolism, growth, and mood. Regular practice of Sarvangasana can contribute to better hormonal balance.
1.3 Strengthening the back and abdominal muscles
This pose intensely engages the muscles of the back, shoulders, and abdominals, helping to strengthen and stabilize the spine. By toning the core, it also helps improve posture and support the lower back.
1.4 Calming the nervous system
Sarvangasana is a calming pose that helps soothe the nervous system. It reduces stress, anxiety, and mental fatigue, promoting a state of relaxation and inner calm. Shoulderstand is particularly helpful for those suffering from insomnia or chronic stress.
1.5 Improved digestion
Shoulderstand stimulates the internal organs, especially the abdominal organs, which aids digestion and can help relieve problems such as constipation and bloating. This organ stimulation also helps detoxify the body and improve metabolism.
2. How to Practice Shoulderstand (Sarvangasana): Technique and Tips
Sarvangasana requires proper preparation and upper back strength to be performed safely. Here's how to perform the pose step by step:
Preparation: Lie on your back
Begin lying on the mat with your arms extended at your sides and palms facing down. Relax your entire body and breathe deeply.
Lift your legs
As you inhale, raise your straight legs to a 90-degree angle. Engage your abdominal muscles to stabilize your posture without straining your lower back.
Raise your hips and support your lower back
As you exhale, lift your hips and lower back off the floor, bringing your legs toward the ceiling. Place your hands on your lower back to support your posture, with your elbows firmly planted on the floor to provide stable support.
Adjust the alignment
Stretch your legs toward the ceiling, trying to keep your body aligned and perpendicular to the floor. Keep your chin slightly tucked in, but avoid forcing it against your chest to avoid putting too much strain on your neck.
Breathe and hold the posture
Breathe slowly and deeply. Hold the pose for 5 to 10 breaths, or longer if comfortable, gradually releasing any tension.
Slowly return to the lying position
To exit the pose, bend your knees and gently roll your back vertebra by vertebra until you are back lying on the floor. Take a moment to feel the effects of the pose before continuing your practice.
3. Variations of the Shoulderstand
Depending on your level of practice and flexibility, several variations of Shoulderstand can be adapted to your needs.
3.1 Half Shoulderstand (Ardha Sarvangasana)
For beginners, it may be easier to practice a gentler version by keeping the legs at a 45-degree angle to the floor. This variation reduces pressure on the neck and lower back while still providing the benefits of the inverted pose.
3.2 Sarvangasana with support
Using a blanket or block under your shoulders can provide additional support and help properly align your spine. It also helps reduce pressure on your neck, making your posture more accessible and comfortable.
3.3 Sarvangasana with bent knees
For those with lower back or hamstring tension, bending your knees can make it easier to perform a shoulder stand while keeping your spine aligned. This version provides a moderate stretch without compromising flexibility.
3.4 Shoulderstand with a Chair (Viparita Karani modified)
For practitioners with neck pain or significant stiffness, Shoulderstand can be modified with a chair. Lie with your legs raised and supported by a chair, which allows you to get the benefits of inversion without putting pressure on your neck or back.
3.5 Shoulderstand with Feet Wide (Eka Pada Sarvangasana)
Once in Shoulderstand, you can open your legs into a V to intensify the stretch and improve leg flexibility. This variation also engages your core muscles and helps stabilize your balance.
4. Precautions and Contraindications for Sarvangasana
Because Shoulderstand is an inversion, it can be intense for some practitioners. Here are some precautions to take to practice Sarvangasana safely:
Watch your neck
This pose puts pressure on the neck, so it's essential to keep your head still and not twist your neck while performing Sarvangasana. Twisting your head can cause tension or even injury to your cervical vertebrae.
Avoid if you have neck or back problems
If you have pain or injury to your neck, back, or shoulders, it is recommended to avoid this pose or practice it under the supervision of a yoga teacher.
Moderation for beginners
If you're just starting out, start with gentler variations and use support to help stabilize the pose. Don't try to go too far or hold the pose for too long.
Caution during pregnancy or menstruation
Inversions like Sarvangasana are often not recommended during pregnancy and menstruation. Consult a professional before incorporating the Upright Pose into your practice during times of hormonal changes.
5. Integrate Shoulderstand into a Yoga Practice
Sarvangasana is often practiced at the end of a session, as it helps balance the body and calm the mind before final relaxation. Here are some suggestions for incorporating Shoulderstand into your daily practice:
Prepare with back and abdominal strengthening poses : Before entering Sarvangasana, poses like Plank ( Phalakasana ) or Bridge ( Setu Bandhasana ) can prepare the back and abdominal muscles.
Combine with forward bends : After the Shoulderstand, practicing a forward bend such as Child's Pose ( Balasana ) or a seated forward bend ( Paschimottanasana ) can help counteract the backward bend in the spine.
Transition to Halasana (The Plow) : For a smooth sequence, you can transition from Sarvangasana to The Plow pose. This transition helps to further stretch the back and open the shoulders.
Finish with Savasana : After practicing the Shoulderstand, Savasana (the Relaxation pose) is ideal for integrating the benefits of inversion and allowing the body to fully relax.
Conclusion: Sarvangasana, a Posture with Multiple Benefits
Shoulderstand is a powerful pose, accessible to practitioners of all levels with the appropriate variations.
It offers many benefits, ranging from improving blood circulation to relaxing the nervous system and strengthening the back and shoulders.
Whether you are a beginner or advanced, Sarvangasana can enrich your yoga practice and bring beneficial balance to the body and mind.
Remember to practice mindfully and gently, listening to your body and respecting its limits.
With regular and mindful practice, Shoulderstand will help you develop strength, flexibility and serenity, while cultivating a deep sense of inner well-being.
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