Sunday, December 3, 2023

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Steps & Benefits of Sarvangasana (Shoulder Stand Pose)


Yoga is one of the oldest and wealthiest treasures of Indian heritage. With the best techniques and regular yoga practice, anyone can take benefit of Sarvangasana yoga for physical or spiritual well-being. Thus, yoga can gradually speed up the recovery process. Yoga is an Indian art form that has gained popularity in Western culture as a representation of a healthy way of life. One of the most beneficial yoga asanas is Sarvangasana, which is well-known worldwide.

Sarvangasana(Sarvangasana yoga), or shoulder stand, has the entire body supported on the shoulders. Sarv denotes all, Anga signifies a body, and Asana indicates posture. Sarvangasana affects how each part of your body works. It is also known as the “Queen of Asanas”. In this article, we will let you learn more about the Sarvangasana or shoulder stand pose so you can learn more about it and practice it simultaneously. 

How to practice Sarvangasana (Steps involved)

Setu Bandha Sarvangasana is the specific yoga asana. While performing sethu bandha asana, your body must remain still and tranquil. One should be confident in completing the Sarvangasana steps. While performing abdominal breathing, keep your body upright and in balance. Begin with Ardha Asana: On the mat, lie face down with your feet and your hands by your torso. Take a deep breath in and out while maintaining mental peace and a calm body.

How to do Sarvangasana step by step:

  • Lie on a folded mat with the feet together and keep your legs straight.
  • Put your hands beside the body, palms down. Unwind your entire being.
  • Using your arms as support, steadily elevate your legs into the air while tightening your abs.
  • Once your legs are straight and upright, press your arms and hands down.
  • Roll off the floor using your spine and buttocks as you gently lift your trunk into the air.
  • With your palms facing up, place your hands below the ribs, bending your elbows.
  • Gently press your chest into your chin.
  • The legs must be upright to align the trunk, the shoulders must support the neck and the back of the head, and the chest must rest on the chin.
  • The arms should support the body.
  • Close your eyes, unwind, and keep the position for some time.
  • Slowly straighten your legs, keeping them straight and your feet behind your back.
  • Put your arms at your side, palms downward.
  • Put each vertebra onto the floor, followed by the buttocks.
  • Return the legs to their initial straight and vertical posture.
  • Slowly lower the legs to the floor, keeping your knees straight. Don’t rely on your arms for support. 
  • Perform this asana while maintaining body balance. 
  • Hold your breath and heartbeat until they return to normal. Post shoulder stand is a restorative pose that helps in relaxing the body. 
  • By performing Sarvangasana, step by step, make sure you breathe normally. 

Ultimate health benefits of Sarvangasana

Sarvangasana, which is also known as “shoulder stand,” contains numerous health benefits. Your spiritual health is also significantly impacted by it, in addition to your physical health. Here are some potential benefits of performing Sarvangasana, as described below. 

  • Enrich blood supply. The Sarvangasana may increase the flow of blood to the brain. More blood flows to your brain from the shoulder stand position. In addition to hydrating the scalp and nourishing the hair, this increased inflow may also stop hair loss and encourage hair growth.
  • By reducing thyroxine production, Sarvangasana may help to treat hyperthyroidism. When the heart pumps blood to the brain and thyroid gland, it can cure thyroid disorders. During the Sarvangasana pose, blood flow promotes respiration, digestion, excretion, and brain health. The thyroid glands ensure all body systems work correctly.
  • Sarvangasana benefits for weight loss: Regular practice of Sarvangasana pose can help you lose weight fast. Shoulder stands strengthen the core, reduce belly fat, and tone the abdominal muscles.
  • Ovarian insufficiency in women has the benefit of shoulder stand pose. It also helps to regularise the periods. When frequent delivery has impacted your health, this approach can assist. It helps with pregnancy-related varicose veins.
  • Rebuilds the heart muscle by returning more venous blood to it
  • By doing the Sarvangasana steps, one can alleviate constipation, indigestion, and varicose veins. 

What are the shoulder stand pose contraindications?

Here is the primary contraindication of the shoulder stand pose:

  • High blood pressure patients must avoid this pose
  • People suffering from headaches and migraines should be away from stand yoga. 
  • During pregnancy or menstruation, avoid doing Sarvangasana
  • Abdominal and spine surgery patients should not perform Sarvangasana. 
  • Shoulder stands are not recommended for patients with atherosclerosis or cerebral thrombosis.
  • One should avoid Sarvangasana or shoulder stand in case of colds, sinusitis, and tuberculosis.


Although the Sarvangasana technique initially seems complicated, one can master it with repetition. Once the practitioner understands the asana, they can benefit from its various health benefits. It is best to do this every day if you want to stay active and healthy. You can gain a variety of health and fitness benefits from Sarvangasana. As a result, consistently perform the Sarvangasana pose at home, beginning with 2 minutes.

Frequently Asked Questions

Q1. How long does it take to perform Sarvangasana?

You should perform Sarvangasana yoga for at least two minutes for optimal results.

Q2. Who should avoid practising Sarvangasana?

People suffering from high blood pressure, slipped disc, atherosclerosis, migraine, pregnancy, vertigo, and diabetes must avoid performing this asana.

3. How many times can we practice the shoulder stand pose daily?

After completing all the previous asanas throughout the yoga practice, you should only do this asana once. Following Sarvangasana, or shoulder stand, Shavasana is a simple posture for relaxation (corpse pose).

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