Shoulder-stand Pose (Sarvangasana)
The Sarvangasana said to benefit the whole body. While performing this asana the whole body weight rests on the shoulders and the neck and the upper back is stretched to the limit, therefore this asana is also known as the shoulder stand pose.
Benefits of the Shoulder-stand Pose (Sarvangasana)
Sarvanga-asana helps to relieves fatigue caused by sleeping too much or too little, if performed in morning and helps to promote deep, restful sleep, if performed in evening. It also strengthens the back and helps to relieve lower back pain.
The increased blood flow to the head and upper body helps to heal many disorders such as headaches, nasal congestion and sore throats. The entire endocrine, digestive, nervous, and venous systems of the body are stimulated in ways that no form of diet or conventional exercise can perform.
How to perform the Shoulder-stand Pose (Sarvangasana)
- Lie in the shavasana i.e. lie flat on the back
- Breathe-in through the nostrils. Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while breathing-out.
- Breathe-in slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards while straightening the arms and keep the hips on the floor.
- Breathe-in, then while breathing-out raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.
- The legs should be together and without bending your knees point the toes straight up. Keep your head straight without turning it to either side and chin should be pressed against the chest.
- Hold the posture and breathe gently through the nostrils.
- Reverse the stepsand return back to position #1.
Durations/Repetitions of the Shoulder-stand Pose (Sarvangasana)
Hold this asana for one minute which can be extended to five minutes depending on comfort. Repeat the posture twice or thrice.
Difficulty Level and Advancement of the Shoulder-stand Pose (Sarvangasana)
Sarvangasana is a difficulty level 5 asana recommended for intermediate yoga practitioner.