Sarvangasana: Improve Flexibility and Strength with This Powerful Pose

Sarvangasana at a Glance

How to Do Sarvangasana?
Follow the Step-by-Step Instructions

Sarvangasana should be done under the supervision of trained yoga professionals. Your mind should be calm and peaceful while doing this asana, as it requires a lot of focus, concentration, and patience to get the proper pose.

• Start Sarvangasana by doing gentle warm-up stretches to your neck, shoulders, arms, and legs or preparatory poses like Viparit karni or bridge yoga pose.
• Now start by lying down (lying supine) in the Savasana, and relax with a few deep breaths.
• Keep your legs straight, your hands beside your body, palms facing the mat ground, and your feet should be touching each other.
• Now inhale slowly with the support of your arms, lift your legs straight up (vertical position) and keep the core engaged, making it easier to raise your legs.
• When your legs are straight, press your arms and elbows down, and your palms supporting the buttocks lift the buttocks and spine off the floor (body vertically) and bring them in line with your legs.
• Your toes should be pointing up, and your elbows should be inward for a better grip of the buttocks and palms supporting your buttocks.
• In this final position, your chest will press the chin gently, and your body will be balanced on your shoulders, elbow, and upper arm.
• Keep your core engaged to maintain balance and stability of your entire body weight.
• Don’t turn your neck; it should be neutral, with no weight, and keep it relaxed.
• You can close your eyes if you want, keep breathing gently and hold this pose within your physical limit.
• To come out of the Sarvangasana pose should also be gentle and done mindfully, avoiding coming down in a hurry or jerking your body. Your head should be on the ground and not lifted when coming down.
• Now, slowly move your arms and gently let your buttocks be placed on the floor and then bend your legs (knees bent), slowly bring them down to the floor, and relax in a supine pose.
• Do Matsyasana as the counter pose for Sarvangasana, and then come to Savasana (corpse pose) and take a relaxed breath by closing your eyes.
• Allow your body to cool down after the yoga practice.

What are the Benefits of the Sarvangasana?

• Sarvangasana helps to strengthen your parathyroid glands, which controls the calcium level.
• Regularly practicing with the Sarvangasana (shoulder stand) allows you to manage and reduce your weight and tone the extra fat in your abdomen, waist, and hip area.
• This can help women to regulate their menstrual cycle.
• It improves blood circulation to the brain, which helps the entire body (mental and physical health).
• Sarvangasana (all limbs pose) pose also helps to improve your body posture.
• It encourages abdomen breathing, and each breath becomes very beneficial.
• This helps relieve constipation and improve digestion by reducing the gravitational pressure on the colon.
• Sarvangasana is highly beneficial to strengthen your shoulders, neck, spine, legs, and arms and improves flexibility.
• It strengthens your core muscles, tones your abdominal muscles, and increases your upper body strength.

Health Conditions that Might Benefit from Sarvangasana

• While doing a shoulder stand, there is more blood supply to t he brain, which can help hydrate your scalp, reduce hair fall, and improve hair growth.
• Increased blood flow to facial muscles while performing Sarvangasana can help maintain healthy facial skin and keep us active and energetic.
• This inversion pose in the shoulder stand helps the heart pump blood to the brain and thyroid gland, which helps cure thyroid-related issues.
• Sarvangasana improves the function of the pancreas and thus helps in insulin production and helps decrease the risk of diabetes.
• It rejuvenates the entire body and helps to relieve tension and fatigue.
• For people with digestive issues, this asana may help keep their digestive system on track.
• Sarvangasana can be helpful for people suffering from elephantiasis as it helps to reduce the inflammation in the legs.
• This asana can be helpful for some sexual disorders.
• Sarvangasana influences the functioning of your reproductive system and your body’s nervous system.
• People having anxiety, aggression, and panic attacks can practice Sarvangasana regularly and get amazing health benefits by balancing the parasympathetic nervous system.

Safety and Precautions

• For any health concerns, consult your health care professional and do this asana under the guidance of a trained yoga teacher.
• Avoid the Shoulder stand if you have a Brain injury or acute migraine.
• Avoid doing this pose if you suffer from neck, shoulder, lower back, or spinal issues.
• If you have asthma or other breathing problems, don’t hold the pose for too long; if you feel any discomfort, leave the pose and relax.
• People with high blood pressure should avoid doing this pose.
• Avoid shoulder stand asana during your menstrual cycle.
• If you have acute thyroid and retina problems, you should avoid doing it.

Common Mistakes

• Don’t bend your knees when you are in the pose.
• Don’t create tension in your legs while doing this asana.
• Breathe from the abdomen and engage your core.
• Unguided and rushed attempts to do this asana can put unnecessary pressure on the heart, respiratory organs, and brain, which may result in giddiness or discomfort or put a lot of pressure on your heart and other body parts.
• If you have pain while doing this asana, don’t proceed and return to the normal position.
• Beginners should not do it on their own (for their safety).
• After you release from the pose, don’t immediately get up. Rest on your back briefly and let your body cool down.

Tips for Sarvangasana

• Always do it on an empty stomach or 3 to 4 hours after the meal.
• Preferably do it in the morning.
• Do it on a yoga mat or soft folded blank, which could support your shoulders and arms.
• When you start this asana, do it under the guidance and follow the instructions of the yoga instructor.
• Your body and mind should be calm when you do this asana.
• Always do the warm-up poses and cool-down asana to keep yourself safe.
• You can use the support of the wall for your comfort.
• Do not strain your body by holding the final position for long during initial practice.

Physical Alignment Principles for Sarvangasana

Alignment is the base for proper and safe practice.

• Let your neck be in a neutral position. Don’t turn your head when you are in the pose.
• Keep pressing your upper arms and elbows firmly while in this pose.
• Your shoulders should be stable and keep away from your ears.
• Keep your body in one line from feet to shoulder.
• Don’t bend your spine or leg.
• Engage your core while lifting your lower body to support your spine and pelvis.
• Inhale and lift your lower body from your hips, toes pointing up, and then support your buttocks with your palms and elbow. Raise your buttocks and back off the floor.
• Breathe gently and don’t hold your breath.
• Use a folded blanket underneath your shoulder blades and arms for better support.
• While you release from the pose, come down slowly, first your back, hips, and then your legs without jerk.
• If you are a beginner, take the support of the wall and, most importantly, do it under the supervision of the yoga trainer.

Breath and Sarvangasana

Breath is always an important part of yoga, and so is for Sarvangasana. Keep your thoughts quiet, and your body relaxed, starting in the supine pose. Take a deep breath, relax, and calm your mind with the energy of the breath. Inhale deeply and consciously when ready to start the pose and lift your legs. Deep and calm breathing will help to keep your balance stable. Breathe in and out through your nose. Keep breathing throughout the pose, as breath is your partner to improve focus and concentration. While coming out of the pose, keep your breathing active as you come out, take some relaxed breaths, release your stress and anxiety and let your body cool down.

Sarvangasana Variations

• Sarvangasana using the support of a folded blanket under your shoulders and arms.
• You can use a wall support in the beginning.
• After doing Sarvangasana, you can do the Halasana for a more intense stretch.
• Shoulder stand asana without the support of your hands, hands kept on the floor.
• Always choose variation according to your Physical limits.

Conclusion

Sarvangasana, known as the Queen of the Asanas, is a super powerful pose that benefits the whole body and mind. This inversion shoulder stand improves blood supply to the brain, calms the mind, and enhances clarity and focus. To get these lifelong benefits, practice Sarvangasana in your daily yoga routine. Beginners should start this pose under the guidance of a yoga teacher.

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