How to do Shoulder Stand (Sarvangasana)

Lie Down and Prepare

Lie on your back with your legs together and arms by your sides. For extra neck comfort, have a folded blanket under your shoulders with your head on the mat.

Lift the Legs

Exhale and press the arms into the floor, lifting the legs and hips over your head until the hips are above the shoulders.

Support the Back

Bend your elbows and place your hands on your back, fingers pointing up, drawing the elbows in towards each other.

Straighten Up

Inhale and extend your legs straight up, walking the hands towards the shoulder blades so the body forms a vertical line. Keep the weight on the shoulders, not the neck.

Hold and Breathe

Keep the neck still and gaze towards the nose. Hold for 10–25 breaths, breathing slowly, then continue into Halasana or lower down with control.

✅ Benefits

Strengthens the shoulders, upper back and core
Reverses the usual pull of gravity on the legs
Encourages slow, calming breathing
Many people find it settling towards the end of practice

🌿 Wellness Support

Traditionally practised as part of the calming finishing sequence
A way to rest the legs after a long day on your feet

⚠️ Precautions

Come down immediately if you feel pain or pressure in the neck or head
Never turn the head while in the pose
Use a folded blanket under the shoulders, or practise with the legs up a wall instead
Come out slowly, rolling down one vertebra at a time

🩺 Check With a Healthcare Professional First If You Have

A neck injury or neck pain
High blood pressure or heart conditions
Glaucoma, a detached retina or a recent eye procedure
Pregnancy — avoid unless experienced and cleared by your doctor or midwife; traditionally inversions are also skipped during menstruation

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