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Ardha Sarvangasana (Half Shoulder Stand) - Steps & Variations

Ardha Sarvangasana, commonly known as Half Shoulder Stand, is a gem within the treasure trove of yoga asanas. Let's embark on a journey to unravel the essence of this rejuvenating posture, understanding its meaning, benefits, variations, and precautions.

Ardha Sarvangasana, derived from Sanskrit, translates to "Half Shoulder Stand." As the name suggests, this pose is a variation of the traditional Sarvangasana (Shoulder Stand), where only half of the body is elevated, offering a gentler yet profound experience.

Ardha Sarvangasana (Half Shoulder Stand)

Ardha Sarvangasana is pronounced as "Ard-ha Sar-van-ga-sa-na."

The posture primarily engages the muscles of the shoulders, neck, and upper back. It also activates the core muscles, including the abdominals and obliques, while stimulating the thyroid gland. Additionally, Ardha Sarvangasana promotes improved circulation throughout the body, enhancing vitality and overall well-being.

How to Perform Ardha Sarvangasana (Half-Shoulder Stand)

  1. Lie on your back with your arms alongside your body, palms facing down.

  2. Bend your knees and bring your feet close to your buttocks, keeping them hip-width apart.

  3. Inhale and lift your legs off the ground, bringing your knees toward your chest.

  4. Pressing your palms into the floor, gently lift your hips and lower back off the ground.

  5. Support your lower back with your hands, keeping your elbows close to your body.

  6. Extend one leg upward toward the ceiling, keeping the other leg bent with the foot on the ground for stability.

  7. Hold the pose for several breaths, maintaining a steady gaze and softening your facial muscles.

  8. To release, slowly lower your extended leg, followed by your bent leg, and lower your hips back to the ground.

Ardha Sarvangasana (Half Shoulder Stand)

When to Do It

Ardha Sarvangasana can be practiced as part of your yoga routine, preferably in the morning on an empty stomach or in the evening, at least four to six hours after your last meal.

Preparatory Poses

  • Setu Bandhasana (Bridge Pose)

  • Uttanasana (Standing Forward Bend)

  • Balasana (Child's Pose)

Follow-up Poses

  • Matsyasana (Fish Pose)

  • Paschimottanasana (Seated Forward Bend)

  • Savasana (Corpse Pose)


Ardha Sarvangasana stimulates and balances the Vishuddha (Throat) chakra, promoting clear communication and self-expression.

Vishuddha (Throat) chakra


Chanting the mantra "Om Hamsa" while practicing Ardha Sarvangasana can enhance its benefits and deepen your connection to the pose.

Alignment Cues

  • Keep your neck in a neutral position, avoiding any strain or tension.

  • Engage your core muscles to support your lower back and pelvis.

  • Press your elbows firmly into the ground to lift your chest and broaden your shoulders.

  • Maintain a steady breath throughout the pose, inhaling and exhaling deeply.

Duration of Hold

Hold Ardha Sarvangasana for 1-3 minutes, gradually increasing the duration as you build strength and stability in the pose.


Your gaze (drishti) can be directed toward your toes or the ceiling, depending on your comfort and balance.

Physical & Spiritual Awareness

As you hold Ardha Sarvangasana, cultivate awareness of the sensations in your body, the rhythm of your breath, and the subtle energy flowing within and around you. Embrace the sense of expansion and liberation that arises from this posture, allowing it to nourish your body, mind, and soul.

Beginners’ Tips

  • Use a folded blanket or yoga block under your shoulders for extra support.

  • Start with shorter hold times and gradually increase as you become more comfortable with the pose.

  • Listen to your body and modify as needed to avoid strain or discomfort.

Who Should Not Do It: Avoid Ardha Sarvangasana if you have any neck or shoulder injuries, high blood pressure, or if you are menstruating.

Who Should Do It: Ardha Sarvangasana is beneficial for individuals seeking to improve posture, strengthen the upper body, and enhance thyroid function. It is also suitable for relieving stress and anxiety while promoting relaxation and rejuvenation.

Benefits of Ardha Sarvangasana (Half Shoulder Stand)

  1. Improved Thyroid Function: Ardha Sarvangasana stimulates the thyroid gland, promoting better regulation of metabolism and hormone production. This can help in managing weight and balancing overall energy levels.

  2. Upper Body Strength: Holding Ardha Sarvangasana engages the muscles of the shoulders, neck, and upper back, helping to strengthen and tone these areas. Regular practice can enhance posture and alleviate tension in the upper body.

  3. Enhanced Circulation: By reversing the flow of blood in the body, Ardha Sarvangasana promotes better circulation, delivering oxygen and nutrients to all parts of the body. Improved blood flow can aid in detoxification and rejuvenation at the cellular level.

  4. Stress Reduction: The inverted nature of Ardha Sarvangasana calms the mind and nervous system, reducing stress and anxiety. This relaxation response can help in promoting mental clarity, emotional balance, and overall well-being.

  5. Digestive Support: Ardha Sarvangasana massages the abdominal organs, stimulating digestion and relieving symptoms of indigestion, bloating, and constipation. Regular practice can promote a healthy digestive system and improve nutrient absorption.

  6. Boosted Energy Levels: Practicing Ardha Sarvangasana revitalizes the body and mind, increasing energy levels and promoting a sense of vitality and rejuvenation. It can be especially beneficial for combating fatigue and lethargy.

Variations of Ardha Sarvangasana (Half Shoulder Stand)

  • Sarvangasana (Shoulder Stand) : Sarvangasana, commonly known as Shoulder Stand, is a rejuvenating yoga pose with numerous benefits for the body and mind. In this posture, the entire body is supported on the shoulders, with the neck and head resting on the ground. Sarvangasana is considered an intermediate to advanced level pose and requires strength, flexibility, and proper alignment to perform safely and effectively. To practice Sarvangasana:

  1. Lie on your back with your arms alongside your body, palms facing down.

  2. Engage your core muscles and lift your legs off the ground, bringing them overhead towards the sky.

  3. Support your lower back with your hands and bring your elbows close together on the ground.

  4. Keep your legs straight and your toes pointed upwards, aligning your hips over your shoulders.

  5. Relax your neck and allow your gaze to soften towards your chest or chin.

  6. Hold the pose for several breaths, breathing deeply and evenly.

  7. To release, gently lower your legs back down to the ground and rest in Savasana (Corpse Pose) for a few moments.

Shoulder Stand

  • Ardha Sarvangasana with legs in Lotus (Padmasana) position for advanced practitioners.

Modifications for Ardha Sarvangasana (Half Shoulder Stand)

  • Use a wall for support if balancing is challenging.

  • Keep the knees bent instead of extending one leg upward for a gentler variation.

Common Mistakes

  • Allowing the neck to collapse or holding tension in the shoulders.

  • Overarching the lower back leads to discomfort or strain.

  • Holding the breath or shallow breathing during the pose.

Safety and Precautions

  • Avoid jerky movements and listen to your body's signals.

  • If you experience any discomfort or pain, gently release the pose and consult with a yoga instructor or healthcare professional.

Additional Preparation Tips

  • Direction to Face While Doing This Pose and Why: Face towards the north or east direction, as it is believed to enhance positive energy flow during yoga practice.

  • What to Wear for This Pose: Wear comfortable, breathable clothing that allows for ease of movement.

  • Suitable Place and Essential Oil or Fragrance: Practice Ardha Sarvangasana in a quiet, well-ventilated space with a calming ambiance. Diffuse essential oils like lavender or eucalyptus to promote relaxation and focus.

  • Music for This Pose: Choose soothing instrumental music or nature sounds to accompany your practice, enhancing the overall experience of tranquility and serenity.

Ardha Sarvangasana beckons us to rise above the challenges of daily life, nurturing our body, mind, and spirit with its profound benefits. Embrace this empowering posture with mindfulness and grace, allowing it to illuminate your path toward holistic well-being and self-discovery. As you journey through the realms of yoga, may Ardha Sarvangasana serve as a guiding light, illuminating the depths of your inner wisdom and resilience.

Happy yoga-ing, everyone! Namaste!

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About the Author

Namaste! My name is Pooja Chauhan

I am a Yoga Alliance Certified Yoga Teacher and a practitioner. Diving deep into the realm of my own heritage to create a significant impact in preserving and sharing my culture with the world.

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