Sarvangasana (Shoulder Stand) – known to be the ‘Queen of all asanas’, is one of the most important poses in hatha yoga. Sarvangasana is derived by combining 3 Sanskrit words – ‘sarv’ meaning entire, Ganga’s meaning limbs and asana’s meaning posture. As the name rightly suggests, practicing this asana demands the involvement of your entire body resulting in extensive stretching, strengthening and overall growth.
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Sarvangasana Step by Step Instructions:
1. Begin by lying down on your back. Keep your legs together and hands by your side.
2. Inhale and set your feet against the floor by bending your knees. Gently raise your legs upwards forming a 90-degree angle with your body.
3. Inhale and set your feet against the floor by bending your knees. Gently raise your legs upwards forming a 90-degree angle with your body.
4. Next, lift your buttocks and back and raise your entire body up high, forming a straight line. While doing so, place your hands on your lower back, allowing your elbows to support your body.
5. Once you find your balance while performing this asana, point your toes out and ensure that your body weight lies on your shoulders and upper arms; not on your head and neck.
6. Once you find your balance while performing this asana, point your toes out and ensure that your body weight lies on your shoulders and upper arms; not on your head and neck.
7. Hold this pose for 30-60 seconds. Breathe deeply while you do so.
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Benefits of Sarvangasana:
1. This asana essentially regulates the prostate gland, thyroid gland and abdominal organs.
2. As this posture requires the body to be in an upside-down posture, it increases the blood flow to the brain as well as the lungs, thereby aiding respiratory issues.
3. It is also known to be an incredible stress reliever, uplifting your mood and balancing your hormones. Moreover, it helps in aiding any discomfort that you may face during menstruation.
4 Additionally, it also promotes hair growth and prevents premature greying of hair
Contraindications for Sarvangasana:
1. Do not perform this asana in case of a neck injury, headache or high blood pressure.
2. It is recommended to avoid practicing this asana during pregnancy.
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Preparatory Pose for Sarvangasana:
1. Ardha Halasana (Half Plough Pose)
2. Setubandhasana (Bridge Pose)
Follow-up Pose for Sarvangasana:
1. Savasana (Corpse Pose)
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