Shoulder Stand (Sarvangasana)
Sarvāṅgāsana
sar-van-GAHS-anna • Shoulder Stand (All Limbs Pose)
The 'Queen of Asanas' - a powerful inversion that benefits the entire body and activates the throat chakra
About This Pose
Sarvangasana, known as the 'Queen of Asanas' or 'Mother of all Asanas', is one of the most important poses in Hatha Yoga. The name comes from 'Sarva' (all) and 'Anga' (limb), indicating that this pose benefits every part of the body. Described extensively in the Hatha Yoga Pradipika and Gheranda Samhita, this inversion reverses the effects of gravity on the body, improving circulation, calming the nervous system, and stimulating the thyroid and parathyroid glands. The pose activates the Vishuddha (Throat) Chakra, enhancing communication, self-expression, and truth. By inverting the body, blood flows to the brain and heart without the heart having to work against gravity, creating a deeply restorative effect. Ancient texts recommend practicing Sarvangasana daily for its ability to maintain youth, vigor, and mental clarity. It is called the mother of asanas because it nourishes the entire system, much like a mother nourishes her children.
Step-by-Step Instructions
These are traditional textual instructions. For safe alignment and live demonstrations, please also use the YouTube link at the end of this page and follow a qualified teacher who matches your body and experience level.
- 1Lie on your back with arms alongside your body, palms down
- 2Bend your knees and bring them toward your chest
- 3Press your palms into the floor and lift your hips off the ground
- 4Support your lower back with your hands, fingers pointing toward spine
- 5Slowly straighten your legs toward the ceiling
- 6Walk your hands higher up your back for more support
- 7Bring your body into a straight vertical line from shoulders to toes
- 8Keep your elbows shoulder-width apart, not splaying out
- 9Tuck your chin slightly toward your chest, lengthening the neck
- 10Hold for 1-5 minutes, breathing steadily, then come down slowly
Breathing Pattern
Breathe slowly and deeply through the nose. The inverted position may make breathing feel different initially. Allow the breath to be natural and steady. Feel the calming effect of the inversion on your entire system.
Benefits
Physical
- Stimulates thyroid and parathyroid glands
- Improves circulation and blood flow to brain
- Calms the nervous system
- Relieves varicose veins and leg fatigue
- Strengthens shoulders, arms, and core
Mental
- Reduces anxiety and stress
- Promotes mental clarity and calmness
- Helps with insomnia and sleep issues
- Relieves mild depression
- Promotes introspection
Energetic
- Activates Vishuddha (Throat) Chakra
- Reverses energy flow in the body
- Calms excess Pitta
- Promotes communication and self-expression
- Creates sense of inner stillness
Modifications
Easier Variations
- •Use a folded blanket under shoulders
- •Practice against a wall for support
- •Keep legs at 45 degrees instead of vertical
- •Practice Viparita Karani (legs up wall) as preparation
Harder Variations
- •Hold for longer duration (up to 10 minutes)
- •Practice variations like Eka Pada Sarvangasana
- •Move into Halasana and back
- •Reduce hand support gradually
Contraindications
- Neck injuries or cervical spine issues
- High blood pressure or heart conditions
- Glaucoma or eye pressure issues
- Menstruation (traditional recommendation)
- Pregnancy (after first trimester)
Focus Points
Learn This Pose on YouTube
Correct alignment can vary slightly between traditions and body types. For the physical technique and live demonstrations, please learn from a qualified teacher or a trusted video. The button below opens a basic YouTube search where you can choose a class that matches your level, language, and any health conditions.
Open YouTube Search