Three terms make up Sarvangasana: Sarva, which means “entire,” Anga, which means “body portion,” and Asana, which means “pose.” This means “All Body Parts Pose” in English.
Because it is beneficial for the entire body and the mind, Sarvangasana, also known as Shoulderstand Pose, is referred as the “Mother of all Yoga Poses.” Supported Shoulderstand Pose can be used in flow yoga sequences since it boosts the body’s energy.
STEPS FOR SUPPORTED SHOULDER STAND:
• Fold at least two strong blankets into rectangles about 1 foot by 2 feet in size, then pile the rectangles on top of one another. You might place a sticky pad over the blankets to keep the upper arms in place while completing the pose.
• Lay on the blankets with your shoulders propped up and your head on (the floor and parallel to one of the longer edges). Lay your arms on the ground next to your torso. Next, stoop and arrange your feet with your knees bent, heels close to the sitting bones.
• As you exhale, brace your arms on the floor, lift your feet off the floor, and draw your thighs into the front of your torso.
• As you raise more weight, keep your knees bent toward your face and your back and pelvis curved away from the floor.
• Extend your arms parallel to the blanket’s edge while rotating your arms outward, so the fingers touch the ground (and the thumbs point behind you).
• While bending your elbows, draw them together.
• Lay your upper arms on the blanket with your hands spread wide on the back of your torso.
• As you elevate your pelvis over your shoulders, your torso should be perpendicular to the floor. As you lift your hands on your back, be careful not to let your elbows extend over shoulder width (toward the floor).
• Inhale deeply, then bend your knees to face the ceiling. Hang your heels by your buttocks and align your thighs with your chest.
• Tuck your tailbone toward your pubis while turning your upper thighs slightly inward.
• Inhale deeply, straighten your knees, and push your heels toward the ceiling.
• After the backs of the legs have fully stretched, lift through the big toes to make the inner legs somewhat longer than the outer.
• Relax your throat and tongue. While firmly squeezing the shoulder blades towards the back, move the sternum toward the chin. Your forehead should be nearly parallel to the floor, and your chin should be perpendicular to the floor.
• Firmly press the tops of your shoulders and the backs of your upper arms into the blanket support to raise your upper spine off the ground.
• Breathe out as you carefully and slowly turn your back to the floor, keeping the back of your head on the ground. After then, re-bend your knees into your body.
Benefits of the Supported Shoulderstand Pose(Sarvangasana):
Health (Anatomical) Advantages
- Strengthens Shoulders: Strengthens, tones, and stabilizes the shoulders while reversing sagging shoulders.
- Strengthens Neck: Strengthens neck to prevent stiff neck and/or a return of spondylitis.
- Tone legs, hamstrings, and calf muscles: Excellent for runners. This yoga pose benefits athletes, especially runners, by reversing blood flow to the legs. Running-related tension on the leg muscles is lessened thanks to this “reversed blood flow.”
- Back Strengthening: Lifting the back and maintaining body balance strengthen the back.
- Spine: The spine is strengthened due to its improved flexibility and strength, which helps the nervous system work better.
- Glands: The thyroid and parathyroid glands are stimulated, which regulates the hormones in both men and women.
- Brain Rejuvenation: As the blood flow is reversed, the brain receives more blood.
- Heart Health: Heart muscles are stretched because the heart must work harder to pump blood to the extremities due to the reversed blood flow.
- Enhances Digestion: Relieves constipation and enhances digestion.
- Relieves Varicose Veins: When the legs are lifted, the blood flow is reversed, which relieves constricted varicose veins.
- Enhances Vision: The increased blood supply to the brain enhances vision.
- Reduces Body Weight: Burns fat in the buttocks, thighs, hips, and belly.
- Symptoms of Different Disorders are Managed: Effective yoga poses treat thyroid disorders, asthma, reproductive issues, headaches and migraines, diabetes, sleeplessness, and hypertension.
- Helps to treat hypothyroidism: The thyroid gland, which regulates metabolism and aids in maintaining healthy body weight, is massaged and toned.
Contraindications for Supported Shoulder Stand(Sarvangasana):
- Back Pain: Stay away from this pose if you have significant back pain or a spine injury.
- Spondylitis: If you have spondylitis or are receiving therapy for it, stay away from this stance.Under the supervision of a skilled yoga therapist, however, this yoga pose might aid in the healing of minor cases of spondylitis.
- Heart Problems: People who have heart issues, are elderly, have less flexibility, or have trouble controlling their bodies may wish to avoid this posture or seek advice from a yoga instructor.
- Internal Organs: If one has weak internal organs like the spleen, liver or kidney, or enlarged thyroid should avoid this yoga pose.
- High Blood Pressure: A person who suffers from migraines or high blood pressure.
- Pregnant or Menstruating: Women who are pregnant and women during their menstruation.
- Throat or Ear Infection: If you have a throat infection or an ear infection, you should avoid using this posture since the blood flow could cause pain in the muscles surrounding the afflicted area.