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Sarvangasana, or Shoulderstand, is an intermediate-level inversion pose that belongs to the modern yoga exercise practice. This inversion pose stretches your neck and shoulders while strengthening your abdominal and leg muscles.
Performing this yoga asana offers unique therapeutic benefits for your thyroid gland and respiratory system. Also, as the name implies, Shoulderstand influences your body's overall muscle functioning and health.
The name Sarvangasana originates from Sanskrit words Sarvang which means "all limbs," i.e. the total body, and Asana which means "Posture," "Position," or "Seat.”
The name Sarvangasana is modern, but there were existing similar yoga asanas like this one -- known as Viparita Karani.
Such versions of the Shoulderstand pose were noted in 14th-century Sanskrit text on yoga: Śiva Saṃhitā, 15th-century classic yoga manual: Haṭha Yoga Pradīpikā, and a 17th-century yoga Sanskrit text Gheraṇḍa Saṃhitā.
Yoga scholars have guessed that this modern name Salamba Sarvangasana is mentioned in Krishnmacharya’s book- Yoga Makaranda around 1934.
Sanskrit Name: सर्वाङ्गासन Pronunciation: sar-van-GAHS-anna
Pose Type: Inversion Also known as: Shoulderstand, Salamba Sarvangasana
Strengthens: Vertebral Column, Neck, and Shoulders Stretches: Spine and Shoulders
Improves blood circulation in the whole body.
Increases blood circulation inside the brain.
Strengthens the shoulders, core, back, and neck.
Improves the functioning of reproductive organs.
Improves metabolism and helps in losing weight.
Increases blood flow in the eyes can improve vision.
Improves the flexibility of the spine and strengthens.
Activates proper functioning of the thyroid and parathyroid glands.
Relaxes the brain and helps in reducing symptoms of insomnia.
Avoid during menstruation.
Avoid if you have high blood pressure.
Avoid during the final trimester of pregnancy.
Avoid if you have a migraine or severe sinus headaches.
Avoid if you’ve had a recent spine/neck/back/leg surgery.
Avoid if you have spondylosis, a slipped disc, and/or an acute thyroid problem.
Avoid if you have any severe pain around your lower back/neck/shoulder/legs.
Anyone who wants to elevate the level of their yoga practice can start performing Sarvangasana. Although it’s not highly suggested for beginner yoga practitioners, you can still begin to build strength with shoulder stand posture modifications and variations.
So, before you start, read and learn about the four different parts of Sarvangasana practice below:
Since Sarvangasana is one of the most challenging yoga poses in the Ashtanga yoga practice, it’s important to warm up your body first.
Let's look at three ways you can prepare the essential muscle groups for your Shoulderstand practice.
1. Setubandhasana (Bridge Pose) - Lie on your back and slowly lift your entire core up in the air. In this pose, you’ll support yourself with your hands, feet, and shoulders.
This pose will work on your shoulder, neck, and leg muscles to help you flow better into the final Sarvangasana practice.
2. Ardha Halasana (Half Plough Pose) - Lay down on the yoga mat with your back touching the ground. Now, lift both the legs up in the air.
Make an angle of 90 degrees with your legs, tuck your belly, and keep your entire core tight.
3. Halasana (Plough Pose) -
Continuing from Half Plough Pose, move to the full Plough Pose. Simply drop one leg to the back of your head and then drop your other leg into the same position and hold this pose here.
Make sure your alignment is correct by checking that your knees are placed on top of your ears in a straight line. This pose will activate all the essential muscles that work more extensively in the Shoulderstand.
Step 1- Lie on your back and bend your knees, with your feet flat on the mat and your arms relaxed at your sides.
Step 2- Keep both the arms flat on the ground and breathe normally at an average pace.
Step 3- Slowly lift your legs and hips off the mat until your legs are perpendicular to the mat like in Half Plough Pose.
Step 4- Now inhale, pressing down through your palms on the ground, and using your hands and triceps to lift and support your hips.
Step 5- Exhale completely and lift your lower back off the mat in a vertical straight line.
Step 6- Pull your shoulder blades into your upper back, keeping your shoulder engaged. Keep your breath constant and smooth.
Step 7- With your head flat on the mat, place your arms behind your back to support your core and legs as you hold yourself upright vertically.
Step 8- Hold this pose upright in the air for a few minutes and then slowly bring your legs and back to the ground again by releasing your hands from the back.
Breath Awareness:
Inhalation: Inhale deeply while lifting your back up.
Exhalation: Exhale while releasing the pose and placing your back on the ground.
Performance Duration for Beginners: Hold the Shoulderstand pose for 20-60 seconds.
Performance Duration for Advanced:
Hold the Shoulderstand pose for 1 to 3 minutes.
If you are trying the Sarvangasana for the first time, here are a few essential posture cues to be mindful of:
Don't rush into the pose: In the Shoulderstand pose, your shoulders, neck, and spine are very vulnerable. So it's crucial to keep your posture transition very steady and slow, rushing or jerking movement can displace the spine or neck, causing severe damage to the spine.
Use safety props around you: If you struggle with balancing your body upright during Sarvangasana practice, you can modify the pose with fluffy cushions or bolsters around you on the ground. This will ensure that you land safely even if your balance is not perfect.
Your body flexes at its maximum when you hold the Shoulderstand for longer durations. So it's important to perform resting counterposes to bring your neck and spine back to their original shape. Below are three different poses that will help you relax thoroughly.
1. Savasana (Corpse Pose): After your Sarvangasana practice, lie down with your legs and arms spread in a five-point star posture. Release pressure from each muscle group by sinking your body into your yoga mat.
You can enhance your breathing pattern and close your eyes for a deeper release of tension. The corpse pose is a great resting counterpose because it helps your entire body relax after Shoulderstand practice.
2. Paschimottanasana (Seated Forward Bend):
After the Shavasana practice, raise your upper body and sit in a staff pose on your yoga mat. Keep your spine upright, engage your core, and start to slowly bend forward with a deep inhale.
Once you touch your knees with your forehead, exhale and release any upper body tension by stretching your arms in front of both legs.
3. Balasana (Child Pose): Continue moving from forward bend into a tabletop position on your yoga mat. Slowly sit back on your shins and stretch both arms out front.
This pose will help you relax your spine, shoulder blades, lower back, and arms all at once after a long duration of Shoulderstand holds.
The following are a few modifications and yoga prop related cues for beginners:
Practice with wall support. If you cannot balance your legs upright in the air, try practicing Sarvangasana against a wall. Bend both your legs from your knees and place them at a 90-degree angle against the wall. Practice holding this pose until you feel confident in moving away from the wall.
Add a yoga block. If your lower back is weak and you feel it’s hard to lift it up from the ground, add a yoga block or bolster pillow under your tailbone. This will increase strength and stability in your lower back.
Sarvangasana with a chair and pillows. If you’re moving your Shoulderstand away from the wall but still feel challenged with balancing in the air, you can build a support system for yourself with a chair and pillows. The chair’s seat will act as a spotter for your lower back, and pillows will help you minimize the pressure around your upper back.
It doesn't matter if you are a beginner or an advanced yoga practitioner, variations are always fun in terms of experimenting with your body's capabilities. Below are some Sarvangasana variations that you can try:
1. Shoulderstand Pose with Bent Legs: If holding your legs upright in the shoulder stand pose places too much pressure on the upper body, try bending your legs from the knees.
This will reduce pressure around your chin, neck, and shoulders, making the lift more stable and balanced for a far longer duration. Once you feel strong enough, try lifting one leg at a time and straightening it to elevate your practice to the final goal.
2. Single-Legged Shoulderstand Pose with Hands-on Back:
This is for intermediate yogis who want to hold the Sarvangasana upright for prolonged durations.
Start by lifting your back higher and then bend both your arms, placing them right in the middle of your back. This variation works as a support mechanism for your core and helps to keep the balance steady for longer.
The Shoulderstand pose is also known as the “Queen of all Yoga Asanas,” because it enhances bodily functions throughout the body.
But if you’re trying to take your Sarvangasana practice to the next level, you can move onto the following list of advanced poses:
Level-Up Pose 1: Urdhva Padmasana (Upward Lotus Pose)
Level-Up Pose 2: Sarvangasana with Variation (Shoulderstand with Hands Behind the Back)
Level-Up Pose 3: Sarvangasana with Variation (Shoulderstand with Eagle Legs)
Level-Up Pose 4: Niralamba Sarvangasana (Unsupported Shoulder Stand Pose)
Urdhva Padmasana (Upward Lotus Pose)
Sarvangasana with Variation (Shoulderstand with Hands Behind the Back)
Sarvangasana with Variation (Shoulderstand with Eagle Legs)
Niralamba Sarvangasana (Unsupported Shoulder Stand Pose)
Here’s a list of a few popular inverted yoga asanas, which are very similar to the Shoulderstand practice. Take a look below:
Halasana (Plough Pose)
Sirsasana (Headstand Pose)
Pincha Mayurasana (Peacock Pose)
Setu Bandha Sarvangasana (Shoulder Supported Bridge Pose)
Adho Mukha Svanasana (Downward-Facing Dog Pose)
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Also, as the name implies, Shoulderstand influences your body's overall muscle functioning and health. \\n","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5290,height:3527/QfXNE5vRSKFDc30rP7I3\" alt=\"Sarvangasana (Shoulderstand Pose)\" title=\"Sarvangasana (Shoulderstand Pose)\" width=\"600\" height=\"350\"><p>Sarvangasana, or Shoulderstand, is an intermediate-level inversion pose that belongs to the modern yoga exercise practice. This inversion pose stretches your neck and shoulders while strengthening your abdominal and leg muscles.</p><p>Performing this yoga asana offers unique therapeutic benefits for your thyroid gland and respiratory system. Also, as the name implies, Shoulderstand influences your body's overall muscle functioning and health. </p><p></p>"},"overview":{"text":"The name Sarvangasana originates from Sanskrit words Sarvang which means \"all limbs,\" i.e. the total body, and Asana which means \"Posture,\" \"Position,\" or \"Seat.”\\nThe name Sarvangasana is modern, but there were existing similar yoga asanas like this one -- known as Viparita Karani. \\nSuch versions of the Shoulderstand pose were noted in 14th-century Sanskrit text on yoga: \\nŚiva Saṃhitā, \\n15th-century classic yoga manual: \\nHaṭha Yoga Pradīpikā, \\nand a 17th-century yoga Sanskrit text \\nGheraṇḍa Saṃhitā\\n.\\nYoga scholars have guessed that this modern name \\nSalamba Sarvangasana \\nis mentioned in Krishnmacharya’s book- Y\\noga Makaranda \\naround 1934. \\nSanskrit Name:\\n सर्वाङ्गासन \\nPronunciation:\\n \\nsar-van-GAHS-anna\\nPose Type:\\n Inversion \\nAlso known as: \\nShoulderstand, Salamba Sarvangasana\\nStrengthens: \\nVertebral Column, Neck, and Shoulders \\n Stretches:\\n Spine and Shoulders\\n\\nHealth Benefits of Sarvangasana \\nImproves blood circulation in the whole body. \\nIncreases blood circulation inside the brain.\\nStrengthens the shoulders, core, back, and neck.\\nImproves the functioning of reproductive organs. \\nImproves metabolism and helps in losing weight.\\nIncreases blood flow in the eyes can improve vision.\\nImproves the flexibility of the spine and strengthens. \\nActivates proper functioning of the thyroid and parathyroid glands. \\nRelaxes the brain and helps in reducing symptoms of insomnia. \\n\\nWhen to Avoid Performing Sarvangasana\\nAvoid during menstruation. \\nAvoid if you have high blood pressure. \\nAvoid during the final trimester of pregnancy.\\nAvoid if you have a migraine or severe sinus headaches. \\nAvoid if you’ve had a recent spine/neck/back/leg surgery. \\nAvoid if you have spondylosis, a slipped disc, and/or an acute thyroid problem.\\nAvoid if you have any severe pain around your lower back/neck/shoulder/legs. \\n","html":"<p>The name Sarvangasana originates from Sanskrit words Sarvang which means "all limbs," i.e. the total body, and Asana which means "Posture," "Position," or "Seat.”</p><p>The name Sarvangasana is modern, but there were existing similar yoga asanas like this one -- known as Viparita Karani. </p><p>Such versions of the Shoulderstand pose were noted in 14th-century Sanskrit text on yoga: <em>Śiva Saṃhitā, </em>15th-century classic yoga manual: <em>Haṭha Yoga Pradīpikā, </em>and a 17th-century yoga Sanskrit text <em>Gheraṇḍa Saṃhitā</em>.</p><p>Yoga scholars have guessed that this modern name <em>Salamba Sarvangasana </em>is mentioned in Krishnmacharya’s book- Y<em>oga Makaranda </em>around 1934. </p><p><strong>Sanskrit Name:</strong> सर्वाङ्गासन <strong>Pronunciation:</strong> <em>sar-van-GAHS-anna</em></p><p><strong>Pose Type:</strong> Inversion <strong>Also known as: </strong>Shoulderstand, Salamba Sarvangasana</p><p><strong>Strengthens: </strong>Vertebral Column, Neck, and Shoulders <strong> Stretches:</strong> Spine and Shoulders</p><p></p><h3><strong>Health Benefits of Sarvangasana </strong></h3><ul><li><div><p>Improves blood circulation in the whole body. </p></div></li><li><div><p>Increases blood circulation inside the brain.</p></div></li><li><div><p>Strengthens the shoulders, core, back, and neck.</p></div></li><li><div><p>Improves the functioning of reproductive organs. </p></div></li><li><div><p>Improves metabolism and helps in losing weight.</p></div></li><li><div><p>Increases blood flow in the eyes can improve vision.</p></div></li><li><div><p>Improves the flexibility of the spine and strengthens. </p></div></li><li><div><p>Activates proper functioning of the thyroid and parathyroid glands. </p></div></li><li><div><p>Relaxes the brain and helps in reducing symptoms of insomnia. </p></div></li></ul><p></p><h3><strong>When to Avoid Performing Sarvangasana</strong></h3><ul><li><div><p>Avoid during menstruation. </p></div></li><li><div><p>Avoid if you have high blood pressure. </p></div></li><li><div><p>Avoid during the final trimester of pregnancy.</p></div></li><li><div><p>Avoid if you have a migraine or severe sinus headaches. </p></div></li><li><div><p>Avoid if you’ve had a recent spine/neck/back/leg surgery. </p></div></li><li><div><p>Avoid if you have spondylosis, a slipped disc, and/or an acute thyroid problem.</p></div></li><li><div><p>Avoid if you have any severe pain around your lower back/neck/shoulder/legs. </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Sarvangasana (Shoulderstand Pose)","howToDoBody":{"text":"Anyone who wants to elevate the level of their yoga practice can start performing Sarvangasana. Although it’s not highly suggested for beginner yoga practitioners, you can still begin to build strength with shoulder stand posture modifications and variations. \\nSo, before you start, read and learn about the four different parts of Sarvangasana practice below: \\n\\nPart 1 - Preparatory Poses for Sarvangasana\\nSince Sarvangasana is one of the most challenging yoga poses in the Ashtanga yoga practice, it’s important to warm up your body first. \\nLet's look at three ways you can prepare the essential muscle groups for your Shoulderstand practice. \\n\n\\n1. Setubandhasana (Bridge Pose) - \\nLie on your back and slowly lift your entire core up in the air. In this pose, you’ll support yourself with your hands, feet, and shoulders. \\n\\nThis pose will work on your shoulder, neck, and leg muscles to help you flow better into the final Sarvangasana practice. \\n\n\\n2. Ardha Halasana (Half Plough Pose) -\\n Lay down on the yoga mat with your back touching the ground. Now, lift both the legs up in the air. \\n\\nMake an angle of 90 degrees with your legs, tuck your belly, and keep your entire core tight. \\n\\n3. Halasana (Plough Pose) - \\nContinuing from Half Plough Pose, move to the full Plough Pose. Simply drop one leg to the back of your head and then drop your other leg into the same position and hold this pose here. \\n\\nMake sure your alignment is correct by checking that your knees are placed on top of your ears in a straight line. This pose will activate all the essential muscles that work more extensively in the Shoulderstand. \\n\\nPart 2: Step-by-Step Instructions to Perform Sarvangasana\\nStep 1-\\n Lie on your back and bend your knees, with your feet flat on the mat and your arms relaxed at your sides.\\nStep 2-\\n Keep both the arms flat on the ground and breathe normally at an average pace. \\nStep 3- \\nSlowly lift your legs and hips off the mat until your legs are perpendicular to the mat like in Half Plough Pose. \\nStep 4-\\n Now inhale, pressing down through your palms on the ground, and using your hands and triceps to lift and support your hips.\\nStep 5- \\nExhale completely and lift your lower back off the mat in a vertical straight line. \\nStep 6-\\n Pull your shoulder blades into your upper back, keeping your shoulder engaged. Keep your breath constant and smooth. \\nStep 7-\\n With your head flat on the mat, place your arms behind your back to support your core and legs as you hold yourself upright vertically. \\nStep 8- \\nHold\\n \\nthis pose upright in the air for a few minutes and then slowly bring your legs and back to the ground again by releasing your hands from the back. \\n\\nBreath Awareness:\\n\n\\nInhalation:\\n Inhale deeply while lifting your back up. \\nExhalation:\\n Exhale while releasing the pose and placing your back on the ground. \\nPerformance Duration for Beginners:\\n Hold the Shoulderstand pose for 20-60 seconds. \\nPerformance Duration for Advanced: \\nHold the Shoulderstand pose for 1 to 3 minutes. \\n\\nPart 3: Things to Keep in Mind\\nIf you are trying the Sarvangasana for the first time, here are a few essential posture cues to be mindful of: \\nDon't rush into the pose:\\n In the Shoulderstand pose, your shoulders, neck, and spine are very vulnerable. So it's crucial to keep your posture transition very steady and slow, rushing or jerking movement can displace the spine or neck, causing severe damage to the spine. \\nUse safety props around you:\\n If you struggle with balancing your body upright during Sarvangasana practice, you can modify the pose with fluffy cushions or bolsters around you on the ground. This will ensure that you land safely even if your balance is not perfect. \\n\\nPart 4: Relaxing Poses After Sarvangasana\\nYour body flexes at its maximum when you hold the Shoulderstand for longer durations. So it's important to perform resting counterposes to bring your neck and spine back to their original shape. Below are three different poses that will help you relax thoroughly. \\n\n\\n1. Savasana (Corpse Pose): \\nAfter your Sarvangasana practice, lie down with your legs and arms spread in a five-point star posture. Release pressure from each muscle group by sinking your body into your yoga mat. \\n\\nYou can enhance your breathing pattern and close your eyes for a deeper release of tension. The corpse pose is a great resting counterpose because it helps your entire body relax after Shoulderstand practice. \\n\\n2. Paschimottanasana (Seated Forward Bend): \\nAfter the Shavasana practice, raise your upper body and sit in a staff pose on your yoga mat. Keep your spine upright, engage your core, and start to slowly bend forward with a deep inhale. \\n\\nOnce you touch your knees with your forehead, exhale and release any upper body tension by stretching your arms in front of both legs. \\n\\n3. Balasana (Child Pose): \\nContinue moving from forward bend into a tabletop position on your yoga mat. Slowly sit back on your shins and stretch both arms out front. \\n\\nThis pose will help you relax your spine, shoulder blades, lower back, and arms all at once after a long duration of Shoulderstand holds. \\n","html":"<p>Anyone who wants to elevate the level of their yoga practice can start performing Sarvangasana. Although it’s not highly suggested for beginner yoga practitioners, you can still begin to build strength with shoulder stand posture modifications and variations. </p><p>So, before you start, read and learn about the four different parts of Sarvangasana practice below: </p><p></p><h3><strong>Part 1 - Preparatory Poses for Sarvangasana</strong></h3><p>Since Sarvangasana is one of the most challenging yoga poses in the Ashtanga yoga practice, it’s important to warm up your body first. </p><p>Let's look at three ways you can prepare the essential muscle groups for your Shoulderstand practice. </p><p><br><strong>1. Setubandhasana (Bridge Pose) - </strong>Lie on your back and slowly lift your entire core up in the air. In this pose, you’ll support yourself with your hands, feet, and shoulders. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5156,height:3437/ao7jggyQH63hAGJNCBCW\" alt=\"Setubandhasana (Bridge Pose)\" title=\"Setubandhasana (Bridge Pose)\" width=\"600\" height=\"350\"><p>This pose will work on your shoulder, neck, and leg muscles to help you flow better into the final Sarvangasana practice. </p><p><br><strong>2. Ardha Halasana (Half Plough Pose) -</strong> Lay down on the yoga mat with your back touching the ground. Now, lift both the legs up in the air. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:750,height:476/pzkDLsxWTpqzZQo0juux\" alt=\"Ardha Halasana (Half Plough Pose)\" title=\"Ardha Halasana (Half Plough Pose)\" width=\"600\" height=\"350\"><p>Make an angle of 90 degrees with your legs, tuck your belly, and keep your entire core tight. </p><p></p><p><strong>3. Halasana (Plough Pose) - </strong></p><p>Continuing from Half Plough Pose, move to the full Plough Pose. Simply drop one leg to the back of your head and then drop your other leg into the same position and hold this pose here. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5439,height:3626/gLP8Z31ASsy6TdWNqnxO\" alt=\"Halasana (Plough Pose)\" title=\"Halasana (Plough Pose)\" width=\"600\" height=\"350\"><p>Make sure your alignment is correct by checking that your knees are placed on top of your ears in a straight line. This pose will activate all the essential muscles that work more extensively in the Shoulderstand. </p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Sarvangasana</strong></h3><p><strong>Step 1-</strong> Lie on your back and bend your knees, with your feet flat on the mat and your arms relaxed at your sides.</p><p><strong>Step 2-</strong> Keep both the arms flat on the ground and breathe normally at an average pace. </p><p><strong>Step 3- </strong>Slowly lift your legs and hips off the mat until your legs are perpendicular to the mat like in Half Plough Pose. </p><p><strong>Step 4-</strong> Now inhale, pressing down through your palms on the ground, and using your hands and triceps to lift and support your hips.</p><p><strong>Step 5- </strong>Exhale completely and lift your lower back off the mat in a vertical straight line. </p><p><strong>Step 6-</strong> Pull your shoulder blades into your upper back, keeping your shoulder engaged. Keep your breath constant and smooth. </p><p><strong>Step 7-</strong> With your head flat on the mat, place your arms behind your back to support your core and legs as you hold yourself upright vertically. </p><p><strong>Step 8- </strong>Hold<strong> </strong>this pose upright in the air for a few minutes and then slowly bring your legs and back to the ground again by releasing your hands from the back. </p><p></p><p><strong>Breath Awareness:</strong></p><p><br><strong>Inhalation:</strong> Inhale deeply while lifting your back up. </p><p><strong>Exhalation:</strong> Exhale while releasing the pose and placing your back on the ground. </p><p><strong>Performance Duration for Beginners:</strong> Hold the Shoulderstand pose for 20-60 seconds. </p><p><strong>Performance Duration for Advanced: </strong></p><p>Hold the Shoulderstand pose for 1 to 3 minutes. </p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>If you are trying the Sarvangasana for the first time, here are a few essential posture cues to be mindful of: </p><ul><li><div><p><strong>Don't rush into the pose:</strong> In the Shoulderstand pose, your shoulders, neck, and spine are very vulnerable. So it's crucial to keep your posture transition very steady and slow, rushing or jerking movement can displace the spine or neck, causing severe damage to the spine. </p></div></li></ul><ul><li><div><p><strong>Use safety props around you:</strong> If you struggle with balancing your body upright during Sarvangasana practice, you can modify the pose with fluffy cushions or bolsters around you on the ground. This will ensure that you land safely even if your balance is not perfect. </p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Sarvangasana</strong></h3><p>Your body flexes at its maximum when you hold the Shoulderstand for longer durations. So it's important to perform resting counterposes to bring your neck and spine back to their original shape. Below are three different poses that will help you relax thoroughly. </p><p><br><strong>1. Savasana (Corpse Pose): </strong>After your Sarvangasana practice, lie down with your legs and arms spread in a five-point star posture. Release pressure from each muscle group by sinking your body into your yoga mat. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5310,height:3540/azfC4UITTZS9ATseKDwm\" alt=\"Savasana (Corpse Pose)\" title=\"Savasana (Corpse Pose)\" width=\"600\" height=\"350\"><p>You can enhance your breathing pattern and close your eyes for a deeper release of tension. The corpse pose is a great resting counterpose because it helps your entire body relax after Shoulderstand practice. </p><p></p><p><strong>2. Paschimottanasana (Seated Forward Bend): </strong></p><p>After the Shavasana practice, raise your upper body and sit in a staff pose on your yoga mat. Keep your spine upright, engage your core, and start to slowly bend forward with a deep inhale. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5172,height:3448/EXZugq7RSyp8ZaH6RkQQ\" alt=\"Paschimottanasana (Seated Forward Bend)\" title=\"Paschimottanasana (Seated Forward Bend)\" width=\"600\" height=\"350\"><p>Once you touch your knees with your forehead, exhale and release any upper body tension by stretching your arms in front of both legs. </p><p></p><p><strong>3. Balasana (Child Pose): </strong>Continue moving from forward bend into a tabletop position on your yoga mat. Slowly sit back on your shins and stretch both arms out front. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5254,height:3502/eP3DSyd2TgCSfg939WIq\" alt=\"Balasana (Child Pose)\" title=\"Balasana (Child Pose)\" width=\"600\" height=\"350\"><p>This pose will help you relax your spine, shoulder blades, lower back, and arms all at once after a long duration of Shoulderstand holds. </p><p></p>"},"modificationsAndPropsBody":{"text":"The following are a few modifications and yoga prop related cues for beginners: \\nPractice with wall support. \\nIf you cannot balance your legs upright in the air, try practicing Sarvangasana against a wall. Bend both your legs from your knees and place them at a 90-degree angle against the wall. Practice holding this pose until you feel confident in moving away from the wall. \\n\\n\\nAdd a yoga block. \\nIf your lower back is weak and you feel it’s hard to lift it up from the ground, add a yoga block or bolster pillow under your tailbone. This will increase strength and stability in your lower back. \\n\\n\\nSarvangasana with a chair and pillows. \\nIf you’re moving your Shoulderstand away from the wall but still feel challenged with balancing in the air, you can build a support system for yourself with a chair and pillows. The chair’s seat will act as a spotter for your lower back, and pillows will help you minimize the pressure around your upper back. \\n\\n\n","html":"<p>The following are a few modifications and yoga prop related cues for beginners: </p><ul><li><div><p><strong>Practice with wall support. </strong>If you cannot balance your legs upright in the air, try practicing Sarvangasana against a wall. Bend both your legs from your knees and place them at a 90-degree angle against the wall. Practice holding this pose until you feel confident in moving away from the wall. </p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1920,height:1080/bdVkep9Tjm1ABtr12WVA\" alt=\"Practice with wall support\" title=\"Practice with wall support\" width=\"600\" height=\"350\"><p></p><ul><li><div><p><strong>Add a yoga block. </strong>If your lower back is weak and you feel it’s hard to lift it up from the ground, add a yoga block or bolster pillow under your tailbone. This will increase strength and stability in your lower back. </p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:850,height:478/lvDHblbVTPG0QNVtYJNA\" alt=\"Add a yoga block\" title=\"Add a yoga block\" width=\"600\" height=\"350\"><p></p><ul><li><div><p><strong>Sarvangasana with a chair and pillows. </strong>If you’re moving your Shoulderstand away from the wall but still feel challenged with balancing in the air, you can build a support system for yourself with a chair and pillows. The chair’s seat will act as a spotter for your lower back, and pillows will help you minimize the pressure around your upper back. </p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:545,height:640/tXZL3qX4SqCptmYhKOCe\" alt=\"Sarvangasana with a chair and pillows\" title=\"Sarvangasana with a chair and pillows\" width=\"600\" height=\"350\"><p><br></p>"},"modificationsAndPropsTitle":"Sarvangasana Modifications and Props","variationsTitle":"Sarvangasana Variations to Consider","variationsBody":{"text":"It doesn't matter if you are a beginner or an advanced yoga practitioner, variations are always fun in terms of experimenting with your body's capabilities. Below are some Sarvangasana variations that you can try: \n\\n1. Shoulderstand Pose with Bent Legs:\\n If holding your legs upright in the shoulder stand pose places too much pressure on the upper body, try bending your legs from the knees. \\n\\nThis will reduce pressure around your chin, neck, and shoulders, making the lift more stable and balanced for a far longer duration. Once you feel strong enough, try lifting one leg at a time and straightening it to elevate your practice to the final goal. \\n\n\\n2. Single-Legged Shoulderstand Pose with Hands-on Back:\\n This is for intermediate yogis who want to hold the Sarvangasana upright for prolonged durations. \\n\\n\n\\nStart by lifting your back higher and then bend both your arms, placing them right in the middle of your back. This variation works as a support mechanism for your core and helps to keep the balance steady for longer. \\n","html":"<p>It doesn't matter if you are a beginner or an advanced yoga practitioner, variations are always fun in terms of experimenting with your body's capabilities. Below are some Sarvangasana variations that you can try: <br></p><p><strong>1. Shoulderstand Pose with Bent Legs:</strong> If holding your legs upright in the shoulder stand pose places too much pressure on the upper body, try bending your legs from the knees. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2308,height:1298/7K7ftHVRRuKfxnMVa41r\" alt=\"Shoulderstand Pose with Bent Legs\" title=\"Shoulderstand Pose with Bent Legs\" width=\"600\" height=\"350\"><p>This will reduce pressure around your chin, neck, and shoulders, making the lift more stable and balanced for a far longer duration. Once you feel strong enough, try lifting one leg at a time and straightening it to elevate your practice to the final goal. </p><p><br><strong>2. Single-Legged Shoulderstand Pose with Hands-on Back:</strong></p><p> This is for intermediate yogis who want to hold the Sarvangasana upright for prolonged durations. </p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:640,height:427/g26ldQOTQIaVe6GGtKDA\" alt=\"Single-Legged Shoulderstand Pose with Hands-on Back\" title=\"Single-Legged Shoulderstand Pose with Hands-on Back\" width=\"600\" height=\"350\"><p><br></p><p>Start by lifting your back higher and then bend both your arms, placing them right in the middle of your back. This variation works as a support mechanism for your core and helps to keep the balance steady for longer. </p><p></p>"},"levelUpTitle":"Level-Up Poses After Sarvangasana for Advanced Yogis","similarTitle":"Similar Inversion Poses like Sarvangasana","similarBody":{"text":"Here’s a list of a few popular inverted yoga asanas, which are very similar to the Shoulderstand practice. Take a look below: \\nHalasana (Plough Pose)\\nSirsasana (Headstand Pose)\\nPincha Mayurasana (Peacock Pose)\\nSetu Bandha Sarvangasana (Shoulder Supported Bridge Pose)\\nAdho Mukha Svanasana (Downward-Facing Dog Pose)\\n","html":"<p>Here’s a list of a few popular inverted yoga asanas, which are very similar to the Shoulderstand practice. Take a look below: </p><ol><li><div><p>Halasana (Plough Pose)</p></div></li><li><div><p>Sirsasana (Headstand Pose)</p></div></li><li><div><p>Pincha Mayurasana (Peacock Pose)</p></div></li><li><div><p>Setu Bandha Sarvangasana (Shoulder Supported Bridge Pose)</p></div></li><li><div><p>Adho Mukha Svanasana (Downward-Facing Dog Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Sarvangasana ","levelUpBody":{"text":"The Shoulderstand pose is also known as the “Queen of all Yoga Asanas,” because it enhances bodily functions throughout the body. \\nBut if you’re trying to take your Sarvangasana practice to the next level, you can move onto the following list of advanced poses: \\nLevel-Up Pose 1: \\nUrdhva Padmasana (Upward Lotus Pose)\\n \\nLevel-Up Pose 2: \\nSarvangasana with Variation (Shoulderstand with Hands Behind the Back)\\nLevel-Up Pose 3: \\nSarvangasana with Variation (Shoulderstand with Eagle Legs)\\nLevel-Up Pose 4: \\nNiralamba Sarvangasana (Unsupported Shoulder Stand Pose)\\n\\n\\nUrdhva Padmasana (Upward Lotus Pose)\\n\\n\\nSarvangasana with Variation (Shoulderstand with Hands Behind the Back)\\n\\n\\nSarvangasana with Variation (Shoulderstand with Eagle Legs)\\n\\n\\nNiralamba Sarvangasana (Unsupported Shoulder Stand Pose)\\n","html":"<p>The Shoulderstand pose is also known as the “Queen of all Yoga Asanas,” because it enhances bodily functions throughout the body. </p><p>But if you’re trying to take your Sarvangasana practice to the next level, you can move onto the following list of advanced poses: </p><p><strong>Level-Up Pose 1: </strong>Urdhva Padmasana (Upward Lotus Pose)<strong> </strong></p><p><strong>Level-Up Pose 2: </strong>Sarvangasana with Variation (Shoulderstand with Hands Behind the Back)</p><p><strong>Level-Up Pose 3: </strong>Sarvangasana with Variation (Shoulderstand with Eagle Legs)</p><p><strong>Level-Up Pose 4: </strong>Niralamba Sarvangasana (Unsupported Shoulder Stand Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1140,height:708/58aE6JGSSgGfiXTsR3Jp\" alt=\"Urdhva Padmasana (Upward Lotus Pose)\" title=\"Urdhva Padmasana (Upward Lotus Pose)\" width=\"600\" height=\"350\"><p><em><strong>Urdhva Padmasana (Upward Lotus Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:993,height:657/rCspWQzbREycnE6Bf3SK\" alt=\"Sarvangasana with Variation (Shoulderstand with Hands Behind the Back)\" title=\"Sarvangasana with Variation (Shoulderstand with Hands Behind the Back)\" width=\"600\" height=\"350\"><p><em><strong>Sarvangasana with Variation (Shoulderstand with Hands Behind the Back)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:500,height:500/mNBy8VxRjCMUPZ8n57vT\" alt=\"Sarvangasana with Variation (Shoulderstand with Eagle Legs)\" title=\"Sarvangasana with Variation (Shoulderstand with Eagle Legs)\" width=\"600\" height=\"350\"><p><em><strong>Sarvangasana with Variation (Shoulderstand with Eagle Legs)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:800,height:533/8y5MAcMQ9qgiVyDyikZp\" alt=\"Niralamba Sarvangasana (Unsupported Shoulder Stand Pose)\" title=\"Niralamba Sarvangasana (Unsupported Shoulder Stand Pose)\" width=\"600\" height=\"350\"><p><em><strong>Niralamba Sarvangasana (Unsupported Shoulder Stand Pose)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Sarvangasana or Shoulderstand Pose.","breadcrumbName":"Sarvangasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":360,"UUID":"e8d3fc8a-5951-49d3-afd0-44489cb98eeb","TagID":238,"Question":"What is Salamba Sarvangasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Salamba Sarvangasana is a modern-day inverted yoga asana, often performed at the end of an Ashtanga yoga session. The words of this yoga pose are a combination of a few Sanskrit words, like the following:</span></p><p><br></p><ul><li><em>Salamba</em>- Supported</li><li><em>Sarvang</em>- All Limbs</li><li><em>Asana</em>- Posture</li></ul><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">Salamba Sarvangasana is also known as Supported Shouldersatnd Pose. In this pose, the blood circulates towards the brain making it a great pose for mental rejuvenation. </span></p><p><br></p>","Position":1,"CreatedDate":"2023-03-14 12:43:05","ModifiedDate":"2023-03-14 12:43:05","Tags":null},{"ID":361,"UUID":"b4cdb170-080e-4171-8c01-ca4ab12eb3d6","TagID":238,"Question":" What is the benefit of Sarvangasana?\n","Answer":"<p>Sarvangasana is also known as \"Mother of all Asanas\" or \"Queen of Asanas,\" because it is a yoga pose that enhances the organ functioning of the whole body. Plus, this pose is highly therapeutic as it calms the brain, balances hormonal imbalance, and increases the flow of Prana in the body. </p><p><br></p><p><br></p>","Position":2,"CreatedDate":"2023-03-14 12:43:27","ModifiedDate":"2023-03-14 12:43:27","Tags":null},{"ID":362,"UUID":"eee1fb08-5ed0-4dd9-8d6d-1e6bafa96938","TagID":238,"Question":"What are the steps of Setu Bandha Sarvangasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Setu Bandha Sarvangasana is a shoulder-supported bridge pose. Your shoulder strength plays a fundamental role in this pose, supporting your whole core as you balance in this posture. </span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">The shoulder-supported bridge pose is also used in preparation for the Sarvangasana and Halasana. The following are the steps of Setu Bandha Sarvangasana:</span></p><p><br></p><ol><li>Lie down on your back. </li><li>Breathe continuously and engage your core muscles. </li><li>Place both your arms on the side of your waist. </li><li>Bend your legs and place both your feet close to your hips. </li><li>Now, from your palms, feet, and shoulders, lift your core and inhale. </li><li>Hold this pose for a few minutes or as long as you feel comfortable. </li><li>Exhale and release this pose by slowly placing your core back on the ground. </li></ol><p><br></p>","Position":3,"CreatedDate":"2023-03-14 12:43:55","ModifiedDate":"2023-03-14 12:43:55","Tags":null},{"ID":363,"UUID":"bb1e96cd-4d61-4951-a9e6-aec0443bfe85","TagID":238,"Question":"How long should Sarvangasana be done?\n","Answer":"<p>The duration of your Sarvangasana pose depends on the level of your practice. Intermediate yogis can do this pose for 30 seconds to 1 minute, and advanced yogis may hold this inverted position for 3 to 5 minutes, or even more, depending on their comfort zone. </p><p><br></p><p><br></p>","Position":4,"CreatedDate":"2023-03-14 12:44:23","ModifiedDate":"2023-03-14 12:44:23","Tags":null},{"ID":364,"UUID":"db1c63c2-4131-4ee2-8856-7b47799b1068","TagID":238,"Question":"Who should not practice Sarvangasana?\n","Answer":"<p>People suffering from high blood pressure, heart problems, slip-disc, spondylosis, shoulder pain, neck pain, sinus pain, migraine pain, or menstrual cramps should not practice Sarvangasana.</p>","Position":5,"CreatedDate":"2023-03-14 12:44:43","ModifiedDate":"2023-03-14 12:44:43","Tags":null},{"ID":365,"UUID":"496da5af-22b3-4783-abe5-23b64de270c0","TagID":238,"Question":" What is the main pose of Sarvangasana?\n","Answer":"<p>The main pose of Sarvangasana is an inverted vertical upright stand that is balanced on the shoulder and sometimes even on both shoulders and arms. </p><p><br></p><p>Your chin is locked into your chest, your neck is slightly compressed, and your legs can change their formation depending upon how challenging you want to make this pose. </p><p><br></p>","Position":6,"CreatedDate":"2023-03-14 12:45:04","ModifiedDate":"2023-03-14 12:45:04","Tags":null}],"yoga_details":{"ID":238,"UUID":"505a6be4-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Sarvangasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Sarvangasana","Description":"","Slug":"sarvangasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1678797640/asana/1_6.jpg","Tagline":"Increase blood circulation in the neck & brain with Sarvangasana.\n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Sarvangasana or Shoulderstand Pose.\n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. ","TagCategory":{"ID":9,"UUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Yoga Asanas","IsActive":1,"CreatedDate":"2022-07-26 07:32:23","ModifiedDate":"2022-07-26 07:32:23"}},{"ID":219,"UUID":"505a696f-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Sirsasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"","Description":"","Slug":"sirsasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1667374080/tags/a5rmrtc3vw8ytaqbm9w0.jpg","Tagline":"Sirsasana will nourish your brain and stimulate mindfulness","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Sirsasana or Headstand Pose","TagCategory":{"ID":9,"UUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Yoga Asanas","IsActive":1,"CreatedDate":"2022-07-26 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You might have poor blood circulation, which can be caused by a number of factors, including various heart conditions, diabetes, obesity, blood clots, or diseases like Reynard’s.\\nThe effects of poor blood circulation can impact your entire body, and while it’s most important to address the cause of low blood circulation, yoga can help keep it from getting worse. And by improving blood flow, you can increase the flow of oxygen, regulate your digestive system, and reduce inflammation in your body.\\n\\nHow Yoga Increases Blood Flow?\\nYoga has been used for centuries for better health, and one of the ways it improves physical wellness is by increasing blood flow. Through various postures (asanas), yoga works to stretch, strengthen, twist, and compress your body to stimulate better circulation. Combined with breathing techniques (pranayama), yoga can also reduce high blood pressure and increase blood flow within your body’s tissue.\\nAll yoga helps improve your body’s ability to circulate blood, regardless of the style or method of movement. And you don’t need to be an advanced yogi or incredibly fit to take advantage of yoga’s benefits for your circulatory system. Through a regular weekly practice of yoga, you can improve blood circulation and your overall health at the same time.\\n\n\\n8 Easy Yoga Poses for Improved Blood Circulation\\n\nAre you ready to get started? Try the poses below to get your body moving and your blood circulating properly. You can also join an online class at \\nMyYogaTeacher\\n, or schedule a private session with a certified instructor who can tailor a yoga routine to your specific needs.\\n\\n1. Downward Facing Dog Pose\\n\\nThis pose encourages blood flow to the brain and upper body. It requires the body to be inverted, which helps to increase circulation to the head and neck.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n2. Plow Pose\\n\\nPlow pose regulates your digestive system, strengthens the spine, and increases blood flow to your thyroid gland.\\nLie on your back on a yoga mat with your arms by your side and your legs extended. Lift your legs up toward the ceiling, keeping them straight as you slowly lower them over your head. Use your hands underneath your lower back for support as you touch your feet to the floor behind your head. Once your toes are touching the ground, bring your hands out from under your lower back and place them at your sides. Hold this pose for 20-30 seconds while maintaining an easy breath.\\n\\n3. Shoulder Stand Pose\\n\\nThis pose helps to reverse blood flow to the heart and increases circulation to the brain. It also helps to relieve fatigue and calm the mind.\\nLie down on 1-2 blankets folded underneath your shoulder blades, with the back of your head on the floor. As you inhale, lift your legs and hips, so that your body is balanced vertically from your upper arms and shoulders. Bending your arms, support your body with your hands on your lower back. Stay here for 5-10 breaths.\\n\\n4. Standing Forward Fold Pose\\n\\nStanding Forward Fold improves blood flow to your legs and feet and helps to relieve tension in your back and neck muscles.\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n5. Cobra Pose\\n\\nThis pose encourages blood flow to your digestive organs, which helps relieve gas and bloating. It also stretches your back muscles and helps reduce stress and anxiety.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Hold this position for a few breaths and then rest.\\n\\n6. Warrior II Pose\\n\\nYour legs are an important part of your body’s overall circulation. Warrior II strengthens and compresses the muscle tissue and veins in your legs for better blood flow.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extends out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n\\n7. Legs-Up-The-Wall Pose\\n\\nThis half-inverted posture helps drain any excess blood from your lower extremities and relieves stress and high blood pressure.\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\n8. Seated Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.","html":"<p>Do you often feel cold or numb fingers and toes, swelling, weakness, or a tingling sensation in your extremities? You might have poor blood circulation, which can be caused by a number of factors, including various heart conditions, diabetes, obesity, blood clots, or diseases like Reynard’s.</p><p>The effects of poor blood circulation can impact your entire body, and while it’s most important to address the cause of low blood circulation, yoga can help keep it from getting worse. And by improving blood flow, you can increase the flow of oxygen, regulate your digestive system, and reduce inflammation in your body.</p><p></p><h2><strong>How Yoga Increases Blood Flow?</strong></h2><p>Yoga has been used for centuries for better health, and one of the ways it improves physical wellness is by increasing blood flow. Through various postures (asanas), yoga works to stretch, strengthen, twist, and compress your body to stimulate better circulation. Combined with breathing techniques (pranayama), yoga can also reduce high blood pressure and increase blood flow within your body’s tissue.</p><p>All yoga helps improve your body’s ability to circulate blood, regardless of the style or method of movement. And you don’t need to be an advanced yogi or incredibly fit to take advantage of yoga’s benefits for your circulatory system. Through a regular weekly practice of yoga, you can improve blood circulation and your overall health at the same time.</p><h2><br><strong>8 Easy Yoga Poses for Improved Blood Circulation</strong></h2><p><br>Are you ready to get started? Try the poses below to get your body moving and your blood circulating properly. You can also join an online class at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a>, or schedule a private session with a certified instructor who can tailor a yoga routine to your specific needs.</p><p></p><h3>1. Downward Facing Dog Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward Facing Dog\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>This pose encourages blood flow to the brain and upper body. It requires the body to be inverted, which helps to increase circulation to the head and neck.</p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p></p><h3>2. Plow Pose</h3><img src=\"https://media.graphassets.com/resize=width:1174,height:556/WUIUCkRhK9MfCX25mmqA\" alt=\"Plow pose\" title=\"Screenshot 2023-03-17 at 4.10.16 PM.png\" width=\"1174\" height=\"556\" /><p>Plow pose regulates your digestive system, strengthens the spine, and increases blood flow to your thyroid gland.</p><p>Lie on your back on a yoga mat with your arms by your side and your legs extended. Lift your legs up toward the ceiling, keeping them straight as you slowly lower them over your head. Use your hands underneath your lower back for support as you touch your feet to the floor behind your head. Once your toes are touching the ground, bring your hands out from under your lower back and place them at your sides. Hold this pose for 20-30 seconds while maintaining an easy breath.</p><p></p><h3>3. Shoulder Stand Pose</h3><img src=\"https://media.graphassets.com/resize=width:882,height:742/bAMa4DDQRJmC8koL2k9M\" alt=\"Shoulder Stand\" title=\"Screenshot 2023-03-17 at 4.14.12 PM.png\" width=\"882\" height=\"742\" /><p>This pose helps to reverse blood flow to the heart and increases circulation to the brain. It also helps to relieve fatigue and calm the mind.</p><p>Lie down on 1-2 blankets folded underneath your shoulder blades, with the back of your head on the floor. As you inhale, lift your legs and hips, so that your body is balanced vertically from your upper arms and shoulders. Bending your arms, support your body with your hands on your lower back. Stay here for 5-10 breaths.</p><p></p><h3>4. Standing Forward Fold Pose</h3><img src=\"https://media.graphassets.com/resize=width:5740,height:3827/bPrfJIOsRFOfk806AEuD\" alt=\"Standing Forward Fold\" title=\"Forwardfold.JPG\" width=\"5740\" height=\"3827\" /><p>Standing Forward Fold improves blood flow to your legs and feet and helps to relieve tension in your back and neck muscles.</p><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><h3><br>5. Cobra Pose</h3><img src=\"https://media.graphassets.com/resize=width:4976,height:3318/pdgvIMdZRWCgdXkDjOsf\" alt=\"Cobra Pose\" title=\"cobra (2).JPG\" width=\"4976\" height=\"3318\" /><p>This pose encourages blood flow to your digestive organs, which helps relieve gas and bloating. It also stretches your back muscles and helps reduce stress and anxiety.</p><p>Lie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Hold this position for a few breaths and then rest.</p><p></p><h3>6. Warrior II Pose</h3><img src=\"https://media.graphassets.com/resize=width:4787,height:3215/mCZxEK1oSnu8dmOhGpmM\" alt=\"warrior 2 Pose\" title=\"warrior2 (2).jpg\" width=\"4787\" height=\"3215\" /><p>Your legs are an important part of your body’s overall circulation. Warrior II strengthens and compresses the muscle tissue and veins in your legs for better blood flow.</p><p>Move to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extends out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.</p><p></p><h3>7. Legs-Up-The-Wall Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\" alt=\"Legs-Up-The-Wall Pose\" title=\"legsupthewall.jpg\" width=\"7008\" height=\"4672\" /><p>This half-inverted posture helps drain any excess blood from your lower extremities and relieves stress and high blood pressure.</p><p>Place a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.</p><p></p><h3>8. Seated Twist Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/IRF4o9GRTrWmJjtKeBNM\" alt=\"Seated Twist Pose\" title=\"seatedtwist (1).jpg\" width=\"7008\" height=\"4672\" /><p>Sitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.</p>"},"category":["fitness"]}]}],"workshop":[],"slug_name":"sarvangasana","asana_navigation":[{"link":"#main-title","section":" Sarvangasana (Shoulderstand Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Sarvangasana (Shoulderstand Pose)"},{"link":"#how-to-practice","section":" Sarvangasana (Shoulderstand Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":" Sarvangasana (Shoulderstand Pose) Workshops"},{"link":"#dhanurasana-articles","section":" Sarvangasana (Shoulderstand Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"What is Salamba Sarvangasana?\n","acceptedAnswer":{"@type":"Answer","text":"Salamba Sarvangasana is a modern-day inverted yoga asana, often performed at the end of an Ashtanga yoga session. The words of this yoga pose are a combination of a few Sanskrit words, like the following:Salamba- SupportedSarvang- All LimbsAsana- PostureSalamba Sarvangasana is also known as Supported Shouldersatnd Pose. In this pose, the blood circulates towards the brain making it a great pose for mental rejuvenation. "}},{"@type":"Question","name":" What is the benefit of Sarvangasana?\n","acceptedAnswer":{"@type":"Answer","text":"Sarvangasana is also known as \"Mother of all Asanas\" or \"Queen of Asanas,\" because it is a yoga pose that enhances the organ functioning of the whole body. Plus, this pose is highly therapeutic as it calms the brain, balances hormonal imbalance, and increases the flow of Prana in the body. "}},{"@type":"Question","name":"What are the steps of Setu Bandha Sarvangasana?\n","acceptedAnswer":{"@type":"Answer","text":"Setu Bandha Sarvangasana is a shoulder-supported bridge pose. Your shoulder strength plays a fundamental role in this pose, supporting your whole core as you balance in this posture. The shoulder-supported bridge pose is also used in preparation for the Sarvangasana and Halasana. The following are the steps of Setu Bandha Sarvangasana:Lie down on your back. Breathe continuously and engage your core muscles. Place both your arms on the side of your waist. Bend your legs and place both your feet close to your hips. Now, from your palms, feet, and shoulders, lift your core and inhale. Hold this pose for a few minutes or as long as you feel comfortable. Exhale and release this pose by slowly placing your core back on the ground. "}},{"@type":"Question","name":"How long should Sarvangasana be done?\n","acceptedAnswer":{"@type":"Answer","text":"The duration of your Sarvangasana pose depends on the level of your practice. Intermediate yogis can do this pose for 30 seconds to 1 minute, and advanced yogis may hold this inverted position for 3 to 5 minutes, or even more, depending on their comfort zone. "}},{"@type":"Question","name":"Who should not practice Sarvangasana?\n","acceptedAnswer":{"@type":"Answer","text":"People suffering from high blood pressure, heart problems, slip-disc, spondylosis, shoulder pain, neck pain, sinus pain, migraine pain, or menstrual cramps should not practice Sarvangasana."}},{"@type":"Question","name":" What is the main pose of Sarvangasana?\n","acceptedAnswer":{"@type":"Answer","text":"The main pose of Sarvangasana is an inverted vertical upright stand that is balanced on the shoulder and sometimes even on both shoulders and arms. Your chin is locked into your chest, your neck is slightly compressed, and your legs can change their formation depending upon how challenging you want to make this pose. 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