How to Do Sarvangasana (Shoulder Stand Pose)? Benefits of Sarvangasana (Reduce Hairfall, Thyroid, Headache Relief)By Himanshu JoshiYoga, Yoga AsanaBenefits of yoga asana, Sarvangasana, shoulder standing pose, yoga asan, yoga benefits
Sarvangasana – Yoga Asana
Yoga is a great approach when it comes to working on strength and flexibility. Not only is this art meant for those wanting to meditate or touch their toes, but it works good for everyone else too and all can practice it.
Yoga – the focus
Some types of yoga focus on relaxation, while others emphasise on movement. Most of the types of yoga centre around the learning poses, known as ‘asanas’. These further pay more attention on the aspects or techniques of breathing.
Yoga for Flexibility
The stretching of the muscles take place as you work on the yoga poses . So these bring about better flexibility and you feel less tired or lesser stiffness.
Sarvangasana – Introduction
The word Sarvangasana is derived from the Sanskrit term “सर्वाङ्गासन,” consisting of three words i.e. – ‘Sarv’, ‘Anga’ and ‘Asana’. ‘Sarva’ means entire; ‘anga’ means the parts of the body , while ‘asana’ means the yogic posture. This pose in English, has been named as ‘Shoulder stand’ yoga pose. It plays an important role in the functioning of the body as a whole and is also called the ‘Mother of All Asanas’, thereby marking its significance and the various benefits it brings with it. The different disorders related to lifestyle such as depression, anxiety, stress and so on can be overcome with this useful asana which is said to give the body the peace and harmony that it needs.
How to do Sarvangasana?
Sarvangasana (Shoulder Stand Yoga Pose) – Steps, Benefits and Precautions
Given below are the simple steps that you can follow to perform Sarvangasana. Even as a learner, this asana can be easily practiced if you follow these techniques :
- In the supine position , lie down or lie down on your stomach.
- Take your legs and raise them upward gradually while bringing them to an angle of 90°.
- Now bring your legs in the direction of your head by keeping the buttocks raised up.
- Keep the legs , chest and abdomen raised as you attempt in forming a straight line.
- Keep your palms placed on your back as a support.
- Keep your chin placed against your chest
- Keep this position maintained as long as you feel at ease.
- Try maintaining this pose till a duration of 30 seconds or more than that.
- Now gradually return to your initial position.
- As you do this, lower down your buttocks with your hands that support the back and gradually bring yourself to the surface or to your initial position
- Perform this two or three times
Post the performance of Sarvangasanam, the next immediate practice should be ‘Matsyasana’ in order to ease pain in the back.
Sarvangasana – related pose
‘Shoulderstand’ or ‘Sarvangasana’ has sequential related poses which are:
- Viprit Karni
- Ardha Halasana
Top benefits of Sarvangasana
Here are some of the important benefits brought about by Sarvangasana :
Thyroid gland: The shoulderstand yoga pose promotes healthy functioning of the testes, liver, spleen, pineal , kidney and pituitary. Hence the functions of the body’s glands are regulated by it.
Revitalizes the circulatory system: The asana works well for the digestive system, respiratory system and circulatory system.
Controls Headache: Sarvangasana augments the blood supply to the region of the head and is beneficial in the management of migraines and headaches.
Controls Hypertension: This asana calms down the nerves, and is thus advantageous in case of patients suffering from high blood pressure .
Beneficial in insomnia: As the blood supply gets facilitated by this asana , it is also beneficial in case of insomnia.
Constipation: This asana is also said to be beneficial for those having problems of constipation on regular practice of the same.
Intestinal ulcers: The stomach and intestinal glands are said to be stimulated by Sarvangasana and is thus beneficial for treating ulcers.
Hair fall control: The supply of blood is enhanced in the region of the head and thus this asana is also said to help prevent loss of hair.
Sexual disorders: In case of sexual problems such as syphilis , leucorrhoea and frequent abortions etc., this particular yoga asana is said to be beneficial.
Weight Loss: The asana helps burn fat thus aiding in weight loss.
Eyesight: In case of eye vision also , this asana is useful.
Skin care: Sarvangasana also aids in the prevention of pimples and wrinkles thereby delaying the aging process.
There are some side effects and contraindications of the shoulderstand yoga pose. Here are some cautions that should be taken while performing Sarvangasana :
- Those having high blood pressure should not perform this asana.
- This asana should be avoided during menstruation.
- For those experiencing spinal problems,this asana should be skipped.
- This asana is not to be practiced in cases such as acute thyroid problems, retina problems, chronic neck conditions , glaucoma and shoulder injuries.
- Again those with slip disc, spondylosis , capillary, weak age, heart problems and middle ear problems should avoid this asana.
- How long should sarvangasana be done?
For beginners – about 30 seconds with 5 to 10 seconds being gradually added on daily, till a point where they can hold on to this pose with ease for 3 minutes.
How to get more in depth details on Sarvangasana?
To know more about Sarvangasana and to be able to perform it professionally , you could opt for a professional course on yoga such as yoga teacher training in India.
Yoga in India
India – the birthplace of yoga has indeed innumerable yoga schools that impart quality education on yoga. The humble holy town of Rishikesh in India is a good choice for yoga enthusiasts and practicing yogis to visit and enrol themselves for a standard 200 hour yoga teacher training in Rishikesh. The town is flooded with yoga ashrams and yoga schools offering Yoga Alliance certified courses on yoga teacher training and gives you the added advantage of learning and practicing yoga along with a good tour of the place during your visit.
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