Shoulderstand (Sarvangasana)

Shoulderstand (Sarvangasana) is at once a familiar shape, perhaps because as children, we performed it often, and with such ease.

Sarvangasana is a mainstream inversion - the student is literally upside down. It is often practised by beginners as an easier alternative to other inversions such as headstand.

Even so, to perform a good, safe shoulderstand is challenging.

Once the pose has been mastered, the benefits are many, including increased circulation to the thyroid gland; fresh blood to the endocrine glands in the brain, brining a calming effect to the mind.

Shoulderstand also tones the legs and buttocks, works on digestion and helps counter tiredness and insomnia.

Pointers

• The most important thing to remember is that the weight should be firmly on the shoulders, not the neck. You are not doing a neck stand!

• The best way for beginners to practice safely (and the way this pose is taught in iyengar classes) is to take two or three folded blankets under the shoulders, with the back of the head resting on the floor. The top of the shoulders should be a couple of inches from the edge.

• Once your beginning position is lined up (take your time to make sure the head is off the floor and the shoulders are firmly on the blankets), use your abdominal muscles to curl your legs over you, knees bent.

• With the shoulders as close together as possible, support your lower back with your hands.

• You can now either stay in half shoulder stand, with the legs half way to the sky, towards your nose - or come into the full pose, straight legs coming straight up. The chin is now pressed near the throat.

• Relax the feet and legs and breath deeply. Relax the muscles of the face and take the gaze to the toes. Try to stay in shoulderstand for at least a minute. Beginners can try 20 seconds or so.

• Roll out very carefull, vertebrae by vertebrae, using your hands as breaks. Take Matsyasana (fish pose) or a forward bend straight afterwards.

Remember to....

... roll the shoulders together and ensure the weight is not on the neck.

Modify the pose by coming into half shoulder stand if the full pose feels uncomfortable.

A safer variation is to come into a supported inversion. Take a bolster and place it under your lower back and sit bones. The rest of your body - shoulders, upper back, neck, are lying flat on the floor. Slowly extend your legs to the sky. The natural support of the bolster means you can fully relax in this pose. This is also a good variation if you have neck problems.

Contraindications

There is some debate about this, but traditional advice says women should avoid shoulderstand on their period - at least for the first three days.

Also - neck problems, in which case, take legs up the wall pose, or the supported inversion described above.

Image shot on location at yogaviva, East Anglia's dedicated yoga and pilates studio