Sarvangasana (Shoulder Stand Yoga Pose) Steps, Benefits and Precautions

Sarvangasana Introduction

The word Sarvangasana had been taken from Sanskrit सर्वाङ्गासन. It is consisted of three words Sarv, Anga and Asana.  The meaning of sarva is Entire; anga is Parts of the body and asana means yogic posture. In English, it is known as Shoulder stand yoga pose. It is playing a pivotal role for the overall functioning of the body. It is known as ‘Mother of All Asanas’, which indicates its benefits and significance. It brings peace and harmony to the body thus helpful in the management of lifestyle related disorders such as stress, anxiety, depression, etc.Steps and Benefits of Sarvangasana

How to do Sarvangasana

The various simple steps of performing Sarvangasana are being given below. By following these techniques, even the learner can easily practice this asana.

  • Lie down in the supine position or lying on your stomach.
  • Raise your legs slowly upward and bring it to 90° angle.
  • Bring the legs towards head by raising the buttocks up.
  • Raise the legs; abdomen and chest try to form a straight line.
  • Place the palms on your back for support.
  • Place the chin against the chest.
  • Maintain the position as long as comfortable.
  • Try to maintain the pose up to 30 seconds or more.
  • Slowly return back to the original position.
  • While doing this, first lower the buttocks with hands supporting the back and slowly come to the surface or in the original position.
  • Perform it twice or thrice.

After performing Sarvangasanam one should practice Matsyasana immediately to ease backache.

Sarvangasana related pose

The sequential related poses of shoulderstand yoga are:

  • Halasana
  • Ardha Halasana
  • Viprit Karni
  • Matsyasana
  • Uttanpadasana

Top benefits of Sarvangasana

Some of the most important benefits of Sarvangasana are given below:

  1. Thyroid gland: The shoulderstand yoga pose is good for the healthy functioning of pituitary, pineal, kidney, liver, spleen and testes. Thus, it regulates the functions of all the glands of the body.
  2. Invigorates circulatory system: The asana is good in case of circulatory system, respiratory system and digestive system.
  3. Headache: It enhances the supply of blood to the head region and good for managing headache and migraine.
  4. Hypertension: It has cooling effect to the nerves, thus beneficial for high blood pressure patient.
  5. Insomnia: It is good for insomnia patient as it facilitates blood supply to this region.
  6. Constipation: It seems to be panacea for constipation patient. Person suffering from constipation should practice it regularly.
  7. Intestinal ulcers: It stimulates the intestinal and stomach glands thus good for ulcer in these region.
  8. Hair fall: It enhances supply of blood in the head region and prevents hair fall.
  9. Sexual disorders: The yoga pose is beneficial in case of sexual problems such as frequent abortions, leucorrhoea, syphilis, etc.
  10. Weight Loss: It helps in burning of fat.
  11. Eyesight: It is good for eye vision.
  12. Skin care: It helps to prevent wrinkles, pimples and delay aging.

Sarvangasana precautions

The shoulderstand yoga pose has contraindications and side effects. Some of the cautions of Sarvangasana are being mentioned below.

  • The asana shouldn’t be performed by those who have high blood pressure.
  • Avoid this asana during menstruation.
  • Having experiencing spinal problems, skip this asana.
  • Don’t practice in case of glaucoma, acute thyroid problems, chronic neck conditions, shoulder injuries and retina problems.
  • It should be avoided by those who have heart problems, middle ear problem, capillary, weak age, spondylosis, and Slip disc.


  1. D.K.NANDY
  2. Joel
  3. Maria Thomas

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