Shoulderstand

Shoulderstand (Sarvangasana) is called the "queen of asanas" and is considered by many traditions to be among the most beneficial poses in yoga. The body is supported on the shoulders with the legs extending vertically overhead.

The Pose

Lying on the back, swing the legs overhead with momentum, supporting the lower back with the hands (thumbs pointing toward the belly, fingers wrapping the sides). Walk the hands up the back toward the shoulders to create a more vertical position. The chin presses toward the sternum in jalandhara bandha (chin lock), which the shoulderstand naturally facilitates.

Why Shoulderstand Before Headstand

In many traditions, Shoulderstand is taught before Headstand despite appearing less dramatic. The shoulder girdle is a larger, more stable base, and the pose is generally considered safer for the cervical spine when properly executed.

Contraindications

• Neck injuries — significant pressure on the neck makes this contraindicated for cervical issues
• High blood pressure (uncontrolled)
• Glaucoma or eye conditions sensitive to increased intraocular pressure
• Menstruation (in some traditions, inversions are avoided during menstruation)

Support with Props

A folded blanket under the shoulders (with the head on the floor) elevates the shoulders and reduces compression at the cervical-thoracic junction. This prop modification makes Shoulderstand significantly more comfortable and safer.

Mat Requirements

The back of the head, neck, and shoulders press into the mat for extended holds. Thick padding (5-6mm at minimum) protects the vertebrae and shoulder blades. Many practitioners add a folded blanket on top of their mat for this pose.