Shoulder Stand & Plough Pose Yoga Benefits.

How they work, & how to do them, including shoulder stand variations.

Shoulder stand benefits: the short answer

Shoulder stand (Salamba Sarvangasana) is an upside-down pose where you balance on your shoulders with your legs straight up, and plough pose (Halasana) follows it with the feet taken over the head. B.K.S. Iyengar called shoulder stand the queen of poses. Iyengar teaching holds that it calms the nervous system, eases fatigue and helps sleep, and many of our students tell us it is the pose that settles them most. It is learnt in steps, with folded blankets under the shoulders to protect the neck, at Flametree Yoga Studio in Darwin and live online.

This article follows in short form:

• What it is: the queen of poses, with plough pose as its partner.
• Shoulder stand benefits: what tradition teaches, and what research has tested.
• Shoulder stand variations for when you are ready.
• Plough pose benefits and its own variations.
• Safety first: neck, eyes, blood pressure and periods.
• How beginners learn it, step by step.
• Classes in Darwin and online, first class free.

When I come down from a shoulder stand, or plough pose, I especially love the massive relaxation I feel. However, these two poses deliver you hugely more than just relaxation and de-stressing. Here’s how to do shoulder stand, & plough pose, plus benefits of shoulder stand pose, & more. There’s also many tips on shoulder stand yoga. Plus the best way to start, or re-start, yoga.

Shoulder stand (Salamba Sarvangasana) is an important asana (pose). In this tiny video of shoulder stand you’ll get a sense of why it is important. The video shows how to do it (with variations), as well as summarises some of the key benefits.

@flametreeyoga Shoulder stand, with variations, by Chris Lalor, of Flametree Yoga Studio

Mr BKS Iyengar wrote in “Light on Yoga” that “this asana strives for the harmony and happiness of the human system”.

He went on to call it “a panacea for most common ailments”. That is the voice of tradition, from a lifetime of practice and teaching, rather than a research finding. The benefits of shoulder stand pose are a key part of the many benefits of yoga.

Shoulder stand benefits: what tradition teaches

The shoulder stand benefits below are those taught in the Iyengar tradition, drawn from Light on Yoga. They are known from practice, and most have not yet been tested by modern research.

• It helps your hormonal system function properly. For instance, it’s because the chin lock produced in shoulder stand nourishes the thyroid and parathyroid glands in the throat.
• Turning yourself upside down helps blood flow to the heart. Most importantly, it can be done without strain. Blood flows to the chest, and circulates in the neck and chest. Iyengar teaching recommends it for people troubled by breathlessness and throat complaints. Anyone with a medical condition should learn it with a teacher first.
• The chin lock soothes the nerves. Further, it can help those who suffer from headaches.
• Iyengar teachers use it for irritability and poor sleep. If you have high blood pressure, learn it with a teacher: plough pose is done first, and supported versions are used.
• The abdominal organs are massaged, helping with constipation.
• It helps with urinary disorders. Many women find it helps with menstrual disorders. It is also help women as they go through menopause.
• Light on Yoga also lists digestive complaints among the traditional uses. These are the tradition’s claims, not tested medical treatments, so talk to your doctor about any digestive condition.
• It is a truly wonderful pose that when practised regularly brings back your energy.
• It gives you strength and leaves you feeling calm, confident and happy.

Regular or standard shoulder stand

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Different variations in shoulder stand, including Niralamba  Sarvangasana

Below, I have shown a few different variations of shoulder stand. The shoulder stand variation below is harder than the standard or regular Shoulder stand shown above.

This variation is done to help build additional strength in the neck and back muscles.

Shoulder stand variation with arms behind

Niralamba  Sarvangasana

Shoulder stand without any support at all is called “Niralamba  Sarvangasana”. It’s shown below, in two variations. I’m in my green tights.

It is more difficult than regular Shoulder stand, and the Shoulder stand variation above.

These two further variations of Niralamba Sarvangasana are for more experienced practitioners. Most importantly, you should only do it if you have no current neck issues.

Mr BKS Iyengar says that these variations “stimulate one like tonics”. I agree.

In the Iyengar tradition they are taught to tone the whole body and to help recovery after periods of weakness.

Niralamba  Sarvangasana variations of Shoulder stand

Another Niralamba Sarvangasana variation is with the arms beside the trunk.

Both of these variations create an extreme (and delightful) chin lock… the great benefit of shoulder stand yoga.

In the process, you get an even greater amount o the benefits that flow from it.

Arms beside the body variation of Niralamba

Shoulder stand with different leg variations

Below, I’m demonstrating different and additional shoulder stand leg variations.

At first you learn to lower one leg half way down, as I’m doing in the picture below.

At Flametree, you starting learning such variations in the levels after Beginner yoga.

The leg is lowered down in front of the face. Meanwhile, you keep your trunk lifted and both legs firm.

Learning shoulder stand yoga… bring one leg down

As you become more experienced, stronger, and more flexible, you can take your leg lower.

Taking legs to the ground has even more benefits

Benefits of variations

As I have already indicated, the should stand variations give you even more benefits.

For example, one leg down in front, as you can see in these two pictures, tones kidneys and leg muscles.

Furthermore, one leg to the side relieves constipation.

Get benefits like toning legs & kidney, plus relieving constipation

Build up the time you stay in shoulder stand

To reap the full benefits that come from shoulder stand try to build up the time you stay in the asana (pose).

Then add in leg variations. You’ll find it easier to stay in the pose when you focus on the variations.

Overall, you can stay 3 minutes, and up to 5 or 10 minutes.

Supported shoulder stand over a chair can also be done as part of a restorative yoga practise, or when feeling low in energy.

In turn, it will help restore your energy and bring back a quiet peaceful state of mind.

Supported shoulder stand when low in energy, or with injury

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Is shoulder stand safe? Who should take care

Shoulder stand is safe for most people when it is learnt in steps, but it is not a pose to copy from a picture. In Iyengar classes the shoulders rest on folded blankets so the neck is never squashed, and beginners start with a chair or a wall.

Research has measured one thing directly. A 2015 study of 20 people in PLOS ONE found that pressure inside the eye rose within a minute in four head-down poses, including plough pose, and returned to normal within two minutes of sitting up (Jasien and colleagues, doi 10.1371/journal.pone.0144505). So if you have glaucoma, or a detached retina, ask your eye doctor before doing inverted poses.

Take extra care, and tell your teacher, if you have a neck injury, uncontrolled high blood pressure, a heart condition, or are pregnant. During a period, Iyengar teachers suggest supported bridge pose instead (see below).

Avoid inversions when menstruating

Women should avoid Shoulder stand when menstruating.

I’ve written elsewhere about this on the Flametree blog. Essentially, its about not interfering with the impact of gravity, and also avoiding any pooling.

Practise inversions up until when bleeding starts, then start it again after menstruating.

Instead, do poses like Bridge pose over one of two bolsters, with feet to the wall.

Use Bridge pose when menstruating

Beginner yoga steps towards shoulder stand

Shoulder stand should be practised after Headstand.

Beginners learn Shoulderstand before Headstand.

Beginners start to learn shoulderstand by first practising chair arch yoga pose. They then progress to using a wall (see below Shoulder stand prep).

Finally when able to lift the chest and back body up, a beginner can move away from the wall.

Beginner yoga preparatory steps to shoulder stand

Plough Pose (Halasana)

This is part of the shoulder stand cycle. It is done after a shoulder stand.

At first most people take the feet to a chair or a wall. It’s more difficult to immediately take the feet to the floor.

Learning plough pose in steps

As you become stronger, more flexible and confident, you can take your feet lower down.

First, walk your feet down a wall

Finally you can move away from a wall, into a full plough pose. Notice the even tighter chin lock. It therefore delivers even more of those benefits I listed at the start of this post.

Full plough pose with very tight chin lock

There are also many different arm positions in Plough pose.

They help to lift and open up the back of the chest.

I have shown just two variations here.

Plough pose variation with arms stretched out

Another variation involves turn the palms out.

This variation helps people suffering from stiff shoulders and elbows.

With palms turned out, get more plough pose benefits

 Benefits of Plough Pose

Plough pose has all the benefits of shoulder stand. In addition, there are extra plough pose benefits, such as those below.

1. Deeper rejuvenation of the abdominal organs due to their contraction.
2. Extra supply of blood to the spine, due to the forward bend aspect of the pose.
3. Helps relieve backache
4. Helps those with stiff shoulders and elbows, arthritis in the back. Interlocking of fingers behind the back is especially good.
5.  Gripping of the stomach due to wind is relieved when you practise this pose.

Plough pose also prepares you for forward bends.

Most importantly, if you have high blood pressure, then do plough pose before shoulder stand.

 Other variations of Plough pose

Here are two more variations of plough pose.

First, Legs wide Plough pose Supta Konasana, & Legs sideways Plough pose (Parsva Halasana)

This pose contracts the abdominal organs and tone the legs further.

Leg Wide Plough pose

Benefits of Legs sideways Plough pose (Parsva Halasana)

This pose is shown immediately below, with me (Chris Lalor), in green tights. The benefits are:

1. Makes the spine very elastic
2. Aids elimination: great benefit for those suffering from chronic constipation.

It is a strong pose so take your time.

You can take legs to a chair then overtime take legs to a chair.

First take your legs to a yoga bolster

Ear to Knee Pose (Karnapidasana)

In this pose, at first, some people feel anxious with the deep chin lock, especially in Ear to knee pose.

If you experience this try with your legs higher on a chair.

It can take time to get used to the sensations that you will experience in the head, neck, throat.

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Start with the legs to a chair

 Benefits of Ear to Knee pose (Karnapidasana)

The benefits of Ear To Knee pose are:

1. It is a very restful pose as it rests trunk, heart and legs. Its well worth working your way into this pose.
2. The Ear to Knee pose stretches your spine more than all other plough pose variations, and helps circulation of blood around the waist.
3. Helps relieve tension around the neck, and back.
4. Calms the mind and helps draw the mind deeply inward.

Side ways Ear to Knee Pose (Parsva Parnapidasana)

This is a deeper variation that is for more experienced practitioners, so take you time.

Use a chair, or take legs down to a bolster, before attempting to takes legs to the floor.

Work slowly into this variation

Benefits of Sideways Ear to Knee pose (Parsva Karnapidasana)

The benefits of Sideways Ear To Knee pose are:

1. Stretches the spine
2. Deep internal massage of abdominal organs
3. Intense stretch of the hips.
4. Opens and stretches shoulders, upper back, middle back and neck.
5. Rests trunk, heart, & legs
6. Alleviates fatigue, helps with stress and insomnia.

Student testimonials on shoulder stand yoga, & much more

For more on the benefits of the above poses, see the Flametree student reviews. Read what the customers say about the benefits and experiences they get from yoga.

On the benefits of yoga page you will find Dr Timothy McCall’s June 2019 list of 117 health conditions studied in yoga research.

On the Facebook Page, or Flametree’s blog, or both, there are also many extensive stories by Flametree teachers and students, of the many benefit they have received from yoga.

For instance, here’s are testimonial stories by Belinda, by Stuart, by Gary, and by Miriam.

Chair arch is taught to beginners… to start shoulder stand

Flametree Yoga timetables, and class types

Class times for beginners and non-beginners.

The beginner classes are all standard, introductory hatha yoga poses, in the Iyengar yoga style.

There’s also options, including Gentle Yoga, Yoga for Back (& Neck & Shoulders), Women’s Wellness (Non-Beginner) yoga, and Easy Restorative Yoga.

At the non-beginner level, there’s extra options like Yoga For Immune System, Fifty Plus Yoga, and more advanced levels.

If you’ve already done some yoga, you can also get excellent breath meditation (pranayama) classes and deals.

Beginner yoga packages

A Flame Tree Beginner level yoga class can be started at any time.

There’s also newcomer and lapsed HALF price ten pack packages (with 2 free classes if you pay by e-commerce).

But, once you’ve used an introductory deal like the half price packages, the cheapest way to do beginner yoga is with a ten class pass, or the pay-by-the-week deals.

Weekly passes can be paused or cancelled at any time.

For instance, follow the relevant links to learn more about the most popular of Flametree’s pay-by-the-week beginner yoga deals.

There is also a beginner course level that you can start anytime, in-studio or online. You are steadily taught new things at every class.

Ongoing Beginner Yoga Level: another fast start option

So, the ongoing beginner level is another fast way to get started with beginner yoga.

In the process, you’ll learn preparatory pose that will start to get you plough pose benefits, as well as the benefits of shoulder stand pose, and much more.

You can start anytime, online or three different locations in Darwin, Australia.

Depending on your skills and situation, you’ll be set up to attend an appropriate mix of the Special Focus classes, regular ongoing beginner classes, and the Mixed Non-Beginner level classes.

Some students also start with a private class or two, and then move onto regular online or in-studio classes.

Use any of these top deals to get more plough pose benefits

New to yoga? 10 half price beginner classes plus 2 free: $59.50, studio or online

Done yoga before and online only? $29 for 30 days of unlimited online classes

Flame Tree Yoga Studio private classes, online or in-studio

Shoulder stand and plough pose: common questions

What are the benefits of shoulder stand?

Iyengar teaching holds that shoulder stand calms the nervous system, eases tiredness, helps sleep and freshens the whole body, and B.K.S. Iyengar called it the queen of poses. These benefits are known from practice. Research on the pose itself is limited, so Flametree describes them in the voice of tradition rather than as tested medical effects.

Why is shoulder stand called the queen of poses?

B.K.S. Iyengar called headstand the king of poses and shoulder stand the queen. The idea is that headstand is energising and shoulder stand is calming, so the two balance each other in a practice.

What is the pose with legs over the head called?

Lying on your back with your legs taken over your head so the toes touch the floor behind you is plough pose (Halasana). With the knees bent beside the ears it is ear to knee pose (Karnapidasana). Both are done after shoulder stand, in the same sequence.

How do you go from shoulder stand to plough pose?

From shoulder stand, keep the hands supporting the back and lower both legs together over the head until the toes rest on a chair, a bolster, or eventually the floor. Keep the legs straight and the chest lifting toward the chin. Beginners take the feet to a chair or wall first.

How long should you hold shoulder stand?

Beginners start with 30 seconds to a minute, supported by a chair or wall. With practice, Iyengar students build up to 3 minutes, and experienced students to 5 or 10 minutes. Come down straight away if your neck hurts or you feel pressure in the head or eyes.

Is shoulder stand bad for your neck?

It can strain the neck if it is done flat on the floor with the weight on the neck. That is why Iyengar teachers place folded blankets under the shoulders, so the neck stays free, and why the pose is learnt in steps. If you have a neck injury, use a supported version or skip it until a teacher has checked you.

Who should not do shoulder stand?

Check with your doctor and tell your teacher first if you have glaucoma or other eye pressure problems, a neck injury, uncontrolled high blood pressure or a heart condition, or are pregnant. Iyengar teachers also suggest leaving inverted poses out during a period.

Where can I learn shoulder stand safely in Darwin or online?

Flametree Yoga Studio teaches shoulder stand step by step in Iyengar classes at Woolner and Coolalinga in Darwin, and live online. Beginners start with chair arch and wall shoulder stand. Your first class is free if you are new to Flametree.

Learn shoulder stand with Flametree, in Darwin or online

• New to Flametree? Your first class is free. In Darwin, just come along to the studio. Online, click the class time you want and we email you the link to join (get your link to join here). See the beginner timetable.
• Keep going at half price. The beginner deal is 10 classes at half price plus 2 more free, $59.50 in total, in the studio, online or both. No discount code, and a 14-day money-back guarantee. For newcomers and anyone away three months or more.
• Already practising yoga? The non-beginner half price 10 pass with 2 free is $104.50, no code needed. See the non-beginner timetable.

General information only, not medical advice. Sources: Iyengar BKS, Light on Yoga; Jasien JV et al 2015, PLOS ONE. Flametree Yoga Studio, Darwin and live online.