1. Begin by lying on your back on a yoga mat or a soft surface, with your arms alongside your body and palms facing down.
2. Slowly lift your legs off the ground, keeping them straight, and support your lower back with your hands. Use your abdominal muscles to assist in lifting your legs.
3. Continue to raise your legs, hips, and lower back off the ground until your entire body is in a straight line, perpendicular to the floor.
4. Place your hands on your lower back and support your body weight by pressing your arms and elbows into the ground.
5. Adjust your position, ensuring that your chin is slightly tucked in toward your chest, and the back of your head is resting on the mat.
6. Keep your legs together and extended, pointing your toes towards the ceiling.
7. Maintain a relaxed and steady breath while holding the pose.
8. To release the pose, slowly lower your legs and back down to the mat, one vertebra at a time, with control.

1. Ensure that your neck is in a neutral position and avoid any strain or pressure on it. The weight should be supported by your shoulders and upper back.
2. Keep your elbows shoulder-width apart and firmly rooted on the ground to provide stability.
3. Engage your core muscles and maintain a straight line from your feet to your shoulders.
4. Avoid any jerky movements or excessive pressure on your neck or spine.
5. If you're a beginner or have any neck or shoulder issues, it's best to practice under the guidance of an experienced yoga teacher.

Precautions while doing Sarvangasana (Shoulderstand Pose)

1. Seek Guidance: If you are a beginner or new to Sarvangasana, it is advisable to learn the pose under the guidance of an experienced yoga teacher. They can provide proper alignment instructions and modifications based on your individual needs and limitations.
2. Warm-up: Before attempting Sarvangasana, it is essential to warm up your body. Engage in a gentle warm-up routine that includes stretching and loosening up the neck, shoulders, and upper back. This helps prepare your muscles and joints for the pose.
3. Avoid Inversion if Contraindicated: Sarvangasana is an inversion pose that increases pressure on the neck and shoulders. Avoid practicing this pose if you have any neck or shoulder injuries, recent surgeries, cervical spondylitis, or any other medical condition that contraindicates inversions. Consult with a healthcare professional before attempting the pose if you have any concerns.
4. Listen to Your Body: Pay close attention to your body during the pose. If you experience any discomfort, strain, or pain in the neck, shoulders, or any other part of your body, come out of the pose immediately. Do not push yourself beyond your limits and respect your body's boundaries.
5. Proper Alignment: Ensure proper alignment throughout the pose. The weight should be supported by your shoulders and upper back, not your neck. Keep your neck in a neutral position and avoid excessive pressure or strain on it. Engage your core muscles to maintain a straight line from your feet to your shoulders.
6. Use Props if Necessary: If you have difficulty supporting your body weight or maintaining proper alignment, you can use props to assist you. For example, placing a folded blanket under your shoulders or using a wall as support can provide stability and help you align your body correctly.
7. Avoid Jerky Movements: When transitioning into and out of Sarvangasana, avoid sudden or jerky movements. Move slowly and with control to protect your neck and spine.
8. Breathe Normally: Maintain a relaxed and steady breath throughout the pose. Avoid holding your breath or straining while in the pose. Deep, rhythmic breathing can help you stay calm and focused.
9. Modify as Needed: If you find Sarvangasana too challenging or if you have any physical limitations, you can modify the pose. For example, you can practice Ardha Sarvangasana (Half Shoulderstand) by raising one leg at a time, or use props to support your body.
10. Rest and Recover: After practicing Sarvangasana, take some time to rest in Savasana (Corpse Pose) to allow your body to recover and integrate the benefits of the pose.

What are the Health Benefits of Sarvangasana (Shoulderstand Pose)

1. Improved Circulation: In Sarvangasana, the body is inverted, which helps reverse the flow of blood and lymphatic fluid. This inversion promotes better circulation and oxygenation of the brain, heart, and other vital organs. It also facilitates the removal of metabolic waste and toxins from the body.
2. Boosted Energy and Vitality: The increased blood flow to the brain and upper body in Sarvangasana helps revitalize and energize the entire system. Regular practice can leave you feeling more refreshed, rejuvenated, and with a heightened sense of vitality.
3. Thyroid and Parathyroid Stimulation: Sarvangasana stimulates the thyroid and parathyroid glands, which play a crucial role in regulating metabolism and calcium levels in the body. This can help balance hormonal function and promote overall well-being.
4. Enhanced Digestion: The gentle compression and massage effect on the abdominal organs in Sarvangasana can improve digestion and alleviate issues such as constipation and indigestion. It stimulates the digestive glands, enhances peristalsis, and promotes better nutrient absorption.
5. Calming and Stress Reduction: Sarvangasana has a calming effect on the nervous system. The pose activates the parasympathetic response, which helps reduce stress, anxiety, and fatigue. It can promote relaxation, mental clarity, and emotional balance.
6. Strengthened Upper Body: Holding the weight of the body on the shoulders, arms, and upper back in Sarvangasana helps strengthen and tone these areas. It can improve shoulder stability, enhance arm strength, and develop core muscles.
7. Improved Respiratory Function: The pose opens up the chest and improves lung capacity, enabling deeper and more efficient breathing. This can enhance respiratory function, increase oxygen intake, and improve overall lung health.
8. Reduced Fluid Retention: Sarvangasana helps stimulate the lymphatic system, promoting the removal of excess fluids and reducing swelling in the legs and ankles. It can be beneficial for individuals who experience water retention.
9. Mental Clarity and Focus: Regular practice of Sarvangasana is believed to enhance mental focus, concentration, and memory. The increased blood flow to the brain nourishes and rejuvenates the neurological pathways, promoting mental clarity and alertness.
10. Overall Well-being: Sarvangasana offers a holistic approach to health and well-being. Its combination of physical, mental, and energetic benefits can contribute to a sense of balance, harmony, and overall improvement in one's quality of life.

Who Should Avoid doing Sarvangasana (Shoulderstand Pose)

1. Neck Injuries or Issues: If you have any neck injuries, such as a herniated disc, cervical spondylitis, or severe neck pain, it is best to avoid Sarvangasana. The pose puts pressure on the neck, and attempting it can exacerbate existing conditions or cause further strain.
2. Shoulder Injuries: Individuals with shoulder injuries or conditions like shoulder impingement, rotator cuff tears, or recent shoulder surgeries should avoid Sarvangasana. The pose requires significant shoulder strength and stability, which can worsen the condition or hinder the healing process.
3. High Blood Pressure: Sarvangasana is an inversion pose, and during the pose, the blood pressure in the head and neck increases while the blood pressure in the rest of the body decreases. It is generally recommended to avoid inversions like Sarvangasana if you have uncontrolled high blood pressure or hypertension.
4. Glaucoma: Inversions, including Sarvangasana, increase intraocular pressure. If you have glaucoma or other eye conditions that are affected by increased pressure, it is best to avoid inversions and consult with an eye specialist before attempting the pose.
5. Menstruation: Some sources suggest that women should avoid practicing Sarvangasana during their menstrual cycle. Inversions can potentially disrupt the natural downward flow of energy and blood during this time. However, this is a personal choice, and some women may find the pose beneficial and comfortable during their menstrual cycle. It is advisable to listen to your body and consult with your healthcare provider or yoga instructor for guidance.
6. Pregnancy: Sarvangasana is generally not recommended during pregnancy, especially in the second and third trimesters. The pose puts pressure on the abdomen and may affect blood flow to the fetus. Pregnant individuals should consult with their healthcare provider and a prenatal yoga instructor for appropriate modifications or alternative poses.
7. Osteoporosis: If you have been diagnosed with osteoporosis or have low bone density, Sarvangasana should be avoided or modified. The pose can put excessive pressure on the spine, which may increase the risk of vertebral fractures.