How to do Sarvangasana (The Shoulders stand Pose): Steps & Health Benefits


Health benefits of Sarvangasana include removing Stress, Increases the Focus of Mind and Concentration, Strengthen Hip, Shoulder, Neck, Abdomen, Knee and Thigh Muscles, Prevents Diabetes

June 1, 2018


Sarvangasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Shoulders stand Pose. This asana is also known as Salamba Sarvangasana, Niralamba Sarvangasana, The name Sarvangasana actually comes from Sanskrit words, it is a combination of three words, where Sarva means all, Anga means limbs or body part and Asana mean Pose. In this asana  every part of the body involves so that's why it is known as Sarvangasana yoga pose or in English it's pronounced as The Shoulders stand Pose. 

Sarvangasana has lots of health benefits; among that some of the health benefits of Sarvangasana include removing Stress, Increases the Focus of Mind and Concentration, Strengthen Hip, Shoulder, Neck, Abdomen, Knee and Thigh Muscles, Prevents Diabetes, Enhance Sexual Health, Improves Digestive Health,  Helps to Reduce Back Pain, Prevent Asthma and Reduce Lower Body Fat .

Before we go to do this asana, we should know for whom this Sarvangasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Sarvangasana (The Shoulders Stand Pose):

  • To start this asana get onto the yoga mat and lie down on your back straight.
  • Normally breathe in and breathe out,
  • Now raise both of your legs in the upward direction.
  • Raise both your leg until it makes a 90 degree angle with the floor, then stops. 
  • Make the Uttanpadasana Posture.
  • Now breath our and lift your waist by push your legs to the backward direction over the head.
  • Now place both the hand under your waist to give a support. 
  • Now slowly try to bring your legs, back and waist in one straight line.
  • Extend your toes towards the sky and you should look toward your toes. 
  • Hold the position for quite a while, normally breathe in and breathe out.
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly come to the starting position and then keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetition of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen, neck and knee, but as you practice more you can do this asana more easily.

Health Benefits of Sarvangasana (The Shoulders Stand Pose):


Sarvangasana Strengthen The Back, Shoulder, Neck, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Sarvangasana, can stretch your Back, Shoulders, Neck, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Shoulders, Neck, Abdomen, Legs and Hips Muscles during exercise and other works.

Sarvangasana Improves Digestive Health:

Different studies have been proven that regular practice of Sarvangasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Sarvangasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Sarvangasana Improves the Function of Liver and Kidneys:

Regular practice of Sarvangasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Sarvangasana Enhance Sexual Health:

Practicing of Sarvangasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it stretches our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Sarvangasana Relieves Stress and Anxiety:

While we are doing this Sarvangasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. This asana is highly recommended to the student, if they practice Sarvangasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Sarvangasana Helps to Prevents Diabetes:

Different Studies have been proven that regular practice of Sarvangasana helps to improve the production of insulin in our body, which helps to slow down the absorption of sugar in our blood, which is the main cause of diabetes. Researchers have suggested this asana for those who are already suffering from diabetes.

Sarvangasana Improves Blood Circulation:

When we are doing Sarvangasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Sarvangasana Prevents Asthma: 

Those who are suffering from any respiratory problem, this asana is very beneficial for them because while practicing Sarvangasana it create lots of pressure in the chest or lung region, that helps in expanding your lungs thereby preventing you from respiratory problems, such as Asthma.

Health benefits of Sarvangasana