Sarvangasana, commonly known as Shoulder Stand, is a yoga pose that involves balancing the body on the shoulders with the support of the arms and hands. Here's how to perform it:
- Lie flat on your back with your arms beside your body, palms facing down.
- Engage your abdominal muscles and lift your legs off the floor, bringing them straight up towards the ceiling.
- Support your lower back with your hands, placing them on your lower back or hips for stability.
- Use your arms and hands to lift your hips off the floor, bringing your legs overhead until your body is perpendicular to the ground.
- Keep your neck in a neutral position, avoiding any strain. You can support your back with your hands if needed.
- Hold the pose for a few breaths, breathing deeply and evenly.
- To release, slowly lower your legs back down to the ground, vertebra by vertebra, until your entire back is flat on the floor.
Sarvangasana, or Shoulder Stand, offers numerous health benefits:
- Improves circulation: Inverting the body in Sarvangasana promotes blood flow to the brain and heart. This increased circulation can help improve overall cardiovascular health.
- Stimulates the thyroid gland: The pressure applied to the neck area in Sarvangasana stimulates the thyroid gland, which regulates metabolism. This can help improve thyroid function and balance hormones.
- Relieves stress and fatigue: Practicing Sarvangasana can have a calming effect on the nervous system, helping to reduce stress and fatigue. It also helps to alleviate symptoms of anxiety and depression.
- Strengthens the shoulders, arms, and core: Holding the body upright in Shoulder Stand requires strength and stability in the shoulders, arms, and core muscles. Regular practice can help strengthen these muscles, improving posture and overall upper body strength.
- Improves digestion: The gentle compression of the abdominal organs in Sarvangasana can help improve digestion and relieve constipation. This pose also stimulates the parasympathetic nervous system, which aids in digestion and promotes relaxation.
- Enhances respiratory function: Sarvangasana encourages deep breathing, which can improve lung capacity and respiratory function. It also helps to expand the chest and improve posture, allowing for easier breathing.
- Calms the mind and promotes relaxation: Holding Sarvangasana requires concentration and focus, which can help calm the mind and promote relaxation. This pose is often practiced as part of a restorative or relaxation sequence to induce a sense of calm and tranquility.
It's important to practice Sarvangasana mindfully and with proper alignment to avoid strain or injury. Beginners should start with the guidance of a qualified yoga instructor and listen to their body's limitations. Pregnant women, individuals with neck or shoulder injuries, and those with high blood pressure should avoid this pose or practice it under the supervision of a healthcare professional.