Shoulderstand Defined

What Is Sarvangasana?

The Sanskrit reveals the pose's traditional importance: sarva means "all" or "whole," anga means "limb" or "body part," and asana means "pose." So: the pose that benefits the whole body. That's a significant claim, and classical yoga texts support it with extensive lists of benefits.

In Shoulderstand, you balance on your shoulders with legs pointing straight up, body vertical. The weight rests on the shoulders and upper arms—not the neck. This distinction is crucial for safety and for understanding why the pose requires proper setup with blankets or props.

The pose is considered "queen" partly because of its calming effects. The chin-to-chest position (jalandhara bandha) is thought to stimulate the thyroid gland and activate the parasympathetic nervous system. Where Headstand can feel activating and challenging, Shoulderstand often feels quieting and restorative.

Setting Up Safely

Using Blankets

The essential prop: fold one to three firm blankets to create a platform about 2-3 inches high. Place the blankets so their folded edges align, and position yourself with shoulders on the blankets and head off them, resting on the floor. This setup protects the cervical spine by maintaining its natural curve rather than flattening it.

Coming Into the Pose

Lie with shoulders on the blanket edge, head on the floor. Bend your knees, press your arms into the floor, and roll your hips up. Bring your hands to your lower back for support, fingers pointing toward the ceiling. Gradually straighten your legs upward.

The Full Expression

Work toward bringing your body as vertical as possible. The torso, hips, and legs form one straight line pointing upward. Your weight rests primarily on your shoulders and upper arms; the neck should feel no significant pressure.

Why Shoulderstand Matters

• Calms the nervous system — The chin lock and inversion activate the parasympathetic response, reducing stress and anxiety
• Supports thyroid function — Traditional texts claim the pose stimulates the thyroid gland, though modern research is limited
• Reverses the effects of gravity — Gives the heart and circulatory system a different workload
• Drains lymph and reduces swelling — Can help with fluid retention in the legs
• Prepares for rest — The calming effect makes it excellent preparation for Savasana

Variations

Supported Shoulderstand (Salamba Sarvangasana)

The standard version: hands support the back. This is what most practitioners mean when they say "Shoulderstand."

Unsupported Shoulderstand (Niralamba Sarvangasana)

Arms extended along the floor or overhead rather than supporting the back. Requires significantly more core strength and control.

With Chair Support

In Iyengar Yoga, practitioners often use a chair for support—sitting through the chair back with legs up the wall. This makes the pose more accessible and allows longer holds.

Contraindications

Shoulderstand is not appropriate for everyone:

• Neck injuries or cervical spine issues — The pose places the neck in a vulnerable position
• High blood pressure — Inversions increase pressure to the head
• Glaucoma or eye conditions — The increased pressure may be problematic
• During menstruation — Some traditions advise against inversions; this is debated
• Pregnancy — Generally avoided without an established practice

In the Closing Sequence

Traditionally, Shoulderstand appears near the end of practice, after the body is warm and before final relaxation. It's often followed by Plow Pose and then Fish Pose (Matsyasana) as a counterpose. The sequence of Headstand → Shoulderstand → Plow → Fish → Savasana forms a classical closing in many traditions.