Shoulder Stand Asana (Salamba Sarvangasana) Instruction

Shoulder Stand Asana
Shoulder Stand Asana (Salamba Sarvangasana) is one of the canonical poses, which has a powerful therapeutic effect. You need to build a pose from the bottom up.

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Sarvangasana (Shoulderstand)

Shoulder Stand Asana (Salamba Sarvangasana) is a real salvation from fatigue, overexcitation or bad mood at the end of a difficult day. After a few minutes of staying in a pose, you will feel how your peace of mind returns to you.

Shoulder Stand Asana (Salamba Sarvangasana) is one of the most useful of all asanas, if Shirshasana is the king, then Sarvangasana is the queen of all the asanas.

How to Do Shoulder Stand Asana (Salamba Sarvangasana) Instruction:

Technique A:

1. Put the blanket folded four times on the floor. Lie flat on your back so that your legs and feet touch each other. Tighten your knees and stretch your arms next to your body. Keep your shoulders looking down and pushing them away from the head.

The palms are pointing down. The head and neck should be on the same line with the spine. Remain for a while in this position, breathing normally.

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2. Exhale and bend your knees so that they are above the breast. Remain in this position for 5 seconds.

3. Put your palms on the floor and lift your waist and hips, keeping your knees bent and allowing them to go behind your head.

Maintain the upper back of the thighs with your hands and lift the trunk. Inhale and exhale. Shoulder Stand Asana (Salamba Sarvangasana) birch stand on shoulders.

4. Raise your hips even further and support your back with your hands. The body from the shoulders to the knees is now perpendicular to the floor. The upper part of the sternum touches the chin.

Hold your hands on your back, where the kidneys are located, your thumbs point toward the front of your body, and the rest of your fingers point toward your spine.

5. Cut the muscles of the buttocks so that the waist and coccyx are pulled inward, and straighten your legs to the ceiling.

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6. Stay in this final position for 5 minutes, breathing normally. Gradually increase the duration. At the initial stages of training, 2-3 minutes are enough. Wherein:

A Press your hands and fingers into the back to straighten the entire body from underarms to socks.

B Do not allow elbows to part ways, hold them as close as possible to each other, pointing inwards.

C Set the shoulders back and away from the direction of the head; Move the upper parts of the hands to each other.


7. Exhale, bend your knees and gradually slippage move down the buttocks and back, without jerking the spine. When you are in position 3, remove the palms from your back, lower the buttocks down to the floor and straighten your legs.

General information about Shoulder Stand Asana (Salamba Sarvangasana) :

Name: Shoulder Stand Asana (Salamba Sarvangasana).
Description: If Shirshasana develops masculine qualities – willpower, mental acuity, and clarity of thinking, Sarvangasana develops women’s qualities of patience and emotional stability.

Special comments:

A Those who can not do this asana alone should ask someone to help at the beginning of the class. Take position 2, then ask the assistant to take the ankles and push the legs towards the head; at the same time, you have to lift the hips and back and enter the final position of the asana. Keep your body upright and firm, while your assistant supports your knees with your back and buttocks.


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B If no one is helping you, then use a stool or stool for this purpose. Release your hands from your back one by one and grab a chair or stool, keeping your balance.

C If this is not possible, then first learn to perform Halasana (plow pose). While in Halasana (plow pose), stretch your legs up, one after another, and enter Shoulder Stand Asana (Salamba Sarvangasana).


Technique B:

1. Exactly lie down on the floor.

2. Straighten your knees and lift both feet together so that they are at right angles to the trunk. The toes of the feet are looking up. Breathe normally.

3. Exhale and lift the legs higher, in the direction of the head, for this, lift the hips and back from the floor. Maintain your back with your hands.

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4. Hold the body at right angles to the floor and stretch your legs even more to the ceiling.

5. Exhale, bring your legs in such a position that they are on the same line with the buttocks. Pull your back, waist, and buttocks inwards so that the body is perpendicular to the floor. Shoulder Stand Asana (Salamba Sarvangasana) birch stand on shoulders.

6. Breathe normally, stay in this final position for about 5 minutes. Wherein:

A Pull your back up;
B Widen the chest;
C Strain the buttocks;
D Do not bend your knees or turn your hips outward;
E Keep your feet together.


7. Exhale, free your hands and gradually slide down until your back is on the floor, and your legs are perpendicular to the floor. Lower your legs, keeping them straight.

Special comments:

A The elbows should not be wider than the shoulders. Increasing the distance will cause the chest to settle.


B When lifting the body, the upper part of the sternum should touch the chin, as in Jalandhara Bandha, but there should not be a sensation of suffocation, squeezing in the larynx; if you cough at this point or when you lower your body, this is a sure sign of pressure on your throat. Do not try to touch the sternum with your chin.


Rather, the action should be the opposite: raise the chest in such a way that the sternum touches the chin, otherwise, the benefit of Shoulder Stand Asana (Salamba Sarvangasana) is lost.


If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners
C If the chest is not lifted properly, it will be difficult to breathe. Do not turn your neck to the side in order to facilitate breathing, but extend the chest and lift the trunk.


D Some will experience difficulty in breathing due to the fact that they have a heavy chest or an incorrectly lifted chest.


They should increase the height of the blanket by folding it again or adding another folded blanket 5-7 cm thick, placing it on top of the first one.

The fold of the upper blanket should extend a few centimeters from the edge of the lower, Shoulder Stand Asana (Salamba Sarvangasana) birch stand on shoulders creating a space for the head to lie on the lower crease, thus allowing the shoulders and the lower cervical region to lie on the upper crease, now do Sarvangasana.

This extra blanket increases the height by 5-7 cm and makes it possible to breathe freely, eliminating the pressure on the thyroid gland. This method makes it easy to carry out Sarvangasana.


E Those who have heavy buttocks will find that their legs lean forward, forming an angle and creating a heaviness in the chest. They should resort to using a rope, a bench or an assistant.


Preparatory Poses:

Virasana(Hero Pose)
Setu Bandha Sarvangasana


  • High blood pressure
  • Arteriosclerosis
  • If the cervical vertebra is damaged or the intervertebral disc is displaced pain in the cervical spine and shoulder girdle.
  • Otitis
  • Sinusitis
  • Ophthalmia
  • Migraine headaches or severe headaches
  • Menses
  • Pregnancy
  • Upset Stomach
  • Diseases of the thyroid (goiter), heart, liver, and spleen
If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners


  • Improves blood circulation
  • Soothes the nervous system
  • Strengthens the endocrine system
  • Improves kidney function
  • Promotes concentration of attention
If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners


  • If the practitioner had spinal injuries, there are pains in the back, neck, or there is a discomfort in the throat area. It is not desirable for hyperfunction of the thyroid gland.
  • Girls and women during menstruation and at certain periods of pregnancy should not perform a “candle”. Sarvangasana is also excluded with epilepsy, sinusitis and otitis, glaucoma and retinal diseases.
  • Care should be taken with urolithiasis, cholelithiasis, severe gastritis and spastic lesions of the esophagus, as well as with the beginning of vascular lesions of the brain.