Half Shoulder Stand Pose

The half shoulder stand pose is a variation of the classic shoulder stand pose, which is often considered to be one of the most important yoga poses. The half shoulder stand offers the same benefits as the full shoulder stand, but with a few modifications that make it more accessible for beginners.

The Basics of Half Shoulder Stand Pose 

Half shoulder stand pose, or Ardha Sarvangasana in Sanskrit, is an Intermediate level Hatha Yoga asana. The word “Ardha” means “half,” “sarvanga” means “shoulder,” and “asana” means “pose.” 

The literal translation of the name of the pose, then, is “half shoulder pose.” However, the symbolic meaning of the pose is much more significant than its simple description. In yoga, the shoulderstand is considered to be a symbol of strength and stability. 

This is because the pose requires a great deal of strength and balance to maintain. Additionally, the shoulderstand is said to represent the union of opposites. The pose brings the body into an inverted position, which is thought to be representative of the reversal of traditional roles.

As such, it is an important pose for all yogis to learn.

The Benefits of Half Shoulder Stand Pose 

The half shoulder stand pose is a Yoga Asana that has numerous benefits. Some of them are: 

  • It helps to improve digestion, strengthens the shoulders and spine, and helps to relieve stress and tension. 
  • This pose can help to improve blood circulation, lower blood pressure, and boost the immune system. 
  • It is also thought to help detoxify the body and improve thyroid function. 
  • The half shoulder stand pose can help to promote deep relaxation and peace of mind. 

In short, the half shoulder stand pose is an incredibly beneficial Yoga Asana with a wide range of health benefits. If you are looking to improve your health and well-being, then be sure to give the half shoulder stand pose a try.

Step-By-Step Guide to Practice Half Shoulder Stand Pose 

The half shoulder stand pose is often used as a transition pose between other more challenging poses. However, half shoulder stand can also be practiced on its own as a way to build strength and improve flexibility. 

Here is a step-by-step guide to doing the half shoulder stand pose:

1. Begin by lying on your back with your legs extended straight.

2. Place your palms flat on the floor beside you.

3. Use your abs to slowly lift your legs and hips off the ground until your body forms a straight line from your head to your toes. Only go as high as you feel comfortable.

4. Once you are in position, bend your knees and place your palms on the backs of your thighs.

5. Use your palms to slowly lower your legs over your head until they are perpendicular to the floor. If you can’t bring your legs all the way down, stop when they are at a 90-degree angle.

6. Hold this position for 5-10 breaths before slowly returning to starting position.

Common Mistakes 

  • One of the most important things to keep in mind while doing the half shoulder stand pose is to keep the neck straight. It is very easy to strain the neck while doing this pose, so it is important to focus on keeping the spine in alignment. 
  • Another common mistake is letting the knees drop too low. This can put a strain on the lower back, so it is important to keep the knees parallel to the hips. 
  • Finally, many people tend to arch their back too much while doing this pose. This can cause pain in the lower back, so it is important to keep the spine neutral. 

With practice, these mistakes can be corrected, and half shoulder stand can be a safe and beneficial pose.

Tips for Beginners 

  • For beginners, it can be helpful to start by doing the pose against a wall. This will provide support and help you to maintain your balance. To begin, lie on your back with your feet flat against the wall. 
  • Next, raise your hips so that your legs are at a 90-degree angle to your torso. Then, place your palms on the floor next to your hips and slowly straighten your arms to lift your torso off the ground. 
  • Once you are in the rightful position, clasp your hands behind your back and interlace your fingers. Hold the pose for as long as you feel comfortable, then slowly lower yourself back to the starting position. 

With regular practice, you will eventually be able to make the half shoulder stand without the support of a wall.


The half shoulder stand pose is a basic inversion. However, this pose can also be risky for beginners. The following are some important cautions to keep in mind when doing the half shoulder stand pose:

  • Don’t roll onto your neck. When you roll onto your shoulders in the half shoulder stand pose, be sure to keep your chin tucked so that your weight is not resting on your neck.
  • Don’t let your lower back arch too much. It’s important to keep a slight curve in your lower back when doing the half-shoulder stand pose. Releasing too much tension in your lower back can cause strain or even injury.
  • Don’t hold the pose for too long. In general, it’s best to hold the pose for no more than 30 seconds if you’re new to inversions. As you become more experienced, you can gradually increase the amount of time you hold the pose.

By following these simple cautions, you can safely enjoy the many benefits of the half-shoulder stand pose.


There are many variations of the half shoulder stand pose, each with its own unique benefits. For example, the supported version of the pose is ideal for beginners, as it allows you to slowly ease your way into the full pose. 

The Chair variation is perfect for people who struggle with balance, as it provides a stable surface to support the body. Meanwhile, the Legs Up the Wall variation is a great way to stretch out the hamstrings and lower back. 

And finally, the Camel variation helps to open up the chest and shoulders. Ultimately, there is a half shoulder stand variation for everyone, regardless of their level of experience or flexibility. 

The Bottom Line 

The half shoulder stand pose is an excellent way to stretch and strengthen the muscles of the shoulders, neck, and back. It also helps to improve posture and balance. With regular practice, you will be able to ace perfection in this pose and reap its full benefits. 


What is a shoulderstand pose good for?

It helps to stretch and strengthen the shoulders, neck, and spine. It can also help to improve circulation and promote lymphatic drainage. Additionally, the inversion of the body can help to relieve stress and calm the mind.

How do you do a half shoulderstand?

Start in a plank position with your arms extended and your feet hip-width apart. Rollover onto your shoulders, keeping your neck in line with your spine. Use your hands to help support your back as you kick your legs up into the air, coming into a half shoulderstand. 

Make sure that your hips are stacked over your shoulders and that your weight is evenly distributed. Hold the pose for a few breaths before slowly lowering your legs back to the plank position. Repeat as needed. With regular practice, you’ll be able to hold the pose for longer periods of time.

What is Asana’s shoulderstand called?           

Shoulderstand is an asana that is often included in yoga practices. It is called Sarvangasana in Sanskrit, which translates to “all-limbs pose.”

 What is the counterpose of a shoulderstand?

The counterposing of the shoulderstand is a bridge pose. In bridge pose, you lie on your back with your feet flat on the ground and your arms by your sides. Then, you press into your feet and lift your hips and lower your back off the ground. You can hold this pose for up to one minute. 

Hasna Suhail

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