Shoulder Stand - Sarvangasana for Health and Peace of Mind

Sarvangasana or the shoulder stand is one of the most beneficial poses in yoga. All schools of yoga recommend this pose in the practice sequence. The reason is the way it affects the body, mind and the nerves. This pose is also known as the queen of all poses.

Sarvangasana - Sarvanga asana (Sarvanga means all body parts and asana means pose). This is one of the inverted poses and extremely popular pose. In this pose the body is balanced on the shoulders and the back is supported with the hands supporting the back. The blood flow direction changes and the pressure on the heart changes. The spinal cords and the nerves receive lot of blood flow which rejuvenates them.

Back strength also increases since back needs to be kept straight. Basically for multiple muscles and nerves it is an unusual position which strengthens them.

Steps for Shoulder Stand

1. Lie on the mat on your back.
2. With inhalation lift your leg and bring the knees of both legs near the forehead and support the back with the hands.
3. Stay in this position for few breaths and then open the legs and make them parallel to the ground similar to second picture.
4. Now with inhalation slowly raise the legs upwards and make them pull as much high as possible.
5. Keep the gaze on the toes.
6. Concentrate to keep the weight on the base of the neck and the chin should touch the throat.
7. Stay in this position for around half a minute to one minute when you just start the practice and then later you can increase it to around 10 mins also.
8. Now slowly with exhalation bring back the legs to the second position where legs are parallel to the ground. Stay in this position for some time.
9. Remove the hands from the back and slowly lower the hips to the ground.
10. Slowly bring down the legs back to the ground.

Notes -

1. This pose should not be practiced more than once in one session.
2. I have noticed that when we practice this pose towards the end of the session the body is nicely warmed up and you can practice this pose more easily. However if the body is too tired then you cannot practice this pose so easily.
3. Usually when this you start the practice for this pose then you should do it towards the end and when you have gained more expertise then you can practice this towards the end.
4. This pose should be done slowly and smoothly.

Precautions

1. If you have neck pain then do not practice this pose as it will aggravate the injury.
2. If you are suffering from very high blood pressure and joint pains then also avoid this pose.
3. If you suffer from neck pain then come out of the pose.
4. Do not practice this pose during menstrual cycle as impure blood can flow back inside the body.

Benefits of Shoulder Stand or Sarvangasana

1. Since lot of blood flow takes place to the neck, facial region and the brain it cures many diseases of these region. This pose is very helpful for common cold and sinus infections.
2. This pose calms the brain and the nerves and hence reduces stress and insomnia.
3. It provides relief in constipation and stimulates the intestines also. Many times before the other poses you can practice this pose since this will help in inducing bowel movements and once the stomach is empty you can practice the other poses. This pose also improves digestion.
4. It increases the blood flow to the thyroid gland and cures thyroid problems.
5. If you practice this pose after you come back from work in the evening you will become very fresh and it will get rid of fatigue.
6. It also provides relief in asthma and other problems of lungs.