Sarvangasana /Shoulder Stand:
Sarvangasana is a Sanskrit word it means ‘Sarw’-means ‘All’, ‘Anga’- means ‘Parts of body’ and ‘Asana’- means ‘posture’. As the name itself speaks “The function of whole body”
Sarvangasana is one of the important asana of Hatha Yoga. It has huge amount of benefits which cover all the body systems. It is also known as ‘The Queen of asanas’. This asana is highly beneficial in maintaining mental and physical health.
Steps of Sarvangasana:
· Lie down on the yoga mat on your back with hands by your side.
· With one movement, lift your legs, gluteus and back so that you come up high on your shoulders. Support your back with the hands. Exhale and while inhaling, contract the abdomen and slowly raise both the legs to a 90 degree angle from the floor.
· Move your elbows closer towards each other, and move your hands along your back, creeping up towards the shoulder blades. Keep straightening the legs and spine by pressing the elbows down to the floor and hands into the back. Press the chin against the chest and form a chin lock firmly known as Jalandhar bandh Your weight should be supported on your shoulders and upper arms and not on your head and neck.
· Keep the legs firm. Lift your heels higher as though you are putting a footprint on the ceiling. Bring the big toes straight over the nose. Now point the toes up. Pay attention to your neck. Do not press the neck into the floor. Allow the back, shoulder portion and neck to touch the ground closely. Instead try to have body on your shoulders keep the neck strong with a feeling of tightening the neck muscles slightly. Press your sternum toward the chin. If you feel any strain in the neck, come out of the posture.
Do not shake form side to side
· Keep breathing deeply and stay in the posture for 20-40 seconds for beginners 5-10 seconds
How to come out of the posture, lower the knees to forehead. Bring your hands to the floor, palms facing down. Without lifting the head slowly bring your spine down, vertebra by vertebra, completely to the floor. Lower the legs to the floor without any jerk. Relax for a minimum of 60 seconds.
BENEFITS:
When we lock the chin it Stimulates the thyroid and parathyroid glands and pituitary glands and normalize their functions
All of the other endocrine glands are regulated by the pituitary gland and so the overall function of the endocrine system is improved
Helps in reduction of emotional and mental stress
Stagnant blood from the lower regions of the body, i.e. legs and abdomen is drained to the heart thereby improving the supply of blood to these parts and the whole circulatory system. Blood supply to the head area i.e. brain, eyes, ears, nose and throat is improved thereby improving their functioning. Therefore all of the pelvic and abdominal area circulation, ear, throat and nose ailments are improved.
Helps in increasing lung capacity and also helps in the abdominal respiration and is therefore helpful in the treatment of asthma. Toxins in the respiratory system are drained thereby improving the respiratory system.
Prevents and cures varicose veins, visceroptosis, diabetes indigestion constipation and menstrual disorder.
Due to the increased blood flow to the head the mind is tranquilized, stress and psychological disturbances are removed.
The thymus gland is stimulated which boosts the immune system.
It balances the parathyroid gland’s which ensures regeneration and normal development of the bones.
It releases the normal gravitational pressure from the anus muscles which helps with haemorrhoids.
The nerves passing through the neck are toned and the neck flexibility is increased..
The pranic flow is harmonized, increasing energy and having a positive effect on all the body systems.
Sarvangasana has all the benefits of Shirshasana but is safer and easier to perform.
Benefits for Women:
It is beneficial for the reproductive system as there is fresh blood to the pelvic region as the stagnant blood is flushed from the organs and therefore increased efficiency of the reproductive organs.
It strengthens the uterine ligaments as the gravity acting on the ligaments in Sarvangasan is in the opposite direction.
It improves the functioning of the ovaries.
It helps to balance the moods and calm the mind.
Do’s and Don’t’s of Sarvangasan
Do’s:
Keep the legs straight in knees with toes pointing to the sky
Try and keep the body in a straight line from the chest to the tips of the toes
Head straight and eye sight fixed on the toes
Make sure that the trunk is raised enough vertically so that the chin can comfortably rest against the chest
Don’t:
People suffering from abnormal blood pressure , glaucoma, detached retina, chronic thyroid disorders, neck or shoulder injuries must consult a trained yoga exert before performing the shoulder stand
Bend the knees
Move the neck or over-strain it in the chin lock position
Bring the legs over the head when in the asana position but don’t keep them completely vertical if it causes tension
Raise the head from the floor
Tense the legs or point the feet as this contracts the legs and prevents drainage of blood
Disclaimer:
Please take note that the effects of Sarvangasana /Shoulder Stand: may vary from person to person. The above benefits are a guideline as it has been observed by many practitioners. The exercises mentioned herein are not meant to replace any medical advice, medication, therapy that you may be getting or may have been advised by your physician.
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