Sālamba Sarvāṅgāsana
Supported Shoulderstand
Updated:
Benefits
- ✓Improves thyroid function through increased blood flow to the neck
- ✓Calms the nervous system and reduces stress and insomnia
- ✓Relieves swelling in the legs and varicose veins
- ✓Strengthens the upper back and shoulder girdle
- ✓Regulates hormonal balance and improves immunity
Instructions
- 1.
Preparation — arranging the blankets
Fold 3–4 blankets (each in quarters) and stack them into a stable pile about 8 cm high. The shoulders will be on the blankets and the head on the floor. This creates space for the neck and protects the cervical vertebrae. Never do shoulderstand without blankets.
- 2.
Entering the pose
Lie with the shoulders on the edge of the blankets, the head on the floor. Bend the knees and on an exhale, lift the legs and pelvis upward, supporting the back with the hands. The elbows press into the blankets at shoulder width. Gradually straighten the legs upward.
- 3.
Alignment in the pose
The body should be as vertical as possible — from the shoulders to the feet. The hands support the back, the palms as low as possible (toward the shoulder blades). Press the elbows into the floor to lift the torso higher. The chin lightly touches the sternum. Do not turn the head to the side.
- 4.
Holding and exiting
Beginners hold 1–3 minutes, with practice up to 5–10 minutes. To exit — bend the knees toward the forehead, place the hands on the floor, and slowly lower the back down vertebra by vertebra. Do not drop suddenly. Lie on the back for 30 seconds before rising.
Modifications & Props
Props needed
For beginners — with legs on the wall
Place the blankets near a wall. Lie with the shoulders on the blankets and feet on the wall. Press the feet into the wall, lift the pelvis, and support the back with the hands. Hold with the legs on the wall — it provides stability while you build strength.
For intermediate — with a strap around the upper arms
Make a loop from a strap at shoulder width and place it above the elbows before entering the pose. The strap prevents the elbows from splaying outward and helps maintain a compact, stable base. Especially useful for people with slippery arms.
With additional blanket height
Add 1–2 extra blankets (5–6 total) to increase the space for the neck. This is especially important for people with longer necks or a tendency toward hyperextension. The higher support also makes it easier to lift the torso.
⚠Contraindications
- •Neck injury or cervical spondylosis — this pose is strictly contraindicated
- •Menstruation — in Iyengar tradition inversions are avoided during menstruation
- •Glaucoma or retinal detachment — increased pressure may worsen the condition
Frequently Asked Questions
Why are so many blankets needed?
The blankets create elevation for the shoulders, which frees the neck from load. Without them, all the weight falls on the cervical vertebrae, which is dangerous. B.K.S. Iyengar insisted on proper support for every shoulderstand — this is not optional, it is a safety requirement.
Can I do Sarvangasana every day?
Yes, Iyengar recommends Sarvangasana as a daily practice. It is the "mother of asanas" because of its numerous benefits for the endocrine and nervous systems. Daily practice of 3–5 minutes is ideal for maintaining health.