Shoulder Stand, or Sarvangasana in Sanskrit, is a revered inversion that is often referred to as the “queen of all poses” due to its wide-ranging benefits. This yoga pose strengthens the upper body and core, enhancing flexibility in the neck and shoulders. This pose can be used as part of a wind-down routine, one final stimulating pose before Savasana.
How do you do Shoulder Stand?
Step 1.
Begin laying on your back. Using your core strength and a bit of momentum as needed, roll backwards to lift your feet overhead.
Step 2.
Reach for the ground behind you with your toes. Your hips should stack over your shoulders.
Step 3.
Bring your hands to your lower back and walk your elbows closer together to support the lift of your hips.
Step 4.
Keep your chin slightly tucked (avoid tipping your head from side to side to protect your neck).
Step 5.
Lift your legs one at a time into the sky. Engage your core and glutes to stabilize your torso.
Step 6.
Ensure your hips stay stacked over your shoulders, knees and feet over hips. Straighten and keep your legs together, forming a straight line from your shoulders to your feet.
Step 7.
You can exit through a plow pose before rolling down and lowering your legs, or simply by bending your knees towards your forehead and gently roll back down to the mat.
Benefits of Shoulder Stand
Calms the brain and promotes mental clarity: Iyengar often said it builds emotional stability and increases pratyahara (withdrawal of the senses).
This inversion improves circulation by directing blood back toward the heart and brain
Opens the chest to support deep breathing and tones the abdominal organs, helping to stimulate digestion
it helps balance hormones, influencing vitality and emotional health
Variations of Shoulder Stand
Iyengar placed huge importance on using props like folded blankets under the shoulders to protect the neck, belts to keep the elbows in, and walls for beginners. Each variation could be adjusted depending on the student’s capabilities, needs, and goals.
One-legged Shoulder Stand, where one leg stays vertical while the other leg drops down toward the floor, challenging balance and flexibility.Play with lifting one leg straight up to the sky, holding for a couple of breaths, and switch.
Viparita Karani (Legs-Up-the-Wall Pose): Often taught as a gentler, restorative variation. In Iyengar Yoga, it’s typically practiced with support under the hips (like a bolster) and legs up a wall.
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