Sarvangasana
Sarvangasana, or the Shoulder Stand Pose, is a yoga posture where the entire body is balanced on the shoulders. It is also part of the Padma Sadhana yoga series. "Sarv" means all, "anga" means body part, and "asana" means pose. As the name suggests, Sarvangasana influences the functioning of all parts of the body. This yoga pose is highly beneficial for achieving both mental and physical health and is often referred to as the Queen of Asanas.
How to practice Shoulder Stand (Sarvangasana)
Lie flat on your back. In one motion, lift your legs, hips, and back so that your body is raised vertically, balanced on the shoulders. Support your back with your hands.
Bring the elbows close to each other and move your hands up the back toward the shoulder blades. Keep your legs and spine straight by pressing the elbows into the floor and hands into your back. The body’s weight should rest on the shoulders and upper arms, not on the head or neck.
Keep your legs extended. Lift the heels higher as if to imprint them on the ceiling. Align your big toes directly above your nose. Now stretch the toes upward. Pay attention to your neck. Do not press it into the floor. Instead, keep it firm with a slight feeling of stretch. Press the sternum toward the chin. If you feel strain in the neck, come out of the posture.
Breathe deeply and hold the pose for 30–60 seconds.
To release, bend the knees toward the forehead. Place the hands on the floor with palms facing down. Without lifting your head, slowly roll the spine down onto the floor, vertebra by vertebra. Place the feet on the ground. Rest for at least 60 seconds.
Benefits of Shoulder Stand (Sarvangasana)
Stimulates the thyroid and parathyroid glands and normalizes their functions
Strengthens the arms and shoulders and keeps the spine flexible
Increases blood supply to the brain
Stretches the heart muscle by returning more venous blood to the heart
Relieves sluggish bowels, poor digestion, and varicose veins
Contraindications
Consult a doctor before practicing Shoulder Stand (Sarvangasana) if you have any of the following conditions: pregnancy, menstruation, high blood pressure, heart issues, glaucoma, herniated disc, spondylosis, neck pain, or serious thyroid problems.
See all – Yoga poses in a supine position
Chin to Knee Compression
Plow Pose
Practicing yoga helps develop both body and mind and offers many health benefits, but it is not a substitute for medical treatment. It is important to learn and practice yoga postures under the guidance of Art of Living instructors. In case of medical conditions, yoga poses should be practiced only after consulting a doctor and a certified Art of Living teacher.
Find the nearest Art of Living yoga course and center.
