How to do Sarvangasana (Shoulder stand pose)? Steps, Precautions & Benefits

What is Sarvangasana?

Sarvangasana is a form of yoga that is used at the end to encourage the blood flow in the body which in order promotes an intense calming effect to the body and gives it a steady relief. The word Sarvangasana is a Sanskrit word where “Sarva” means “all”, “anga” means “limbs” and “asana” means “pose” or “posture”. This is a pose that can also be stated as the shoulder stand or the other name is Salamba Sarvangasana which is an inverted pose or asana in modern-day yoga and is similar to the poses which were used in hatha yoga. This is one of the best yoga asanas and is also known as the mother of asanas.

The Shoulder stand poses in entered into from a supine position with the knees in a bent position and the shoulder can be supported with a blanket with the upper arm in an arm of the belt just above the elbows. This pose will make you feel that your body is light and is hanging there in the air. The pose is very easy to perform but as we all know that every yoga pose depends upon a person’s body so from that accepts do s you are comfortable. The pose Sarvangasana has several benefits which if practices regularly will make one’s life very easy. Thus in this article, we hall learns all the facts that are necessary to know before practicing the shoulder stand pose.

What are the steps of Sarvangasana?

To do Sarvangasana is very simple if you get the trick right.  To be careful is the key. Thus let us see what are the basic steps that you must follow to get the shoulder stand pose right.

• First, all one needs to do is go on their back in a very relaxed a calming position for a few seconds.
• Take a few deep breaths and stay there.
• Then grab all your strength on the lower portion and at once take your leg, buttock, and back up at once keeping the full support on your shoulder.
• Bring both the elbows close to one another and keep moving the hands along the back which will move along the shoulder blades. With the legs and spine kept straight and the elbows are to be at the down stuck to the floor.
• The full weight of the body must be on the shoulder and the upper arms and it should not be on the neck and head. This is something which one must be careful about.
• At this stage, all you need to do is keep your legs firm and steady. The Shoulder stand pose is all about having control over each part of the body because if you lose control then the accidents take place.
• Lift the heels and toe as high as possible aiming to touch the ceiling. Here an immense stretch will be taking place and with the toe pointed up.
• Now as the toe is stretched and up try and bring it close to the nose.
• As you are in this position keep a close eye on your neck so that it is not stretched or pressured too much.
• The sternum must be touched to the chin.
• Hols this pose for about 30-60 sends with steady breathing. Your inhalation and exhalation should be normal and not at all too fast or slow.
• As you come out off the pose do not try to come out at once. First, all you need to do is lower the knees to your chin then bring the hands down with the palms facing the floor and resting on it.
• Now slowly bring your spine, vertebrae down without making any other changes in the body structure.
• Now as your complete body is resting on the floor you are advised to rest for a few seconds before you get up.

Thus these are the steps to perform the Sarvangasana. At any point while performing these if you feel uncomfortable it is advised to slowly come down to the original resting position.

What are the benefits of Sarvangasana?

The shoulder stand pose has immense benefit and one can get the best results out of it if practiced religiously. What should be kept in mind while doing this pose this that this pose is slightly risky and all sorts of precautions must be taken while performing this act.

• Helps in treating indigestion, problems that are related to constipation, and also helps in curing the varicose veins.
• This generates more blood flow to the brain and the face which means the brain and the face gets extra nourishment.
• Stimulates and facilitates function for the thyroid and parathyroid glands which helps in the normal functioning of these glands.
• Helps in the stretch of the heart muscles by bringing in more blood flow to it.
• Helps in strengthening the arms, neck, and shoulder.
• This pose acts as the replacement for abdominal and pelvic viscera but it’s temporary.
• Has got a wholesome effect of gravity on several organs of the body which is beneficial especially for the vital endocrine glands.
• All sorts of functional disorders can be treated like any disorder in the eye, the nose, general and sexual debility, and the ear, the throat.
• The Sarvangasana balances several parts and organs of the body like the circulatory, endocrine systems, digestive, reproductive system, nervous system, endocrine system.
• Helps in preventing hernias.
• Helps in treating saggy abdomen.
• Helps in building self-confidence and self-reliance by boosting energy and making the mind alert.
• This asana releases gravitational pressure which comes from the anal muscles, relieving hemorrhoids.
• Has favorable effects on the nerves and the flexibility of the cervical spine is improved.
• Has effective blood flow towards the brain which helps in so many ways.
• Help treat sinus, headache, constipation, indigestion, etc.

Who should not perform Sarvangasana?

Now every asana, the pose has its cons and certain people actually cannot perform the asana. Similarly, the Sarvangasana also has a few precautions that are to be taken let us find out what are those:-

• Patients with heart conditions, high blood pressure or brain diseases, etc should avoid performing the Sarvangasana.
• Women who are on their menstruation should avoid performing this yoga.
• Pregnant women should avoid the Shoulder stand pose.
• People who have enlarged spleen should avoid it.
• People who have an enlarged thyroid should not perform it.
• Patients of the liver also should not perform this yoga.
• One having the problem of lip disc should avoid it.
• If you are having a headache you should avoid this yoga.
• Patients having cervical spondylitis should also avoid it.
• Lastly, if you have weak cells then it is not advised for you to perform it.

Can I do Sarvangasana every day?

Yes, Sarvangasana can be practiced every day for about 15 minutes with each times duration being 30-60 seconds. If you are having any problems that are stated above then kindly leave out that day. Otherwise, this asana has no such restrictions. Also one has to give an ample amount of gap between the practice of this asana and the last meal that he or she has taken. The best time to do the Sarvangasana is early in the morning. If you are doing it in the evening then the last meal is to be taken 4-5 hours before the practice of this asana.

What happens during Sarvangasana?

During Sarvangasanaa the entire body is affected and the exercise of the entire body takes place. Here all the systems are nurtured and the positive effect is spread to all the nerves and cells. Especially with the increased blood flow towards the face and head, this makes that area have the best results. Thus this is also believed to stop aging because of increased oxygen flow and blood flow there. Apart from that, all sorts of constipation and indigestion problems are also treated. These are certain aspects that are highly affected by the practice of Sarvangasana. Thus when one practices the Sarvangasana religiously these are the things that will be beneficial. Also while doing the pose a great level of blood flows to the upper portion which is again good. The hips, shoulder, and neck have a very good exercise when one does these.

Check out the yoga courses we offer – 100 Hour Yoga Teacher Training in Rishikesh, 200 Hour Yoga Teacher Training in Rishikesh, 300 Hour Yoga Teacher Training in Rishikesh, 500 Hour Yoga Teacher Training in Rishikesh