Master Shoulder Stand (Sarvangasana) for Inner Focus and Calm
Why Shoulder Stand is Perfect for This Time of Year
Do you agree that the Shoulder Stand is a great autumn/winter pose?
It's the time of the year that naturally invites us to draw our intention inward, to reflect, and evaluate. This makes the Shoulder Stand, or when young, also referred to as 'the candle,' such a fitting inversion Yoga pose for the darker months.
You might think, 'How can you reflect in this pose? It's impossible!'
The truth is that it needs practice and strength.
But once you master Sarvangasana, translated as All Limbs Pose because the entire body is involved, it shows you its full potential.
The calm and focus result from the neck's deep forward bend, which can stimulate the parasympathetic nervous system (rest and digest) via the vagus nerve. But at the same time, this deep forward bend is also its challenge.
Sarvangasana was a regular feature during our sessions when I started practising Yoga. But all of a sudden, I was scared. My body was not prepared to throw up my legs any longer. I was afraid of falling over and breaking my neck. And it took me quite some time to overcome it for good.
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Building a Strong Foundation with Sthira
One crucial aspect of Yoga that helped me was sthira, which translates as strong or steady. Think of sthira as the foundation of a house—strong and steady; it supports everything above it.
I realised the importance of creating a strong foundation with my arms and shoulders and pairing it with a purposeful lift when practising the Shoulder Stand pose.
Our neck is made for mobility. We need to be able to turn our heads quickly when crossing the road safely or looking for food. The mobility we naturally need causes the neck to be vulnerable, too, because it lacks strength.
Patience is the key when learning or mastering how to safely practise shoulder stand pose. It's a gradual process that requires consistent practice and strength-building.
Funnily, the Shoulder Stand is the only pose in my Yoga sessions when everyone swings themselves up there before I even finish saying the word. It might be due to our collective childhood memories, but this is one of the poses where students should wait and follow the instructions and be mindful.
How to Prepare for Shoulder Stand Safely
Start here!
It is worthwhile learning this firm foundation of sthira first.
The Bridge Pose, Dwi Pada Pitam, is an excellent starting point. It offers a similar neck positioning but more gently, allowing your shoulders to take some weight gradually. This pose builds strength in the entire body, with the best preparation for the arms, chest, and shoulder area, bending the elbows to 90 degrees and pressing the floor away with the upper arms.
Once your body gains strength and Dwi Pada Pitam comes with ease, you can turn the pose upside down against the wall.
You lie on the floor with your legs up the wall, bend your knees, press the wall away with your feet and with an inbreath, lift your pelvis and roll your back off the floor as much as comfortable. With the outbreath, roll back down.
This is a fantastic way into shoulder stand; you work with the wall for as long as it takes to be ready. You can prepare the neck and shoulder area slowly and steadily for it to take the entire weight, all with the support of the wall.
Once you gain confidence, you can straighten one leg up and then eventually two, et voila, there you are.
Using the wall teaches your body the pattern of rolling away from the floor and up.
Half Shoulder Stand
When you are ready to move away from the wall, continue your journey with Viparita Karani. The Hatha Yoga Pradipika (HYP) introduces Viparita Karani as a Mudra, a body gesture, rather than an asana, a body posture. Mudras are practised for their energetic effect.
Viparita Karani has its own benefits.
According to HYP III, 80-82, the practice increases the digestive fire, Agni, and wrinkles and grey hair disappear when practised daily for six months. If you practise it daily for only three hours (yes, that's right, 3 hrs), the fear of death is conquered.
You might see Viparita Karani in some places as mere legs up the wall; this won't have the full effect, though. It is the pelvic lift which brings the energetic shift.
TIP: The HYP suggests holding Viparita Karani only for a moment on the first day and then gradually increasing each day. (HYP III 81-82)
Transitioning to Full Shoulder Stand
Once you feel confident in practising Shoulder Stand against the wall and practising Viparita Karani, take the next step. Start straightening up from Viparita Karani by bringing your chest closer to your chin, being mindful of your neck, and making your legs more perpendicular.
Here’s how you enter, hold and exit the Shoulder Stand:
Lie on the floor, legs stretched out, arms alongside the body, and walk the hands further down to create length through the neck.
IN and lift your legs and knees to your chest, roll your back off the floor and stretch out your back and legs.
Bend your elbows to bring your hand on your back, fingers pointing up to the legs.
Arrive in the pose. Notice if anything needs adjusting. This might be bringing the elbows closer to each other and rolling a little further up onto your shoulders.
Make these adjustments with utter focus and being super careful, I like to bend the knees again while adjusting and straighten up again afterwards.
Always ensure your neck is comfortable and happy in the pose. Safety first.
Press the floor away with your upper arms to create this firm foundation.
Let the legs lift strongly and point the toes.
Gaze to your navel.
Maintain subtle breathing.
Hold as long as you feel strong in the pose.
Exit by carefully bending your knees to your chest, bringing your arms back onto the floor, rolling your back slowly down, getting your feet on the floor, and stretching your legs out again. (With a strong core, you can lower your legs back down; be mindful that your waist stays connected to the ground).
Classical poses to balance Sarvangasana are Fish Pose, Matsyasana, Bridge Pose again, or Cobra Pose, Bhujangasana.
The Benefits of Shoulder Stand
By stretching the shoulders and neck, the Shoulder Stand helps release built-up tension, while the calming effect on the nervous system promotes better sleep and reduces fatigue.
It helps reduce fluid retention in the legs and feet, making it a perfect pose for the evening.
The inversion element of the pose strengthens the digestive fire, which also helps with constipation.
Regular practice benefits the hormonal cycle, which is great for menstrual imbalances.
Precautions and When to Avoid Shoulder Stand
It is better not to be practised in case of
Acute Headache
High blood pressure
During Menstruation
For individuals with neck injuries, the pose’s weight-bearing nature can exacerbate existing issues, making it essential to avoid without proper guidance.
Pregnancy if you are inexperienced with this pose. If you are experienced with the pose, it can be practised as long as it is comfortable.
Read what the Yoga Makaranda (by T.Krishnamacharya, published 1938) has to say. Krishnamacharya is seen as the father of the Yoga poses that we practise today:
This asana and the next asana (sirsasana) that will be described must be practised very carefully and with great caution, remembering the earlier warnings. Before practising these asanas, we first determine that the body is in good healthy condition. Only then can one begin practising. There might be many problems if one starts practising in a hurry. It is much better that these asanas are first learned properly under the guidance of a guru. While describing these two asanas, the yoga sastras and experts say that in the same way that the head and the heart are the vital parts of our body, similarly, among all the asanas, these two asanas are like the head and the heart. It is said with much authority that if these two asanas are practised regularly and properly, the practitioner will experience the awakening and rise of kundalini. Due to this, they will experience the blessings of Isvara and will be swallowed in the sea of eternal bliss. So say the great.
Here are some Fun Variations
Once you have mastered Sarvangasana, you might want to challenge yourself and try some different variations.
Try to lower and lift one leg at a time; this can help you straighten up a little more.
Another version is to bend one knee and let it rest on your forehead. The forehead is the home of the Ajna Chakra, the centre of focus. Hence, this variation is meant to help with the focus.
Or maybe you venture into the unsupported Shoulder Stand called Niralamba Sarvangasana. Here, the arms are overhead and raised towards the legs, so the shoulders only support the body.
Restorative Version
Final Thoughts
Shoulder Stand, or Sarvangasana, is a transformative pose that embodies the essence of balance and focus. By gradually building strength and cultivating a steady foundation, you can experience its many physical and energetic benefits—from calming the nervous system to enhancing digestive fire. While the pose offers incredible rewards, patience and mindfulness are essential, especially for protecting the neck.
Whether you're just beginning with preparatory poses or refining your full Shoulder Stand, the journey itself is deeply rewarding. In the same way autumn invites us to draw inward, Shoulder Stand offers a moment to pause, reflect, and connect with our inner strength. This season, let Sarvangasana remind you of the balance and calm you can cultivate on and off the mat.
Take it one step at a time, and don’t forget to enjoy the process!
Now I’d love to hear from you: What is your experience with Shoulder Stand? Love it or loath it? Feel free to share your thoughts below!
Let’s start a conversation. Leave a message on Instagram, Facebook, or even an old email OR comment below :)
I love hearing from you!
Katja x
P.S. Did you know that your healthy eating habits also affect your Yoga practice, positively of course?