Sarvangasana(Shoulder Stand) : : Benefits, Method, Precautions, Modificatio

Sarvangasana Sarvangasana(Shoulder Stand) : : Benefits, Method, Precautions, Modifications

30 Min activity


Shoulder stand pose

Sarvangasana is also known as a one-legged shoulder stand pose. Its name was derived from the Sanskrit language and every word has its meaning. Here, Sarva means all, Anga means limb, Asana means posture or pose.
So, Sarvangasana is a posture that includes all limbs. This posture adds a stretch to your glutes and hamstrings.
Sarvangasana is known as the queen pose of yoga. It has various benefits of its own. Though in your initial stages you might feel it more difficult but the more you practice the easier it becomes. It focuses on opening up your hips and cultivating strength and flexibility in your hamstrings. This pose. You should do pre-preparatory poses like hero pose to avoid any kind of injury. This can be combined with various other poses for transitions. After completion of this pose, you can wrap it up with some calm postures such as a supported forward bend.
Sarvangasana is the “Mother of Asanas” quoted by guruji BKS Iyenger. He, in his book, said that the Sarvangasana should be mastered first before headstand. This is the beginning class before we move further to the higher class. This pose was also mentioned in the 15th_century text hatha yoga pradipika as Viparita Karani. Sarvangasana is also documented in the 14th-century Shiv Samhita and 17th-century Gheranda Samhita.
Among many of its innumerable benefits, this asana improves blood circulation, aids digestive and defecation organs, and strengthens the bladder and reproductive organs. It stimulates the thyroid and parathyroid glands. It allows the venous blood to flow more easily from the hips, legs, and abdomen to the heart and the fresh blood from the heart to the neck and head. The back, hips legs, and feet are relieved of body weight and are thus energized and relaxed. As all the internal organs and body systems are turned upside down, they get a chance to adjust better and work more efficiently and in harmony. This posture gives strength and vitality to the whole body and mind. Creativity, wisdom, memory, calmness, intelligence, and willpower are developed. This vigorous sequence is particularly helpful for abdominal and back complaints. All the systems of the body and mind gain in strength, flexibility, and the free flow of energy and calm.

Before practicing Sarvangasana one should learn the proper technique of the pose to avoid any kind of injury. The correct technique needs to be practiced to get the maximum benefits out of it. let’s have a look into the correct technique of the pose to avoid injury. 
To perform this asana or pose please follow the following steps:
Step 1: lie down flat on the floor and stretch your body. Stretch your legs from the tips of the toes to the back of the knee.
Step 2: Contract your gluteus maximum and raise your leg in upward directions. you will feel the stretch in your thighs and hips.
Step 3: Contract your quadriceps and Keep your legs raised and straight. Don’t bend your knees.
Step 4: keep your palms beside your hips and your elbow on the floor to support your body.
Step 5: Balance out the weight and feel the gentle stretch on your hips and thighs.
Step 7: Balance the weight on your elbow, shoulder, and head.
Step 8: Breathe normally and stay in this position for a few seconds. Adjust to stay firm in the posture.
Step 9: Slowly, bring your both legs down and relax on the floor. Lower the arms beside the body and gradually lower the back. Massage the back by rubbing it against the ground and relax.
Before practicing the pose, it is very important to read all the precautions. An individual must know about who can and who can’t practice this pose to avoid any kind of injury. It is very important to practice this posture under surveillance. You can hire a yoga teacher or ask someone who knows the proper technique of the posture to avoid injuries. Props and modifications:
Every individual has their body type. And everybody is suffering g from one or the other problem. so everyone can’t practice the same pose with the same technique. So to avoid injury and to allow a maximum individual to practice the pose we modify the pose. Sometimes we use props like bends, blankets, and yoga bricks to adjust the pose according to our comfort level so that no one gets injured.