Shoulder stand (Sarvangasana)

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Shoulder stand (Sarvangasana) is one of the most famous and classic yoga pose. In the small series, Candle-Plow-Fish, it is in the first pose. The Candle is said to be the “Queen of Asanas” (“King” is Stand on your head :-))

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Let’s say the lymphatic system doesn’t have a heart, and this reverse position—with the help of gravity—replaces the “pump” and allows the body to get rid of toxic substances quite efficiently.

Shoulder stand (Sarvangasana)

Young attractive woman standing in niralamba sarvangasana pose, by freepik


Step by step instruction

1. Place the folded blanket on the floor or mat and lie on your back so that your upper back and shoulders are supported by the blanket and your head and neck are free to move around on the mat. Place your hands next to your body and bend your knees so that your feet are as close to your sciatic muscles as possible. Inhale and bring your thighs to your chest by pressing your palms to the floor and lifting your feet off the floor. 

2. Keep lifting your pelvis and back from the floor so that your knees reach your head. Now support your back with your hands with your forearms on the floor and your palms on the back of your back, keeping your elbows as close to each other as possible. Then raise your pelvis above your shoulders so that your torso is as vertical as possible. “Walk” with your palms along your back towards the floor but do not spread your elbows.

3.Inhale and lift the bent knees towards the ceiling, extending the thighs in the same direction as the torso while the heels are still hanging towards the seat part and twist the upper side of the thighs slightly inwards. Finally, inhale, stretch your legs, straighten your knees and push your heels towards the ceiling.

4.Relax your throat and tongue. Tighten the shoulder blades towards the back and push the sternum towards the chin. The forehead should be parallel to the ground and the chin vertical. Press your shoulders to the floor and try to lift your upper spine off the floor. Look softly at your chest.

5.As a beginning, hold the position for 30 seconds and gradually increase the time by ten seconds each day until you can comfortably hold it for three minutes. With an exhalation, we get out of the pose by bending the knees towards the chest and lowering the back of the torso to the floor, keeping the nape of the neck on the floor.

Therapeutic benefit Yoga pose Shoulder stand (Sarvangasana)

  • Asthma
  • Sinus infection

Benefits Yoga pose Shoulder stand (Sarvangasana)

  • It calms the mind, relieves stress and depression
  • It stimulates the thyroid gland, prostate (who has it :-)) and stomach organs
  • It stretched  shoulders and neck Improves lymph movement and elimination
  • It calms the legs and buttocks muscles
  • Improves digestion
  • Helps relieve menopausal symptoms
  • Reduces fatigue and eliminates insomnia

Contraindications, warnings and precautions:

  •  headache
  • high blood pressure
  • menstruation
  • neck injuries

More for read: Benefits of Sarvangasana & How to do Sarvangasana (Shoulder Stand)

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