Salamba Sarvangasana

Sarvangasana is not named in the Hatha Yoga Pradipika or Gheranda Samhita in the form widely practiced today; it rose to prominence in the twentieth century, especially through B.K.S. Iyengar's teaching, which called it the 'queen of asanas.' Some later yoga writers loosely connect it to broader classical ideas about inversions calming the mind, but it is best understood as a modern posture.

• Builds strength in the shoulders, upper back, and core needed to stabilize the inversion
• Encourages a calming shift in attention due to the inverted, introspective quality
• Stretches the upper back and neck when practiced with proper support
• Can relieve tension after standing or seated practice by reversing blood flow direction in the legs
• Trains sustained, steady breathing while inverted

1. Lie on your back with folded blankets under the shoulders for support and the head on the floor.
2. Bend the knees and use your hands to press the low back as you lift the hips.
3. Bring the legs up and over, supporting the back with both hands.
4. Walk the hands up the back toward the shoulder blades for a taller line.
5. Straighten the legs upward, stacking hips over shoulders.
6. Firm the elbows down and lift through the inner ankles.
7. Keep the chin slightly tucked away from the throat without straining the neck.
8. Hold for several breaths, then roll down slowly with control.

• Weight on the neck instead of shoulders: risks strain; ensure blankets support the shoulders and the neck stays free.
• Elbows splaying out: destabilizes the lift; keep them shoulder-width and pressing down.
• Turning the head while inverted: can injure the neck; keep the head still and centered throughout.
• Legs collapsing forward or back: engage the core and thighs to keep the legs stacked over the hips.

• Easier: practice Half Shoulderstand (legs at 45 degrees) or use a wall/chair for support
• Easier: keep knees bent near the forehead if full extension isn't accessible
• Harder: transition into Plow Pose (Halasana) from the lifted position
• Harder: lower into Karnapidasana with knees by the ears for a deeper variation

Salamba Sarvangasana is often used near the end of a practice as it is thought to draw awareness inward and settle the nervous system, similar to other inversions. Some modern teachers describe it as beneficial for the throat center (vishuddha chakra) due to the chin-to-chest position, a symbolic association rather than a medical claim.

Small studies on shoulderstand and other inversions have looked at effects on relaxation and blood pressure, but the evidence base is limited and mixed. There is no reliable research supporting claims about thyroid stimulation or hormonal regulation sometimes attributed to this pose; those remain unverified popular claims.