Doing a perfect Shoulderstand is probably the desire of every yoga practitioner. In fact, this asana is called the queen of all yoga poses and there are several Shoulder stand yoga benefits to back up this reputation.

In this article, we are going to cover various Shoulder stand pose benefits, how to do Shoulder stand for beginners, precautions that will keep you safe, and much more. If you want to level up your yoga game with Shoulder stand asana, read this beginner-friendly guide till the end. 

What is Shoulderstand (Salamba Sarvangasana)?

The name of this asana comes from the Sanskrit language where “Salamba” means “supported”, “Sarvang” means “all organs”, and “Asana” means “pose”. Adding all these words, you get the Salamba Sarvangasana or the Shoulderstand pose.

In this pose, you make a stand by folding your hands and have to support the weight of your whole body on this stand. If you can’t make the right stand or if your hands and shoulders are too weak, there is a little risk of putting too much pressure on your spine and your neck. 

Hence, yoga trainers always say that to reap the full benefits, you have to learn the Shoulder stand asana, and do each step slowly and mindfully. 

Shoulder Stand Pose Benefits

Here is a list of some Shoulder stand yoga benefits that you get by practicing it regularly:

  • It Improves Blood Circulation

Among all salamba sarvangasana benefits, the most coveted benefit is the improvement in blood circulation. Supported Shoulder stand yoga is an inversion asana which means that your blood flow is going to reverse and your body will get a fresh wave of blood as you will stand up. Various scientific studies suggest that reversed up blood circulation can actually bring more nutrients and oxygen to the internal organs. 

  • It Builds Strength And Flexibility

To achieve the perfect supported Shoulder stand yoga pose, your shoulders and core need to have a lot of strength. Otherwise, you will be either not able to stand up your body or you will put pressure on the neck. When you practice Shoulder stand for beginners, you engage your shoulder, core, and neck muscles. This activation of muscles builds strength and flexibility. Regular practitioners of this asana often experience that their range of motion is increased since they added the asana to their home workouts

  • It Can Improve Digestion

When you move your body upside down and get back into the normal position again, you readjust your internal organs that are involved in the process of digestion like the colon and intestines. If you have a problem with the digestive system, Shoulderstand can help you treat it by clearing up the digestive tract and stimulating bowel movements. 

  • It Can Enhance Your Lymphatic System

Your lymphatic system is responsible for influencing a number of conditions such as fighting off infections and removing waste from the body. When you stand upside down in a Shoulder stand yoga pose, you move your lymph towards internal organs. This movement helps in speeding up the processes like a quickening of waste removal. 

  • It Can Relieve Stress And Anxiety

One of the lesser-known salamba sarvangasana benefits is that this asana can also relieve stress and anxiety. When your heels get above the head in the supported Shoulderstand, your parasympathetic nervous system gets calmed. This type of nervousness can make the mind and the body feel relaxed. There is even scientific evidence that suggests that a regular practice of Shoulder stand position and other similar yoga asanas can significantly decrease the symptoms of anxiety and depression. 

  • It Can Reduce Fatigue

As we just mentioned above, when you are standing upside down in the Shoulder stand position, your brain gets more oxygen and blood. As a result of this, you start to feel more alert and energetic after doing this asana. So, if you feel lousy all day, you can add Shoulderstand to your workout and experience the change yourself. 

How To Do Shoulderstand - A Step-by-step Guide

To get all the Shoulder stand yoga benefits, you will first have to master the supported Shoulderstand pose. Here is an easy step-by-step guide that will help you practice Shoulders and the right way: 

  • Lie down on the floor, use blankets to align your body, bend your legs, and place your feet on the floor. 
  • Start walking the hands under the upper part of your back, lift your hips, and get into the bridge pose with your palms facing the floor. 
  • Press the palms and extend up your one leg in the air. 
  • Bend at your elbows, place hands on the back (as if you are creating a shelf), and extend up the other leg in the air. 
  • While raising legs, keep the neck straight and gaze upwards. 
  • Push your hands further up the back, move your chin closer to your chest, and bring your feet to the back to the room to get yourself into the correct alignment. 
  • This is a Shoulder stand yoga pose, pause here for about 10 breaths. 
  • Now, release the Shoulder stand pose by first raising your legs and then bringing them down through the plow pose. 

Precautions And Safety Points

Here is a list of some precautions and safety points to keep in mind while practicing Salamba Sarvangasana:

  • As a beginner, use blankets as cushions to protect your neck from extra pressure. If you do not know how to use blankets, you can join online yoga classes to ask a yoga trainer. 
  • People who have experience of doing only yoga for beginners often pike at the hips and make the asana more challenging. 
  • Do not turn your head while you are in the Shoulder stand pose or you will put a strain on your spine and the neck. 


Yoga trainers suggest doing Shoulderstand only after achieving a certain level of flexibility and strength in your body. After all, you have to balance all your weight on your neck and Shoulders. Though this yoga takes a lot of time to master, you can learn it from a trainer or by reading this guide whenever required. Start practicing this asana today and you will soon master the right pose. 

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February 15, 2022

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