How To Do Sarvangasana Shoulderstand Pose & Benefits
How This Helps
Benefits of Sarvangasana: (Shoulderstand or Pan Body Pose):
Ø This asana bathes thyroid and parathyroid, endocrine
or ductless glands situated at the base of the neck on both sides of the
windpipe below the larynx with fresh oxygen-rich blood. The thyroid controls the
speed of chemical reactions in the body, influencing among others, and rate of
growth and development of sexual characteristics in the adolescent. Defective
thyroid could lead to goiter and cretinism in children. Parathyroid controls the use of calcium and
phosphorus in the body.
Ø Owing to the inverted pose, blood supply aided by
gravity rushes down. The neck lock ensures that the blood circulates around the
organs in the region, primarily the thyroid, parathyroid, and larynx.
Ø The inverted pose also increases blood supply to the
brain stem which regulates functions such as heart rate, breathing, sleep,
eating, and cranial nerves and can support all treatments of the brain stem.
Ø This asana is mandatory for people with lung ailments
such as asthma or emphysema and with nasal allergies.
Ø The inverted pose pushes intestines against the diaphragm
and sets up peristalsis. Helps cure constipation.
Ø This asana helps balance all metabolic activity and
increases resistance to disease.
Ø Should not be done by people having neck ailments
like cervical spondylitis and those with high blood pressure should start this
exercise only after getting proficiency in asanas and that too, increase
intensity of practice gradually, under the guidance of a doctor.
body Pose) Technique: (to be learned under
Ø Lie flat on the back. Fold thighs over the torso so
that the knees touch the forehead.
Ø Support the back under the hip with the hands with elbows
firmly planted on the ground.
Ø Straighten the legs vertically upwards.
Ø Push the chest against the chin to form a lock. This
may require the hands to be brought further towards the chest. Let the back of
the neck touch the ground. Keep legs and torso straight.
Ø Relax. Breathe calmly and try to be serene. Gaze at
the toes. Focus on the blood flow to the neck region.
Beginners should learn this asana under supervision. The
reason is that the entire body is upended to balance on the shoulder an back of
the head. Any loss in balance could lead to grievous damage to the neck and
this should be avoided.
When learning, the experienced practitioner should stand
behind the novice, supporting the back and holding the legs. This support
should be gradually withdrawn as the practitioner gains strength and
Many people worry about a gap in the neck on the ground
during neck lock. One should not worry. The natural arch of the cervical
portion of the neck is supported by a multitude of minor muscles. These muscles
will be stiff initially and will relax with practice. Over time, the neck will
flex to its natural position. Placing arch supports below the neck might hamper
This asana MUST be followed
by Matyasana (turtle pose) to reverse the neck lock with a
Salamba Sarvangasana benefits & precautions
Sarvangasana gets its name from Sanskrit words. They include Sarva, meaning all, Anga, translating to limb, and asana, implying pose. It is a staple inversion posture, and hence the name Shoulder Stand pose. It strengthens the back and core muscle mass. It maximizes the function of the thyroid hormones produced by the thyroid gland.
There are numerous advantages of practicing inversion presents. Salamba Sarvangasana (Supported Shoulderstand) can aid blood circulation, calm the nerves by boosting the parasympathetic nerves, reduce depression and stress and anxiety symptoms, ease exhaustion, and boost immune health. Typically, asanas that place the head below the heart or the feet over the heart bring harmony to body and mind and should be considered an essential part of any kind of yoga exercise method.
Salamba Sarvangasana is a powerful pose variation to exercise for slowly as well as safely learning inversions. It's a necessary yoga asana, one that you'll enjoy exercising for several years after you've mastered it. Although the words Sarvangasana equates as "all limbs pose" or "pan body pose," the asana is typically described as Shoulderstand because your body weight rests on the leading outer sides (the bony components) of your shoulders.
The neck can extend more freely with some support on the shoulders with a slight stretch while the rest of the body raises directly in one line. The support also prevents you from putting pressure on the fragile vertebrae in your neck. Without this propping, the pressure can, with time, flatten the neck's natural curve.
Strengthen the back
Increases blood flow to the mind, energizing the nerve system
Promotes the thyroid and also parathyroid glands
Reinforces the arms and shoulders
Promotes heart health by returning more venous blood to the heart
Helps gut health, constipation, acid indigestion
Uncommon blood pressure
Persistent thyroid disorders
Neck or shoulder injuries
- Variations: If you're new to Shoulder Stand, use the wall to assist you in getting in the posture. To do so, rest sidewards against the wall surface, with your left side touching the wall. Inhale and on an exhale, swing your legs up onto the wall surface. Your butts ought to touch the wall, and also, your legs must be straight above your hips. Bend your knees with care, raising your hips away from the wall surface. You can remain below or continue relocating your legs completely off the wall for the complete pose.