Sarvangasana – Sarvangasana or shoulderstand pose is a great exercise for full body workout with innumerable benefits. Sarvangasana has three words in it: ‘Sarva’ meaning ‘Entire’, ‘Anga’ meaning ‘Body part’ and ‘Asana’ meaning ‘Pose’. This translates to ‘All Body Parts Pose’. Sarvangasana also known as Shoulderstand Pose is called the “Mother of all Yoga Poses” because it benefits the entire body and also mind. Sarvangasana (Shoulderstand Pose) can be categorized under intermediate level Yoga poses.

Sarvangasana helps boost energy in the body and hence can be included in flow Yoga sequences. Maharishi Patanjali calls it All Body Pose. Swami Sivananda calls it All Members Pose. Swami Ramdev in his book Yoga Darshan calls it Pan Physical Pose.

Table of Contents

  1. Benefit of Sarvangasana :
  2. What is Sarvangasana? :
  3. Sarvangasana Steps :
  4. Sarvangasana time duration :
  5. Does Sarvangasana regrow hair? :
  6. Who should not practice Sarvangasana? :
  7. Types of Sarvangasana :
      1. 1. Niratamba Sarvangasana :-
      2. 2. Urdhwapadmasana Sarvangasana :-
      3. 3. Pindasanam Sarvangasana :-

Benefit of Sarvangasana :

Sarvangasana tones up tho system, and many who start the practice of this asana feel its beneficial effects, within ashorttime. One statts feeling light, joints become supple and muscles are in better tone, all round, Its effects on the thyroid and parathyroid have been a matter of study, snd is of considerable help to cenain cases of hypothyroidism.

There is a good return of venous blood to the heart and there is a significant drop in the blood pressure in the legs after 5 minutes of practics. The neck and back get a copious supply ofl blood.


Benefits of Shoulderstand

  1. Regular practice in a steady, comfortable manner within a balanced yoga asana program Stimulates the Throat Chakra and therefore stimulates your thyroid and parathyroid glands, improving their overall functioning and therefore balancing the metabolism, digestion, and insulin production slows down your heart rate and lowers blood pressure, giving your heart a rest and reducing strain on your heart activates your parasympathetic nervous system, ensuring the proper function of all internal processes such as digestion
  2. and elimination as well as hormonal balance improves the venous return of blood from your legs and therefore is highly beneficial for varicose veins and hemorrhoids encourages deep abdominal breathing (because the use of the top portion of the lungs is limited), therefore increasing the effectiveness of each breath improves digestion and cures constipation as it releases gravitational compression on the colon provides a gentle massage to the heart and lung region strengthens the deep-core muscles, legs, buttocks, and lower back increases upper-body and arm strength

What is Sarvangasana? :

It is one of ths Inost cifficult postures as one has to prepare the body, especially the neck, before starting on the practice. Dwipadapeetam and Urdhwaprasritapadasanam are the two Dostures which prepare the body for Sarvangasanam Sarvangastna ds the name implies tones up all csntres, nerves, organs, joints and muscles.

The technique mentioned hereafter is not for absolute beginners, but for those who have practrsed the asanas mantioned in the prevaous issues and have attainec a Cettain proficiency in staying in the postures with the proper Yogic breathing decribed earlier on.

Sarvangasana Steps :


Lie flat on a soft mat, keeping the legs stretched out, feet together, ankles close, knees togsther, place the arms along the body and entire palms on the ground.


Exhaling, slowly raise the legs, pressing the palms and back, neck and head, without bending the knees, until the legs from the hip are stfaight up. This is Urdwaprasrita Padasana. Stay there For a few breaths. Then exnaling, raise the legs further up, lifting the hip and the back from the ground.

Benefit of Sarvangasana

STEP 3 –

When the whole trunk Is raised and up, place the palms behind the back, thereby supporting the body with the palms. The chest is pressed against the chin, which covers the neck pit, between the collar bones, thereby ensuring that the body is not tilted to either side. This also ensures Jalandharabandha. The body is straight. After a few breaths, adjust the palms as low as possible, until, say they are supporting the floating ribs.

The elbows should not be spread far and the ideal position is to keep them about the span of the shoulders level. After a few more breaths, slowly and deliberately stretch the back, the spine, hip, thrgh and calf muscles, the relaxed knees, the ankles and the feet so that the toes are also pointed. The eyes are closed and the vision is directed towards the middle of the eyebrows (Bhrumadhya drishti).

which could be achieved gradually, with practice. The breathing is through the throat constriction which produces a hissing sound. There is no deliberate attempt to do retention of breath after inhalation, but it may be attempted after exhalation. After some practice when the posture is steady and the waistline is brought down to a better proportion, one may attempt the Moolabandha and Uddiyanabandha, whose beneficial effects are enhanced with the help of gravrty.

After staying in the posutre for requrred length of time, on inhalation, return to starting position, without raising the head and in a rolling motion. lt will be nice to feel tho strstching in each of the vertebrae as one relurns to the starting point.

Sarvangasana time duration :

Duration of hold –

Beginners: 30 seconds –1 minute

Intermediate: 1–3 minutes

Advanced: 3–6 minutes

Does Sarvangasana regrow hair? :

1. Prevents hair fall: The asana increases supply of blood as well as nutrients in the scalp region thus prevents hair loss, hair fall and premature graying of hair.

Who should not practice Sarvangasana? :

Keeping the body in a straight line. Remaining balanced. Abdominal breathing. The focus can also be on the throat and the thyroid.

Do:– Keep the legs straight in knees with toes pointing to the sky. Try and keep the body in a straight line from the chest to the tips of the toes. Head straight and eye sight fixed on the toes. Make sure that the trunk is raised enough vertically so that the chin can comfortably rest against the chest.

Don’t Bend the knees. Move the neck or overstrain it in the chin lock position. Bring the legs over the head when in the asana position but don’t keep them completely vertical if it causes tension. Raise the head from the floor. Tense the legs or point the feet as this contracts the legs and prevents drainage of blood.

Types of Sarvangasana :

1. Niratamba Sarvangasana :-

Niratamba Sarvangasana After remaining in Sarvangasana for some time, slowly exhale and by gently taking the legs a little further, raise both the arms. Stay tor a few breaths. One should gaze at the middle of the eyebrows. The armsshould be strelched, so also the legs. Refer This Asana helpsto corroct indigestion and reduce waist line.

According to our Acharya, if one could practice this late in the svening for fifteen minutes. one will get insomnia cured and will enjoy good sleep. People who are on their feet for a long time sportsmen and Athelets-will feel the asana exceedingly soothing. Pregnant woman may do this up to the end of first trimester. Those who suffer from frequent nocturnal emissions would also benefit.

2. Urdhwapadmasana Sarvangasana :-

After remaining in Sarvangasana, slowly Exhale. and Placethe Leftfooton the right groin and then the right foot on to the left. stretch the crossed legs straight up and stretch the back and pelvic Ragion. Do a few breaths. Repeat with flexing the right knee first.

3. Pindasanam Sarvangasana :-

Proceed From Urdhwapadmasanam. On exhalation. bend and lower the crossed legs from the hips toward and then over the head. Slowly release the hands from the back and clasp the crossed legs, gripping one wrist with the other. Tne is Pindasana or Foetus pose. These two asanas make use of the gravity effect on the knees and hip, which may not be the case in normal upright position.

The padmasana and the subsequent bending to Pindasana help work on the spine, back and the stomach further. The benefits mentionod for Sarvangasana are enhanced. Breath will be short, but after some time ‘it will stabitiss. These are fairly advanced postures and may be attempted only after one feels steady in Sarvangasanam and Niralamba Sarvangasanam. Shirsasana and Sarvangasana are to yoga as are head and heart to an individual. Yes, they improve physical and mental well being.

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