Shoulder Stand
Sarvangasana
Shoulder Stand (Sarvangasana, meaning "all limbs posture" in Sanskrit) is traditionally called the Queen of Asanas, complementing the King (Headstand) as a nourishing, cooling inversion in contrast to Headstand's stimulating heat. The pose places the weight on the shoulders and upper arms while the neck remains long, stimulating the thyroid and parathyroid glands through gentle compression and release. The inversion calms the nervous system, reduces anxiety, and is traditionally used to balance an overstimulated mind. It requires a careful set-up with blankets under the shoulders to protect the neck, and should always be taught by an experienced teacher before being practised independently.
Benefits
- Stimulates the thyroid and parathyroid glands
- Calms the brain and helps relieve stress
- Stretches the neck and shoulders
- Tones the legs and buttocks
- Improves circulation and reduces fatigue
Step-by-Step Instructions
- 1
Lie on your back and draw your knees toward your chest.
- 2
Swing your legs overhead and support your lower back with your hands.
- 3
Walk the hands down toward the shoulders as you straighten the legs toward the ceiling.
- 4
Press the elbows down firmly and keep the neck relaxed on the mat.
- 5
Stack the hips over the shoulders and feet over the hips.
- 6
Hold for 5–10 breaths.
- 7
Lower slowly by rolling the spine down, one vertebra at a time.
Common Mistakes to Avoid
Turning the head: keep the neck still and gaze toward the ceiling
Collapsing the chest: press the elbows down and open the chest
Rushing in or out: transition slowly to protect the neck
Modifications & Variations
Place a folded blanket under the shoulders to protect the neck
Practice Legs Up the Wall as a preparation
Safety Notes
⚠Neck injury
⚠High blood pressure
⚠Menstruation
⚠Glaucoma
⚠Pregnancy beyond first trimester
