All Poses
ShoulderstandIntermediateinversion

Variations (1)

SU

With Props (2)

SASA

Shoulderstand

सर्वाङ्गासन

Salamba Sarvangasana is an inversion that brings numerous benefits to the body and mind. It calms the brain, helps relieve stress and mild depression, and stimulates the thyroid gland.

Anatomy Involved

Benefits

6

Avoid If

5
  • Neck injury
  • High blood pressure
  • Glaucoma
  • Pregnancy
  • Menstruation

Common Mistakes to Avoid

✕Kicking up with momentum instead of controlled engagement
✕Collapsing into the shoulders — push the floor away
✕Holding the breath — maintain steady breathing
✕Looking around the room — keep the gaze steady
✕Coming down too quickly — lower with control
✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues
  • 1Engage the core to maintain stability
  • 2Press firmly through the foundation — hands, forearms, or head
  • 3Keep the body in one straight line from base to feet
  • 4Breathe steadily — do not hold the breath
  • 5Come down slowly and with control
  • 6Surrender the weight of the body to the props and the floor

Pose Details

Helps With

anxietyinsomniadigestive problemsposture correctionstrength

Pose Type

inversionrestorative

Body Focus

full bodyspineneckshoulderscore

Focus Areas

strengthrelaxationbreathing

Best For

beginnersteensathletesdesk workers

Yoga Styles

iyengarhatharestorative

When to Practice

peak posecool downeveningrestorative

Position

inverted

Modify If You Have

shoulder injury

Use extensive blanket support under shoulders, ensure chest opening.

Target Areas

AbsDeltoids

Practice Flow

Adho Mukha Svanasana
Adho Mukha Svanasana
Standing Forward Bend
Standing Forward Bend
Shoulderstand
This pose
Adho Mukha Virasana (Child's Pose)
Adho Mukha Virasana (Child's Pose)
Savasana
Savasana

About this Pose

Salamba Sarvangasana is an inversion that brings numerous benefits to the body and mind. It calms the brain, helps relieve stress and mild depression, and stimulates the thyroid gland.

How to Practice

1

1. Lie on your back with legs straight and arms alongside your body.

2

2. Inhale, lift your legs up, then lift your hips off the floor.

3

3. Support your back with your hands, keeping elbows close to your shoulders.

4

4. Walk your hands up your back towards your shoulder blades, straightening your torso.

5

5. Tuck your chin towards your chest, keeping the back of the neck long and straight.

5 more steps remaining

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Frequently Asked Questions

Common questions about Shoulderstand

What is Shoulderstand?

Salamba Sarvangasana is an inversion that brings numerous benefits to the body and mind. It calms the brain, helps relieve stress and mild depression, and stimulates the thyroid gland.

What are the benefits of Shoulderstand?

Calms the brain. Stimulates the thyroid gland. Strengthens the back. Improves digestion. Reduces fatigue. Relieves stress and mild depression.

Who should avoid Shoulderstand?

Avoid this pose if you have: Neck injury, High blood pressure, Glaucoma, Pregnancy, Menstruation.

How many steps are in Shoulderstand?

Shoulderstand is practiced in 10 steps. Lie on your back with legs straight and arms alongside your body.

Is Shoulderstand suitable for beginners?

Shoulderstand is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Shoulderstand?

You may use: blanket, strap, wall. Props make the pose more accessible and comfortable.

What conditions does Shoulderstand help with?

Shoulderstand is therapeutic for: anxiety, insomnia, digestive problems, posture correction, strength.

What poses should I do before Shoulderstand?

Prepare with: Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.

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