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Sarvangasana (Shoulder Stand Pose) Steps & Benefits
Although the word Sarvangasana translates as “all limbs pose,” this Yoga Pose is also called Shoulder stand Yoga pose because, in the final pose, body weight rests on the shoulders. Sarvangasana, an inversion, reverses the action of gravity on the body. Sarvangasana has a refreshing and revitalizing effect on the whole body. It gives total health, maintains youth, reduces anxiety and stress, and increases mental power and concentration. This Yogasana brings harmony to the body and mind.
Sarvangasana Steps
- Spread a thick blanket or a yoga mat on the flat ground.
- Lie on the back, with the head and spine in one line and the legs straight with the feet together.
- Hands should be placed beside the body with palms facing down.
- Contract the abdominal muscles and with the support of the arms, slowly raise the legs.
- Lift the trunk such that the legs are raised to the vertical position and that they are straight.
- Rest the elbow on the ground firmly and support the back with the two hands.
- Press the chin against the chest. This is the chin-lock.
- In the final pose, the back of the neck, the posterior part of the head, and the shoulders should touch the ground.
- Breathe slowly and concentrate on the thyroid glands which are situated in the neck.
- Be careful that the body does not shake to and fro.
- Relax the whole body in the final pose for as long as is comfortable.
- Hold the final yoga position for 3 to 5 minutes.
- For returning to the starting position, bring both the legs in the opposite direction first, until the feet are above and behind the back of the head.
- Legs should be straight.
- Slowly release the position of the hands and place the arms on the floor beside the body with palms firmly on the floor.
- Gradually lower each vertebra one by one on the floor, followed by buttocks.
- Lower the legs slowly, keeping the knees straight.
- Relax in the savasana and allow the breath and heartbeat to return to normal after returning to starting position.
- Do the asana very gracefully. Immediately after performing this asana, Matsyasana should be done to derive the full benefits from it.
Sarvangasana Precautions
The asana should not be practiced by people suffering from an enlarged liver, cervical spondylitis, slipped disc, high blood pressure, any heart ailment, eye disorder, or thrombosis.
Sarvangasana For Thyroid
The Sarvangasana is intended to promote the secretion of thyroids and through it keep the whole body functions in order. In this asana, the thyroid glands receive a good supply of blood. Healthy thyroid means healthy functioning of the circulatory, respiratory, alimentary, and genito-urinary systems of the body. Sarvangasana Yoga is a good substitute for modern thyroid treatment. It even cures dreadful leprosy.
Sarvangasana (Shoulder Stand Yoga Pose) Benefits
- Maintains Youth – The Sarvangasana keeps a practitioner young always.
- Good for the heart – In this inversion yoga pose, the body is inverted and rest on the shoulders. This makes venous blood to flow to the heart without any strain by force of gravity. It is hence good for the proper functioning of the heart as it also prevents palpitations.
- Beneficial for asthmatic Patients – Sarvangasana is good for people suffering from asthma and other respiratory problems.
- Relives varicose vein – Sarvangasana gives great relief to the people who are suffering from the varicose vein.
- Prevents hair fall – The asana increases the supply of blood, as well as nutrients in the scalp region, thus preventing hair fall and premature graying of hair.
- Good for Skin – Regular practice of Sarvangasana removes toxins and other unwanted elements from the blood keeping the skin in good health by preventing many skin related diseases. It prevents wrinkles, pimples and delay aging.
- Improve the eyesight – It is good for eyes as it improves the supply of fresh blood in the eyes making them healthy.
- Good for digestion – The Sarvangasana augments the digestive power. The asana cures dyspepsia, constipation, and gastrointestinal disorders.
- Keep the Spine in great health – It supplies a large quantity of blood to the spinal roots of the spinal column and nourishes it.
- Good for bones – This Yoga practice prevents the bone from early ossification.
Sarvangasana (Shoulder Stand Yoga Pose) Benefits For Women
- Sarvangasana also has beneficial effects on the uterus. When a woman has a healthy uterus, her overall health is good. If her uterus is in poor condition, so is her health.
- Sarvangasana is particularly useful for women who have given birth to two or more children. After childbirth the uterus becomes heavier in weight, the ligaments supporting it slacken and so the uterus drops a little bit.
- Prolapse is a common complaint particularly when many women have to return to their work immediately after childbirth. Some women might have to lift heavy weights and perform strenuous physical work causing the uterus to gradually becoming loose and finally, prolapse occurs. To prevent this problem, Sarvangasana should be practiced.
Sarvangasana Steps For Beginners
Beginners should be careful while practicing Sarvangasana as the elbows could slide apart, or even the hand could slide on the back. This will cause the upper arms to roll inwards, which, in turn, will result in the torso sinking onto the upper back, therefore, collapsing the pose and also harming the neck. Use a blanket to support the shoulders as a solution.
While releasing the Pose, a beginner should be very careful. He should be very particular in slowly releasing the position of the hands from the back and placing the arms on the floor beside the body with palms firmly on the floor. Then only he should gradually start lowering each vertebra one by one on the floor, followed by buttocks and the legs.
Sarvangasana Sequence
The Sarvangasana is clubbed with Uttanpadasana and the Halasana in most of the Yoga classes. The asana should be followed by Matsyasana.
