Sarvangasana: The Mother of All Yoga Sequences

Sarvangasana: The Complete Guide to Shoulder Stand Pose

Every yoga pose targets specific benefits for different body parts. However, amidst our busy schedules, finding time for multiple asanas can be challenging. If you’re looking for a single pose that revitalizes your entire body and instills a sense of new life and strength, Sarvangasana (Shoulder Stand Pose) is your answer!

What is Sarvangasana?

Sarvangasana (The Shoulder Stand), derived from Sanskrit words meaning “whole body posture,” is renowned in Hatha yoga for its comprehensive benefits. By lifting the entire body with the support of hands and shoulders, this pose plays a pivotal role in enhancing overall body function and well-being.

How to Practice Sarvangasana

Follow these steps to perform The Shoulder Stand correctly:

1. Lie on your back with your hands alongside your body.
2. Lift your legs, hips, and back off the ground, supporting your back with your hands.
3. Ensure your body forms a straight line by pressing your elbows and hands into the floor.
4. Keep your legs firm and straight, with your toes pointing over your nose.
5. Hold the pose for 30-60 seconds while breathing deeply.
6. To release, slowly bring your knees towards your forehead and then lower your entire body back to the floor.

Also Read – Top 10 Excellent Benefits of Sarvangasana (Shoulder Stand)

Precautions and Considerations

Before attempting Sarvangasana yoga, keep the following in mind:

• Warm up with other yoga poses to prepare your muscles, especially your neck and lower back.
• Practice under the guidance of a qualified yoga instructor to avoid neck strain or injury.
• Avoid this pose if you have high blood pressure, neck or back injuries, or certain cardiovascular conditions.

Benefits of Sarvangasana

The Shoulder Stand offers a wide range of benefits, including:

1. Thyroid Regulation: Enhances thyroid function by increasing blood flow to the throat.
2. Heart Health: Improves blood circulation to the heart region.
3. Strength and Vitality: Develops vigour and confidence through regular practice.
4. Headache Relief: Alleviates headaches and migraines by boosting blood flow to the head.
5. Digestive Health: Helps relieve constipation and stimulates abdominal organs.
6. Skin and Hair Health: Delays aging, reduces wrinkles, and prevents hair fall.
7. Stress and insomnia: Calms nerves and promotes better sleep.

Conclusion

Sarvangasana, often called the “Mother of All Yoga Poses,” is a powerful inversion that supports holistic health on physical, mental, and energetic levels. Regular practice helps improve blood circulation, stimulate the thyroid gland, balance hormones, strengthen the spine, and calm the nervous system. Beyond its physical benefits, Sarvangasana encourages mental clarity, emotional balance, and deep inner awareness, making it an essential pose in a well-rounded yoga practice. When performed with correct alignment and mindful breathing, it becomes a tool for rejuvenation, stress relief, and overall vitality.

To fully understand and safely practice advanced postures like Sarvang asana, proper guidance is essential. Learning under experienced teachers allows practitioners to explore alignment, variations, and therapeutic applications in depth. A 200 Hour Yoga Teacher Training in India at Rishikul Yogshala offers this authentic and structured learning experience, combining traditional yogic wisdom with modern teaching methodology. Through disciplined practice, expert instruction, and philosophical study, students develop a strong foundation in yoga. Integrating Sarvang asana into daily practice under such guidance turns yoga into a lifestyle, fostering balance, awareness, and holistic well-being.

Last Updated On:08-12-2025