Sarvangasana

Sarvangasana, commonly known as the shoulder stand, is an inverted yoga pose in which the body is supported by the shoulders and upper arms. The legs are extended upward, creating an inverted vertical line from the torso to the toes. It is often included in sequences of inverted poses in Hatha and other yoga traditions.

The name derives from Sanskrit: sarva- meaning "all" or "whole," anga meaning "limb," and asana meaning "pose." The pose is traditionally described as the practice that involves the whole body and is sometimes presented as a counterpose to forward bending.

Begin lying on the back with the arms alongside the torso. Press into the shoulders and upper arms while lifting the legs, engaging the core, and rolling onto the upper back. Support the torso with the hands placed on the back, then straighten the legs toward the ceiling. Keep the neck in a neutral position, chin tucked, and the gaze forward. Exit slowly by bending the knees and lowering the hips to the floor.

Traditionally, Sarvangasana is believed to stimulate the thyroid and other endocrine glands, improve circulation and lymphatic flow, strengthen the shoulders and core, and calm the nervous system. Scientific evidence for these effects is limited. The pose carries risks of neck and shoulder strain, especially if performed with improper alignment or on a hard surface. It is generally contraindicated for people with neck injury, acute neck problems, high blood pressure, glaucoma, heart conditions, pregnancy, or recent abdominal surgery; beginners should practice under supervision and with appropriate support.

Variations include practicing with wall support, using props such as a folded blanket or a strap, or performing a bent-knee version to reduce hamstring strain. A gradual progression typically begins with shoulder stand prep and safer inversions like Halasana or a supported inversion.