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Shoulder Stand Yoga Pose

Shoulder Stand Yoga Pose

The Shoulder Stand Yoga Pose is a powerful and invigorating posture that offers numerous benefits to both the mind and body. Also known as Sarvangasana in Sanskrit, this pose involves lifting the entire body weight onto the shoulders, forming a straight line from the head to the feet. While it may seem challenging at first, with practice and proper technique, the Shoulder Stand can become an integral part of your yoga practice. One of the primary benefits of this pose is its ability to activate and strengthen the entire upper body, particularly the shoulders, arms, and core muscles. By supporting the body's weight on the shoulders, the pose helps to build strength and stability, improving posture and alignment. Additionally, the Shoulder Stand promotes healthy blood circulation, as it reverses the blood flow from the lower extremities and directs it towards the head and heart. This increased blood flow nourishes and rejuvenates the brain, helping to improve focus, concentration, and overall mental well-being. In addition to its physical benefits, the Shoulder Stand also has a calming and soothing effect on the nervous system. When practiced regularly, it can help alleviate stress, anxiety, and insomnia. The inversion aspect of this pose also stimulates the thyroid gland, which plays a significant role in regulating metabolism, thereby aiding in weight management. However, it is important to practice the Shoulder Stand with caution and proper guidance, as it can place strain on the neck and shoulders if not performed correctly. Individuals with neck or shoulder injuries, high blood pressure, glaucoma, or other health conditions should avoid this pose or seek advice from a qualified yoga instructor. When executed mindfully and safely, the Shoulder Stand Yoga Pose can be an excellent addition to your yoga practice, offering a myriad of physical and mental benefits. Remember to warm up adequately before attempting this pose, and if you are new to yoga, it is advisable to practice under the guidance of a trained instructor to ensure proper alignment and technique.


  • Start by lying on your back with your arms alongside your body and palms facing down.
  • Bend your knees and bring your heels as close as possible to your buttocks.
  • Press your palms down into the floor and use your abdominal muscles to lift your legs up towards the ceiling.
  • Continue to lift your hips, lower back, and then middle and upper back off the mat, supporting your lower back with your hands.
  • Keep your legs and spine straight, and try to bring your hips directly over your shoulders.
  • Maintain your balance and hold the pose for a few breaths, engaging your core muscles.
  • Slowly exhale and lower your legs and spine back down to the mat, one vertebra at a time.
  • Extend your legs fully along the mat and rest for a few breaths before repeating the pose.

Tips & Tricks

  • Engage your core muscles throughout the pose to maintain stability and balance.
  • Focus on keeping your neck aligned with your spine to avoid strain.
  • Use your shoulder and arm strength to support yourself in the pose.
  • Practice proper breathing, inhaling deeply and exhaling fully to enhance relaxation.
  • Start with a brief warm-up to prepare your body, especially your neck and shoulder muscles.
  • Gradually increase the duration of your shoulder stand over time to improve strength and flexibility.
  • Listen to your body and modify the pose if you experience any discomfort or pain.
  • Consider using props such as blankets or blocks for added support and stability as you build strength in the pose.
  • Practice under the guidance of a certified yoga instructor to ensure proper form and technique.
  • Stay consistent and patient with your practice, as progress in the shoulder stand can take time.

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