How to Do the Shoulder Stand Pose

the Shoulder Stand Pose

Shoulder Stand Pose

There are many benefits that this pose or Sarvangasana offers us, because due to the posture that our body adopts we manage to relax and work with many different muscles. We strengthen and tone the area of the back and neck, but also the legs and arms so it is a very complete exercise.

Stand Pose Benefits

  • We deeply stretch the muscles of the back, shoulders, and neck, so we strengthen the spine from top to bottom. It also strengthens other muscles such as those of the gluteus and legs.
  • It helps us to correct the posture of the back so it is suitable for slight problems in this.
  • It relaxes the nervous system while helping to oxygenate the brain and, therefore, improve its tissues and function. Because of this, it also helps mental relaxation and reduces anxiety.
  • It improves our balance and concentration since we must be very attentive to the muscles that are used and how to do it correctly.
  • Since the position is upside down activates the blood supply by stimulating various glands of the body, especially the thyroid gland.
  • For the same reason, improves the status of various systems such as circulatory, lymphatic, nervous, digestive, and even reproductive.
  • It serves to alleviate respiratory problems such as asthma.
  • It helps to burn fat and eliminate liquids by stimulating the burning of calories and the functioning of the lymphatic system.
  • Prevents and helps treat problems such as hemorrhoids, varicose veins, constipation, hormonal imbalances, colds and improves memory.

Stand Pose Step by Step

  1. Lie on your back on your mat, put your feet together and stretch your arms at your sides, placing your palms on the floor.
  2. Inhale deeply while you raise your legs little by little, making strength with your arms against the floor and your abs.
  3. Raise your legs until your back is vertical and place your hands in your lower back to lean on them, leaving the elbows, shoulders, neck, and head well placed on the floor.
  4. You must do strength with your hands on your back and with your shoulders on the ground to help you keep your balance and to place your back and legs as straight as possible.
  5. The final position should result in a right angle between your neck and your back. For this, you will notice that your chin presses your sternum.
  6. At this time you can apply some of the variants that complicate this position but with which other benefits are obtained, but you should only do it when you master this asana in its basic form.
  7. To return to the initial position you have to descend very slowly lowering your back and then your legs, helping your arms, hands, and abs to maintain balance. It is important that when you go down exhale all the air slowly.


  • To make the pose more energizing, lower one leg parallel to the floor at a time.
  • Hold the pose, breathing smoothly and evenly for several breaths.

Do not practice this pose if you have:

  • Cases of advanced gastric disease or gastroenteritis
  • People with migraines and severe headaches
  • While having menstruation
  • If there is an injury to the neck, shoulders, or back that is still being rehabilitated or treated
  • People with hypertension
  • During pregnancy this asana is not advised, it should only be done if you have a lot of experience and the doctor allows it
  • People with eye problems such as glaucoma or high eye strain.
  • People with serious problems in the ears.

Recommended Yoga Poses

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