Sarvangasana, known in English as the Shoulder Stand Pose, is a foundational and highly beneficial yoga posture. Often referred to as the “queen of all asanas,” Sarvangasana is praised for its comprehensive health benefits and its ability to promote balance and harmony within the body. This inversion pose is integral to many yoga practices due to its powerful effects on the endocrine system, especially the thyroid gland.
History
Sarvangasana has its roots in ancient yoga traditions, particularly in Hatha Yoga. It is extensively documented in classical texts such as the Hatha Yoga Pradipika and B.K.S. Iyengar’s “Light on Yoga.” Historically, it has been revered for its therapeutic benefits and its ability to enhance overall health and vitality. Practitioners have long valued this pose for its role in promoting physical and mental well-being.
How to Do Sarvangasana
To perform Sarvangasana correctly, follow these steps:
- Starting Position: Lie flat on your back on a yoga mat with your arms alongside your body and legs extended.
- Preparation: Take a deep breath and engage your core muscles. Press your arms into the mat and bring your legs together.
- Lift the Legs: On an inhale, lift your legs to a 90-degree angle, keeping them straight and together.
- Lift the Hips: Lifting your legs over your head, bringing your hips off the ground. Support your lower back with your hands, and elbows resting on the mat.
- Find Balance: Straighten your legs toward the ceiling, keeping your body straight from your shoulders to your feet. Your chin should tuck slightly into your chest.
- Hold the Position: Hold the pose for 30 seconds to 5 minutes, breathing deeply and steadily. Focus on maintaining balance and alignment.
- Release the Pose: To come out of the pose, slowly lower your legs back over your head, and then gradually lower your spine and hips to the mat, returning to the starting position. Rest in Savasana (Corpse Pose) for a few breaths.
Also, read: All you need to know about Yoga Pose Viparita Karani Mudra- Legs Up the Wall Pose
Health Benefits
Regular practice of Sarvangasana offers numerous health benefits, including:
- Thyroid Health: Stimulates the thyroid and parathyroid glands, helping regulate metabolism.
- Improving Circulation: Enhances blood circulation, especially to the upper body and brain.
- Digestive Aid: Stimulates the abdominal organs, improving digestion and relieving constipation.
- Calming Effect: Promotes relaxation and reduces stress and anxiety.
- Strengthening Muscles: Strengthens the shoulders, arms, and core muscles.
- Respiratory Benefits: Improves lung capacity and respiratory function.
Who Should Do Sarvangasana
Sarvangasana is beneficial for individuals who:
- Are looking to improve thyroid function and metabolism.
- Want to enhance their overall circulation and cardiovascular health.
- Seek to improve their digestion and relieve digestive issues.
- Desire to reduce stress and promote mental calmness.
- Aim to strengthen their upper body and core muscles.
Who Should Not Do Sarvangasana
Certain individuals should take precautions or avoid practicing Sarvangasana:
- People with neck or shoulder injuries should avoid this pose or practice under the guidance of a qualified yoga instructor.
- Individuals with high blood pressure, glaucoma, or retinal problems should avoid this pose.
- Pregnant women should not practice this pose, especially in the later stages of pregnancy.
- People with spinal issues, such as herniated discs, should consult a healthcare provider before attempting this pose.
Precautions to Take
When practicing Sarvangasana, keep these precautions in mind:
- Ensure that you have adequate shoulder and neck support to avoid strain or injury.
- Avoid jerky movements when lifting or lowering your legs and hips.
- Use a folded blanket or cushion under your shoulders for additional support and comfort.
- Always perform this pose mindfully and listen to your body to avoid overstretching or strain.
References and Sources
Sarvangasana is a powerful and versatile yoga pose that offers numerous benefits for the body and mind. By incorporating this pose into your regular yoga practice, you can improve your overall health and well-being. Always practice mindfully and consult with a yoga instructor if you have any health concerns.
