How To Do Shoulderstand Pose

(Sarvangasana): Techniques, Benefits, Variations

Level – Advanced

Shoulderstand Pose

(Sarvangasan)

Shoulderstand Pose Prep & Practice

1

From Plough Pose (Halasana), shimmy the shoulder blades closer to one another.

2

Keep triceps on the mat and bend the elbows to bring your hands to the low back.

3

Place a bend in one knee then the other, and feel the weight of your hips in your hands.

4

Stack the knees up over the hips one at a time and slowly straighten the legs. Point toes up towards the sky.

5

Actively press the legs away towards the front of the mat, while keeping no weight in the head or neck.

6

Do not look side to side. Keep the neck long.

7

To come out of this pose, gently lower back down to Plough Pose (Halasana).

Variations/Modifications

  • Place a folded blanket (or fold the mat over) underneath the shoulders, keeping head and neck on the floor
  • Bring a block under the sacrum
  • Wrap a strap around the upper arms for support in external rotation

Physical, Mental, and Emotional Benefits

  • Tones the core muscles and legs
  • Brings deoxygenated blood back to the heart
  • Strengthens the shoulders and arms
  • Brings balance to the hormonal system

Contraindications

  • Pregnancy
  • Neck, shoulder, or arm injury
  • Risk of stroke or seizure
  • Very high or low blood pressure

Thoughtful Sequencing

Seated Forward Bend (Paschimottanasana), Bridge (Setu Bandha Sarvangasana), Plough Pose (Halasana), Shoulderstand (Sarvangasana), Plough Pose (Halasana), Happy Baby (Ananda Balasana), Reclined Twist (Jathara Parivartanasana) Left and Right, Corpse Pose (Savasana)

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