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How to Do Sarvangasana? Shoulder Stand Pose: Steps & Benefits

by | Nov 6, 2020 | 0 comments


Sarvangasana Information

Sarvangasana is one of the best and most important asana in Hatha Yoga. It has a huge amount of benefits which cover all the body systems.

The word Sarvangasana had been taken from Sanskrit सर्वाङ्गासन. It is consisted of three words Sarv, Anga and Asana.

SARV – All or Whole

ANGA – Body Parts

ASANA – Posture Thus, the word ‘sarvanga’ means entire body. It is play a pivotal role for the overall functioning of the body. It is also known as ‘Mother of All Asanas.


01: First, lie down on your back and then join your legs together. Bring your body to a relax mode.

02: Inhale as in complete yogic breathing. Slowly raise the legs together.

03: Then raise the legs, the hips and the trunk in a continuous movement until they attain a vertical position.

04: Support the back on two sides with both the hands. Keep the elbows on the ground. Let the shoulders and the neck touch the ground. Keep the body steady. Keep the legs raised straight up.

05: Breathe normally. Look at the toes of the feet. Bend the legs towards the head.

06: Relax the body and bring the legs back to the ground without jerking the spine. In the asana, the weight of the entire body is borne by the shoulders.

07: Concentrate your mind on the thyroid gland in the lower part of the throat.


This asana can be practiced twice a day in the morning and in the evening. This asana should be followed by Matsyasana to derive all the benefits of Sarvangasana.

Practice this asana for two minutes in the beginning gradually increasing the time to the limit of half an hour.

Releasing the Pose

01: Inhale and while exhaling bend in the waist and lower the legs over the head, release the hands from the upper back.

02: Inhaling slowly lower the back to the floor, keeping the legs at a 90 degree angle from the floor. Here lower the back very slowly, vertebrae by vertebrae.

03: Exhaling slowly lower both legs back to the supine position.

Practice Notes


  • Keep the legs straight in knees with toes pointing to the sky.
  • Try and keep the body in a straight line from the chest to the tips of the toes.
  • Head straight and eye sight fixed on the toes.
  • Make sure that the trunk is raised enough vertically so that the chin can comfortably rest against the chest.


  • Bend the knees.
  • Move the neck or overstrain it in the chin lock position.
  • Bring the legs over the head when in the asana position but don’t keep them completely vertical if it causes tension.
  • Raise the head from the floor.
  • Tense the legs or point the feet as this contracts the legs and prevents drainage of blood.

Sarvangasana Related or Preparatory Pose


Ardha Halasana

Viparit Karni



Benefits of Sarvangasana

01: Healthy thyroid means healthy functioning of all the organs of the body. This asana diverts the flow of blood into the thyroid glands and promotes their health. It tones up the blood circulatory system, the respiratory system, the digestive system and the excretory system.

02: This is an ideal strength-giving asana. It energizes and invigorates the body.

03: It supplies abundant flow of blood to all the roots of the spinal column.

04: It preserves the elasticity of the spinal column and prevents it from being sluggish. Thus, youth is preserved for a long time.

05: It prevents nocturnal discharges effectively and helps in observing celibacy. It is a remedy for the diseases of the genitals and the anus.

06: It tones up the blood circulation and the digestive system.

07: It eliminates kidney troubles and the diseases of bladder.

08: It eliminates the pain in the heels and other disorder of the feet.

09: It is beneficial to those who suffer from anemia and leprosy.

10: It tones up the functioning of the nose and the ears. It purifies blood.

11: Women can safely practice this asana. This asana eliminates the disorder of the ovary.

12: This asana helps us maintain youth and it prevents wrinkles on the face.

13: It awakens the kundalini and stimulates gastric juices.

14: It eliminates the long-time diseases of the intestines like indigestion.

15: If there is a shortage of time, Sarvangasana, Matsyasana, Sheershasana and Pashchinmottanasana can keep you in perfect health.

16: This asana reduces fat on the stomach and waist.

Sarvangasana Precautions

The asana has contraindications. Some of the cautions of Sarvangasana are being mentioned below.

  • The asana shouldn’t be performed by those who have high blood pressure, heart conditions or brain diseases.
  • Avoid this asana during menstruation and pregnancy.
  • 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, slipped disc, headache and weak blood vessels in the eyes.

Planning to add Sarvangasana in your everyday yoga practice? Let us know if you are, using the comment section below.

If you found the article interesting, take a moment to share it with your friends and family.

Stay healthy stay strong and get the best out of life.

Thanks for reading!

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Sheershasana: Headstand Pose, Techniques and Benefits

Sheershasana: Headstand Pose, Techniques and Benefits

Sheershasana: ‘Sheersha’ means ‘head’. This asana is the head-stand pose. Hence it is called sheershasana. This asana is called the king of asanas. It is also known as ‘Kapaliasana’, ’Vrukshasana’ and ‘Viparitakarani’.


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