Published May 14, 2026 02:14PM
Yoga Journal’s archives series is a curated collection of articles originally published in past issues beginning in 1975. This article about Shoulderstand first appeared in the January-February 1982 issue of Yoga Journal.
Shoulderstand (Sarvangasana) is one of the core poses of yoga. Not only does it provide the unique and important psychological benefits of inversion, but with its variations it can also provide a mini-asana session for the busy student.
The translation of the Sanskrit name “Sarvangasana” is “sarva” meaning “all” and “anga” meaning “limb.” Thus, Sarvangasana is an asana that benefits the whole body, especially through the metabolism. It is interesting to note that science agrees with the ancient yogis.
Recent scientific studies have proved that turning the body upside down augments the flow of venous blood from the lower extremities to the heart and increases the blood to the thyroid gland, located just above the breastbone (sternum).
Another benefit of turning the body upside down is the effect this has upon the venous system. Unlike arteries, veins do not have a muscular lining and therefore cannot control their diameter by contraction and relaxation. This fact, in combination with the pull of gravity, tends to allow blood to pool in the legs.
Without muscular activity, blood does not return to the heart, and blood pressure drops. Oxygen to the brain is therefore lessened, and one can feel dizzy or lightheaded, sometimes enough to faint.
Shoulderstand can help alleviate these problems. It can be especially helpful for relieving fatigue at the end of a busy day. Runners say it can also help prevent leg soreness, probably by helping to drain out waste products from the muscles.
Shoulderstand variations include forward bending (Plough Pose/Halasana), backward bending (Bridge/Setu Bandha Sarvangasana), and twisting (Side Bridge/Parsva Sarvangasana), as well as Lotus Bridge (Parsva Urdhva Padmasana in Sarvangasana). These variations, as well as others, work the vertebral column in most ways and can provide an almost complete yoga session when practiced with a 5 to 10 minute Shoulderstand.
This series of stretches and contracts the major muscle groups as well as the spine and major joints.
Just as important as the physiological benefits of Shoulderstand are the psychological ones. Shoulderstand is sometimes called the “great mother pose” because it confers the nurturing, calming effects on the body and mind that a mother confers on her child. In addition, during the practice of Shoulderstand, one cannot look outward upon the world; one looks toward the heart. This asana is a good time to observe the emotional life and see how it may or may not be reflecting the purity and equanimity of yoga. One way to bring quietness into the pose is to take the consciousness away from the eyes, which always look outward, and let that consciousness drop downward to the back of the brain so that the eyes become receptive while open. When the student does this, a softness and stillness comes to the eyes. This reflects the inner stillness that an asana can engender.
(Photo: Yoga Journal, 1982)
How to Practice Shoulderstand
When one is ready to practice Shoulderstand in the center of the room, the mats should be carefully placed. The best type of mats are thick wool ones; the mats) should be placed next to the shoulders so that the head is off the mat.
Make sure the buttocks are on the same level as the shoulders to avoid arching the back too much. Beginners should come up with bent knees toward the forehead, supporting the back with the hands, and raise the legs only after the back is straight and stability has been gained. Intermediate students may come up with straight legs, provided there is sufficient abdominal strength to keep the lower back from arching.
These movements should be done on an exhalation. Try to keep the elbows no wider than the shoulders; a wide belt may be slipped around the arms just above the elbows to help keep the elbows together. Remember that the chest should be brought toward the chin, not vice versa. The throat should remain passive and the breathing relaxed. The curve in the neck should be as normal as possible, perhaps facilitated by placing a small rolled towel under the neck if the curve tends to flatten out too much. The hands should be brought as close to the shoulder blades (scapula) as possible, and then may be turned fingers up or fingers towards the spine. The latter position helps one to lift the vertebral column more efficiently. The body, from the center axis of the shoulder joints to the ankle joints, should be in a straight line. The feet are kept extended evenly and the legs are together. The pose can be held from 1 to 15 minutes, depending on ability.
To come out of the pose, the beginner may bring the knees to the fore-hand, place the hands, palms down, on the floor, and roll out slowly. The head should be kept on the floor and the lower back down as the legs are lowered. Intermediate students do the same with straight legs. Be sure to exhale on the action. After the pose, lie for a few moments observing the effects of the pose, then roll onto the side and get up slowly.
Shoulderstand FAQ
Q: Should I practice Shoulderstand during pregnancy or menstruation?
A: Shoulderstand is best avoided during menstruation to prevent flow reversal; it’s best to consult with a health professional before practicing Shoulderstand while pregnant, although it is typically considered okay. A nice variation is with the chair as shown in Figures 2, 3 and 4. It helps to place the chair against the wall when pushing up.
Q: Why does my face turn bright red in Shoulderstand?
A: Redness indicates blood trapped in the head due to compression on the jugular veins on either side of the neck. Raise your shoulders by using higher blankets or work with a chair as shown, putting even more weight on the chair, thus freeing the throat and alleviating the pressure on the veins.
Q: How do I begin practicing Shoulderstand?
A: Begin with correctly placed blankets (See Figure 5). Using a wall, slowly push your feet against it to raise the pelvis up. Clasp the hands behind the back and stretch your arms toward the wall. Push your wrists down and turn your shoulders out. Hold for five to ten breaths, then release the hands, placing the palms down on the mat. Then slowly come down with an exhalation. Gradually, as the pose becomes more comfortable, try to support your back with your hands and raise your legs one by one to complete the pose.
A Note for Teachers
The most important part of a beautiful and healthful Shoulderstand is the base. It should be remembered that the neck (cervical vertebrae are the most delicate moving vertebrae of the spine and should be protected from bearing too much weight in the pose. One way to prevent strain is by the use of two rolled blankets (or blocks covered by blankets) to give support to the shoulders (See Figure 5). The blankets should come to the edge of the shoulders, and the neck should be in the gully between the blankets; thus, no weight is borne by the base of the neck. This protects the lower cervical spine and releases the throat.
There should be little weight felt on the back of the head. Too much weight felt here indicates the blankets are not high enough. It is often beneficial to place a yoga mat both under the blankets to prevent them from sliding on the floor and over them to help keep the elbows from slipping out too far. Figure 5 shows a good placement of the blankets, but elbows that are too far out. Unless the elbows are in line with the shoulders, one cannot get the downward “push” or leverage to lift the spine upward. Figure 6 shows the use of a wide belt to keep the elbows closer together.
Before going up into the pose, it is advisable to place another blanket under the buttocks and thighs. Make sure it is the same height as the shoulder supports. When the student lies down, her spine should be parallel to the floor. Without this lower blanket, the buttocks will be much lower than the upper body and cause too much arch in the lower (lumbar) spine.
The use of a folding chair can be useful when one is quite tired, especially for a student with tight shoulders and elbows that stick out too far, or for a student who should be slow to put any weight on the neck (for instance someone recovering from an injury).
Figures 2, 3 and 4 show how one can first lift up on the chair, raise the legs one by one to balance, and then draw the chair toward the back to get the proper support and lift. Coming out, the procedure is reversed.
Ref: https://www.yogajournal.com/practice/sarvangasana-shoulderstand-explainer/
