Sarvangasana: The Shoulder Stand Pose

What is Sarvangasana?

Sarvangasana, commonly known as the Shoulder Stand, is a fundamental yoga pose that involves balancing the body on the shoulders while the legs point upwards. The term ‘Sarvangasana’ translates to ‘all limbs pose’ in Sanskrit, indicating that this asana benefits the entire body.

What are the benefits of practicing Sarvangasana?

• Improves Circulation: This pose enhances blood flow to the brain, promoting better oxygenation and nutrient supply.
• Strengthens the Core: Sarvangasana requires core stability, which helps strengthen abdominal muscles.
• Calms the Nervous System: The inverted position soothes the nervous system, reducing stress and anxiety.
• Enhances Thyroid Function: The pressure on the thyroid gland helps regulate metabolism and can alleviate thyroid-related issues.
• Improves Digestion: The pose aids in stimulating the digestive system and alleviating digestive disorders.
• Promotes Better Sleep: Regular practice can help in combating insomnia and promoting restful sleep.

Who should practice Sarvangasana?

Sarvangasana is suitable for most individuals, particularly those looking to enhance their yoga practice. However, certain groups should consult a healthcare professional before attempting this pose:

• Individuals with neck or spine injuries.
• Those suffering from high blood pressure.
• Pregnant women.
• People with glaucoma or other eye conditions.

How to practice Sarvangasana safely?

To safely practice Sarvangasana, follow these steps:

1. Preparation: Begin by lying flat on your back with your arms alongside your body. Take a few deep breaths to relax.
2. Lift Your Legs: Inhale and raise your legs to a 90-degree angle, keeping them straight and together.
3. Support Your Lower Back: As you exhale, gently lift your hips off the ground and support your lower back with your hands, fingers pointing towards your spine.
4. Straighten Your Body: Gradually lift your legs upwards so your body forms a straight line from shoulders to toes.
5. Hold the Position: Maintain the pose for 30 seconds to 1 minute, breathing steadily. Focus on keeping your neck relaxed and shoulders away from your ears.
6. To Exit: To come out of the pose, gently lower your legs back to the ground, rolling your spine down vertebra by vertebra.

What precautions should be taken while performing Sarvangasana?

Practicing Sarvangasana requires mindfulness to avoid injury. Keep these precautions in mind:

• Always engage your core to support your lower back.
• Avoid turning your head while in the pose to prevent neck strain.
• If you feel any discomfort or pain, gently come out of the pose.
• Use a folded blanket or bolster under your shoulders for added support and comfort.
• Do not practice on a hard surface; a yoga mat is recommended.

When is the best time to practice Sarvangasana?

Sarvangasana can be practiced at any time of the day, but it is most beneficial in the morning or late evening. Practicing on an empty stomach is advised to enhance the benefits and avoid any discomfort.

Can Sarvangasana be modified for beginners?

Yes, beginners can modify Sarvangasana to make it more accessible:

• Supported Sarvangasana: Place a block or bolster under your lower back for support.
• Half Shoulder Stand: Keep your legs bent at the knees and lift them towards your chest instead of straightening them.

What are some common mistakes to avoid in Sarvangasana?

Common mistakes that practitioners make include:

• Not supporting the back with the hands, leading to strain on the neck.
• Forgetting to breathe steadily during the pose.
• Holding tension in the shoulders and neck instead of relaxing them.

By understanding the nuances of Sarvangasana, practitioners can harness its benefits safely and effectively, making it an integral part of their yoga routine.