Shoulder Stand Yoga Pose
Description
Shoulder Stand (Sarvangasana, "the queen of yoga poses") is a foundational inverted yoga pose where you balance on your shoulders with your legs extended straight up toward the ceiling. It is calming and restorative, improves circulation, and stimulates the thyroid. It demands neck health — modify or skip if you have neck issues.
Muscle Group
Equipment Required
Shoulder Stand Yoga Pose Instructions
- Lie flat on your back with arms at your sides, palms down.
- Bend your knees and bring them toward your chest. Press your hands into the floor.
- Use a controlled rocking motion to lift your hips and lower back off the floor, swinging your knees overhead.
- Bend your elbows and place your hands on your lower back to support your torso.
- Slowly extend your legs straight up toward the ceiling. Body should be in a straight line from shoulders to toes.
- Press your shoulders into the floor. Do not turn your head while in the pose.
- Hold for 30 seconds to 2 minutes. Breathe deeply.
- To exit, bend your knees and slowly roll down vertebra by vertebra.
Shoulder Stand Yoga Pose Form & Visual
Shoulder Stand Yoga Pose Benefits
- Improves circulation through inversion
- Calming and restorative
- Stimulates the thyroid gland
- Strengthens the shoulders, core, and upper back
- Foundational inverted yoga pose
- Reduces fatigue when held for moderate duration
Shoulder Stand Yoga Pose Muscles Worked
- Core (anti-extension stabilizer)
- Trapezius and rhomboids
- Posterior deltoid
- Hip flexors (legs vertical)
- Quadriceps (keeping legs straight)
Shoulder Stand Yoga Pose Variations & Alternatives
- Plow Pose
- Supported Shoulder Stand (folded blanket under shoulders)
- Wall Shoulder Stand (legs against wall)
- Half Shoulder Stand (knees over face)
- Legs Up the Wall (gentler restorative)
