Sarvangasana – Shoulderstand
(sarva – all and anga – limb so sarvangasana is an asana that benefits the whole body)
Salamba Sarvangasana – Supported Shoulderstand
Niralamba Sarvangasana – Unsupported Shoulderstand or Candle

Sarvangasana (Shoulderstand) - the Queen or Mother of all postures - and Sirsasana (Headstand) - the King or Father of all postures - are considered as fundamental postures in many yoga systems because of the many therapeutic benefits that can be derived from doing them. The practice of both these asanas is said to be a panacea for many diseases. Sarvangasana is an inverted pose. Inversions revitalize and rejuvenate the whole body. When the body is turned upside down, the effects of gravity are reversed and the vital organs and brain are flooded with blood and nourishment.

Unlike Headstand where the body is totally inverted, Shoulderstand involves some form of forward bending because the neck is flexed and the back of the head is on the floor.

Shoulderstand and Headstand both bring clarity, poise, energy, strength and vibrant health to the body and mind. By practicing Shoulderstand which cools the body down and Headstand which heats the body up, the body’s balance is restored and maintained. (NB: Shoulderstand can be practiced without Headstand, but it is not recommended to practice Headstand without Shoulderstand).

In the sequencing of the two postures, Headstand generally comes before Shoulderstand; in the Astanga Vinyasa Yoga or Power Yoga, the order is reversed. Shoulderstand is best done towards the end of the practice. Its soothing and quietening effects make it a good posture to do before Savasana or Corpse Pose.

Ancient yogic texts say that Shoulderstand must be practiced regularly on a daily basis to bring the body to an optimum state of well-being. However, the benefits are not immediate but acquired over a certain period of time.

Shoulderstand is one of the three classical poses together with Headstand (Sirsasana) and Sitting Forward Bend (Paschimottanasana). Shoulderstand is not a particularly difficult posture to master and many of us can remember doing it as a child. It is not, however, a beginner’s pose but an intermediate to advanced one. It appears easy because flexibility in the back or in the hamstrings – which prevent many practitioners from achieving many postures – is not an issue here. It is a fact though that more people get hurt doing Shoulderstand than any other posture - Headstand included - partly because the pose is held for longer; injuries include compression of the upper spine and restricted neck mobility. Chronic neck tension affects more and more people with debilitating effects in certain instances. It must always be borne in mind that poses that can help us can also hurt us if not done with sensitivity. We need to constantly remind ourselves of two enduring principles at the heart of yoga: ahimsa or non violence towards others and oneself and svadhyaya or self-study. If we experience the slightest amount of pain in the shoulder-neck area or feel pressure in the head or the eyes, we must immediately come down from Shoulderstand, and practice more gentle postures instead such as Viparita Karani (same posture as Shoulderstand but keeping the back at a 45º angle to the floor and no chin lock) and Setu Bandha (supported Bridge Pose) which will give us similar benefits without compromising the integrity and alignment of the body. “The practice (Viparita Karani) should be done daily, gradually increasing the duration. After six months of practice, grey hairs and wrinkles become inconspicuous. One who practices it for yama (three hours) conquers death” – Hatha Yoga Pradipika, chapter 3, verse 82.
Shoulderstand may not be a posture for everybody, especially when beginning to do yoga. One must first prepare the body, making it strong and flexible by doing other postures and one must also develop an awareness of the posture to enjoy it and be safe in it. Some beginners may experience feelings of fear about inverting and may need to approach Shoulderstand even more gradually. There are several prerequisites which are essential to get the most out of inverting postures - a strong neck, a strong back and strong abdominal muscles. At the beginning, the breathing will be somewhat laboured but with practice, and as your back muscles get stronger, you will be able to breathe normally in Shoulderstand. You have to slowly build up the amount of staying time in the pose. BKS Iyengar in “Light on Yoga” advocates holding Shoulderstand for 5 minutes with even breathing, but with practice, an advanced practitioner will be able to stay for much longer. “Stay in this [asana] for five, ten, fifteen, even thirty minutes, doing recaka (exhalation) and puraka (inhalation) deeply (Jois, Yoga Mala p. 104, 2002).”
It is very rewarding to move beyond one’s perceived limitations and initial fears about inverting, but the mind and the body cannot be rushed.

Physical & Physiological Benefits

• reverses the effects of gravity on the body;
• works, stimulates and rejuvenates the whole body;
• makes the back muscles stronger and releases tension in the neck and lower back;
• restores youthfulness to the spine (the Meru Danda); the spine becomes healthy, strong and flexible;
• decompresses and re-aligns the spine;
• straightens the back;
• stretches the shoulders, the neck and upper back;
• brings freedom to the chest and shoulders;
• tones the legs and buttocks;
• stimulates and balances the thyroid and the parathyroid glands (regulation of metabolism);
• activates the pineal and pituitary glands;
• increases blood circulation to the chest, heart, shoulders, upper back, neck and head and also to the roots of spinal nerves;
• helps with venous return and lymph drainage in the legs (prevents varicose veins);
• purifies the blood;
• helps keep blood pressure low;
• the heart does not have to work so hard because of the inversion;
• massages the abdominal organs;
• cures congestion and enlargement of the liver and spleen;
• stimulates the digestive system (helps with digestion) and can help with anemia ;
• helps with bronchitis, asthma, and shortness of breath;
• helps with sinusitis and deepens the breathing;
• develops healthier lung tissue;
• corrects eyes, nose and throat problems;
• prevents loss of hair or premature greying;
• enables faster recovery after a long illness;
• regulates the sex glands (male and female);
• helps relieve the symptoms of menopause;
• helps with fertility;
• helps with painful menstruation and after childbirth;
• prevents prolapse of internal organs;
• helps with common colds, hypertension, hypotension, irritability, sleeplessness, constipation, urinary disorders, piles and hernia;
• reduces fatigue and alleviates insomnia;
• reduces obesity, chronic constipation and hemorrhoids;
• cures myalgia (muscular pain), lumbago and neuralgia.