oday, I am sharing with you how to practice Sarvangasana (Shoulderstand) which is an important asana/posture of the 12 main yoga postures in the Sivananda Hatha Yoga tradition! Remember, no need to buy expensive yoga pants if you are a beginner, start with comfortable clothes and follow my lessons. You can use any yoga mat for your morning or evening yoga practice. A yoga block or yoga cushion can support your meditation posture.

Benefits: Increase circulation, boost metabolism, and burn fat faster with this inversion pose.

Here my sequence:

  1. Sarvangasana (Shoulderstand)
  2. Ardha Halasana ( Half Plough) and Halasana (Plough)
  3. Niralamba Sarvangasana (Unsupported Shoulderstand)
  4. Setu Bandhasana (Supported Bridge)
  5. Matsyasana (Fish)

Sarvangasana, the Sanskrit name for the Shoulderstand, comes from the word “sarvanga”, meaning all parts. This asana strengthens the entire body; it gives many of the benefits of the Headstand, but here the circulation is directed to the thyroid gland instead of the head.

Lie flat on your back, with legs stretched out, heels and knees together and the hands close to the sides of the body, palms facing down towards the floor. With an inhale raise the legs without bending the knees. Push the hips up and support it at the back (in the middle of the spine) with your hands, bent at the elbows. Keep the spine vertical i.e., perpendicular to the floor. The back of the shoulders, neck and the back of the crown of the head should touch the floor, and the chin kept pressed tightly against the chest.

When you get the spine vertical and establish balance in the posture, slowly stretch the legs with the toes pointing up. Keep the legs, the back and the spine in a straight line, vertical, in a relaxed position, with normal breathing.

Expert tip! You may release your hands from the back and place the palms on the thighs to get into the full position = Niralamba Sarvangasana / unsupported Shoulder-stand. you are now balancing on your shoulders and neck!

Concentrate on the throat where fresh blood is flowing abundantly which promotes the secretion of the thyroid and parathyroid glands.

Exhale slowly, lower the legs without jerks and release the position of the hands. One should not lift the head from the ground while lowering the legs to its original position. Slowly slide down and lie flat and relax in Savasana for a few minutes. The duration for this posture may vary from one minute to three minutes for daily practice

Om Shanti!
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