Shoulder Stand Pose (Sarvangasana)

Interesting Fact: Shoulder Stand, known as Sarvangasana in Sanskrit, is often referred to as the “Queen of Asanas” due to its comprehensive benefits for the entire body. The name Sarvangasana translates to “all limbs pose,” highlighting its impact on various parts of the body.

Benefits of Shoulder Stand

Physical Benefits:

• Strengthens: Enhances the strength of the shoulders, arms, and core.
• Flexibility: Improves flexibility of the spine and neck.
• Circulation: Promotes blood flow to the brain, improving mental clarity and focus.
• Respiratory Health: Increases lung capacity and helps alleviate respiratory issues.
• Digestive Health: Aids in digestion and relieves constipation.
• Reproductive Health: Balances hormones and alleviates symptoms of menopause.

Energetic Benefits:

• Calms the Mind: Reduces stress and anxiety by stimulating the parasympathetic nervous system.
• Balances Chakras: Activates the Vishuddha (throat) chakra, promoting clear communication and expression.

Contraindications ***Dangerous***

Avoid Shoulder Stand if you have:

• High blood pressure
• Heart conditions
• Glaucoma or other eye issues
• Neck or shoulder injuries
• Pregnancy (especially after the first trimester)
• Menstruation

Practice Guide

Dristi (Gaze): Focus your gaze on your toes or the ceiling to maintain balance and alignment.

Bandhas (Energy Locks):

• Jalandhara Bandha: Engage the throat lock by tucking the chin slightly towards the chest.
• Mula Bandha: Engage the root lock by contracting the pelvic floor muscles.

Mudras (Hand Gestures):

• Anjali Mudra: Place your hands in a prayer position at your heart before entering the pose to set an intention.
• Chin Mudra: Once in the pose, you can place your hands on your lower back with the thumb and index finger touching.

Counter Pose: Fish Pose (Matsyasana) is an excellent counter pose to relieve any tension in the neck and shoulders.

Performing Shoulder Stand

1. Preparation:
   • Lie on your back with your arms by your sides and palms facing down.
   • Bend your knees and place your feet flat on the floor.
2. Entering the Pose:
   • Inhale and lift your legs off the floor, bringing them to a 90-degree angle.Exhale and lift your hips off the floor, supporting your lower back with your hands.
   • Walk your hands up your back towards your shoulder blades, bringing your elbows closer together.
3. Alignment:
   • Straighten your legs towards the ceiling, keeping them firm and engaged.Ensure your weight is on your shoulders and upper arms, not your neck or head.
   • Press your sternum towards your chin, engaging Jalandhara Bandha.
4. Holding the Pose:
   • Keep your gaze on your toes or the ceiling.
   • Breathe deeply and hold the pose for 30-60 seconds.
5. Exiting the Pose:
   • Lower your legs back over your head into Plow Pose (Halasana).Slowly roll your spine down to the floor, vertebra by vertebra.
   • Lower your legs to the floor and rest for a few breaths.

Pro Tips

• Use Props: Place a folded blanket under your shoulders to support your neck and maintain the natural curve of your cervical spine.
• Engage Core: Keep your core engaged to maintain stability and alignment.
• Avoid Strain: If you feel any strain in your neck, come out of the pose immediately.