Sarvangasana, or Supported Shoulder Stand, is a foundational inversion in the practice of yoga, often called the “Queen of Asanas” due to its comprehensive benefits for the entire body. The Sanskrit name, derived from sarva (all) and anga (limb), suggests its impact on all body systems. This pose involves balancing the entire body on the shoulders, with the legs extended vertically. Approaching Sarvangasana requires strength, flexibility, and careful attention to alignment to ensure a safe and stable practice.
Necessary Preparation and Safety Considerations
Proper setup is required to protect the cervical spine. Use three to five firmly folded blankets under the shoulders and upper arms, allowing the head to rest on the floor off the edge of the blankets. This elevation creates space for the neck, maintaining its natural curve and preventing compression. A sufficient warm-up is also necessary, including poses such as Cat-Cow, Bridge Pose, and gentle neck rolls.
Given the inverted position and pressure on the neck, several absolute contraindications exist. Individuals with a neck injury, high blood pressure, or any heart condition must avoid Sarvangasana. The pose should also be skipped during menstruation, pregnancy, acute thyroid problems, glaucoma, or recent eye surgery. Increased blood flow to the head can exacerbate these conditions, so consulting a qualified instructor or healthcare provider is recommended.
Step-by-Step Guide to Entering Sarvangasana
Lie supine on the mat, ensuring shoulders are on the blanket stack and the head rests on the floor. Place your arms alongside your body, palms down, and draw your knees toward your chest. Exhale, press your palms into the floor, and lift your hips off the mat, drawing your legs up and back toward your head, as if entering Plough Pose (Halasana).
As your hips lift, immediately bend your elbows and place your hands on your back, walking them toward your shoulder blades to create a solid supporting shelf. Keep the elbows no wider than shoulder-width apart to maximize stability. Straighten your legs toward the ceiling, moving your torso and legs into a vertical line. This upward movement must be controlled and initiated from the core, avoiding sudden motions that could strain the neck.
Adjust your hands and elbows, walking them closer to your upper back to push your torso higher and more upright. The goal is to stack the hips directly over the shoulders, creating a plumb line from the shoulders through the hips to the heels. The weight must be distributed across the tops of the shoulders and upper arms, never sinking into the neck.
Refining Alignment and Supporting the Body
Once inverted, precise alignment is required for safety. The weight must rest entirely on the shoulders and upper arms, not the neck or head, emphasizing the importance of the blanket support. Actively press the outer edges of the upper arms and elbows down to lift the chest toward the chin, creating the chin lock (Jalandhara Bandha).
Engage the core and draw the lower ribs inward to prevent the lower back from overly arching, maintaining the body’s straight line. The legs should be active and firm, with inner thighs rotating inward and feet reaching upward. Keep the gaze steady toward the chest or toes, and never turn the head from side to side, as this can severely injure the neck joints. Maintaining a steady, calm breath helps sustain the muscular engagement and mental focus.
Safe Exit and Post-Pose Relaxation
The descent must be slow and deliberate to protect the spine. Gently lower the legs back over the head toward Plough Pose, keeping the torso lifted by the hands. Release your hands from your back and place your arms flat on the floor, palms down, using them as brakes. Slowly unroll your spine onto the mat, lowering one vertebra at a time until the tailbone touches down.
Once flat, draw your knees to your chest for a gentle counter-stretch to the lumbar spine. A counterpose is necessary following the inversion to neutralize the neck’s curvature and re-establish cervical alignment. The most common counterpose is Matsyasana (Fish Pose), which gently arches the upper back and extends the neck. Finish the practice by resting completely in Shavasana (Corpse Pose) to integrate the effects of the inversion.