How to Do Sarvangasana and Its Benefits?

If you are a yoga enthusiast and love to try new yoga asanas every day. In this article, we are going to discuss how to do Sarvangasana, or what is also known as the Shoulder Stand pose, and What are the benefits of practicing Sarvangasana. Sarvangasana Yoga is a popular yoga posture. The shoulders support the weight of the entire body in this yoga pose. Sarvangasana has many benefits. It also supports both physical and emotional well-being.

What Is Sarvangasana?

Sarvang asana is also known as the Shoulder Stand Pose. It is a yoga asana that involves balancing the whole body on the shoulders with the support of the hands and that is why it is called the Shoulder Stand Pose. Sarvangasana, in which ‘sarva’ meaning whole, and ‘anga’ meaning parts, together combined and formed this word.

How to do Sarvangasana (Shoulder Stand Pose)?

To practice Sarvangasana, you have to follow a few simple steps, you can start by:

  • Lie straight on your back on a yoga mat with your hands by your sides and hands facing down.
  • Deeply Inhale and then slowly lift your legs off the floor, keeping them straight. Use your hands to support your lower back as you lift your legs upward.
  • Bring your elbows closer to one another and slowly slide your hands to your back, toward the tip of your shoulder. By pressing the hands into the back and the elbows down to the floor, keep the spine and legs straight. Your weight should be balanced by your shoulders and upper arms.
  • As you slowly raise your hips off the ground, your body and legs will become vertical. Your upper arms and shoulders should be able to hold your weight.
  • After you’re in the pose, raise your legs straight and keep them in line with your body. To keep your balance, tighten your abdominal muscles.
  • For 30 to 60 seconds, maintain the pose and deep breathing.
  • Lower the knees to the forehead to release the position. Place your hands on the ground with your hands down. Bring your spine down to the floor slowly, without raising your head.
  • Bring the legs down to the ground and take at least a few minutes to relax.

Benefits of Sarvangasana

Practicing Sarvangasana daily has several benefits, some of them are:

1. Sarvangasana promotes blood circulation throughout the body, particularly to the brain, improving oxygen supply and overall health.

2. Practicing the sarvangasana pose strengthens the muscles in the shoulders, arms, and upper back.

3. It improves upper body strength and stability.

4. Sarvangasana helps keep the mind calm and reduce stress.

5. This yoga pose also helps in digestion.

6. Practicing Sarvangasana can improve respiratory function and prevent us from symptoms of asthma and bronchitis.

7. The increased blood flow to the brain can enhance concentration, focus, and memory.

8. The Shoulder Stand pose has a calming effect on the nervous system, promoting relaxation and a sense of well-being.

9. Sarvangasana tones the abdominal organs, promoting better digestion.

10. It is a natural solution to various infectious diseases.

Side Effects of Sarvangasana

It is advised to consult with a professional or a yoga instructor before doing this yoga pose. Heart patients, high blood pressure patients, and patients with severe myopia, pregnancies, and respiratory problems are advised to consult a professional before performing the sarvangasana yoga pose. This also applies to those with menstrual problems and neck pain.

If sarvangasana is not done correctly, it can have serious negative effects. You can have injuries to your neck and spine. Shoulder and upper arm pain are the possible side effects. Inadequate blood flow to the brain can be caused by an excessive amount of strain on the body. It can further cause discomfort and dizziness. That’s why it is necessary to perform sarvangasana under expert supervision.


Sarvangasana, or the Shoulder Stand Pose, offers several benefits for both the body and mind. By practicing this yoga pose regularly, you can experience improved circulation, strength, and flexibility. Its various health benefits make it one of the most practiced yoga. Also, Sarvangasana helps in digestion, and respiratory health, and improves our mental health by reducing stress. Sarvangasana provides a holistic approach to well-being, addressing physical, mental, and emotional aspects of health. Sarvangasana improves the mental, emotional, and physical health of our body.

It is necessary to take the recommendation or practice this yoga pose under the guidance of a qualified instructor to ensure safety and proper alignment. You should not force yourself to perform this yoga pose. Try to do it step by step under the guidance of someone. By practicing regularly, you’ll gradually become proficient in performing this yoga posture., contributing to a healthier and more harmonious life.

Frequently Asked Questions (FAQs)

Is Sarvangasana easy?

Sarvangasana also known as the shoulder stand position should be learned carefully and slowly step by step. If you are a beginner, you may not know at first how to balance but with regular practice, you will gradually learn it.

Who can perform sarvangasana?

Anyone can perform Sarvangasana but there are few restrictions for some. For example, pregnant ladies should avoid performing this yoga pose, people with high blood sugar, heart problems, and brain diseases are all advised not to perform sarvangasana.

What is the other name for Sarvangasana?

The other name of Sarvangasana is the Shoulder Stand Pose.

What are the benefits of Sarvangasana?

Sarvangasana has many benefits such as improving our posture, increasing blood circulation, reducing stress, increasing upper body strength, and also helping in digestion.

What is the meaning of sarvangasana?

Sarvangasana is the combination of two words, Sarva meaning whole, and anga meaning parts.