How to Do Sarvangasana (Shoulder Stand)

Sarvangasana: the name sarvang means all the parts of the body. This means it is beneficial for the entire body. It is an inversion asana. In Sarvangasana, your body has reverse blood circulation. This is really good for people having knee pain. As blood flows back up, it opens and prevents any blockage from the legs. Body position is upside down in Sarvangasana. So all the weight of the body should come on the shoulders and back of the neck. With this our shoulders and neck strengthen and get energized. We can hold this posture for 15-90 seconds. It can be repeated 2-3 times. Kids can also practice this asana. It is very good for them to increase concentration.

How to do Shoulder Stand / Sarvangasana

1. Lie down on your mat in supine position with feet together.
2. With inhalation, lift your legs over the head and come into halasana. Interlace your fingers behind your back and press your arms down. Lift your hips up and roll the shoulders.
3. Release your fingers and bend your elbows. Place your palms on the upper back as much as you can.
4. Lift your legs up one by one, or together if you can. Keep both feet together throughout the posture and keep your feet dorsi flexed.
5. Engage your hip, core and thigh muscles. Keep pushing your chest to chin.
6. Keep your elbows close to each other and head stable throughout the posture.
7. Hold the posture for a minimum of 10 breaths. While holding it, maintain the contraction of muscles and focus on your breath.

How to release the posture

1. When you want to come out of the posture, bend your knees. Bring them to your forehead.
2. Stretch your legs over the head and come into halasana.
3. Place your palms on the mat behind your back. With your core strength, slowly release your spine onto the mat. Then lower your hips and legs into supine position.

Shoulder Stand Benefits

1. Helps to improve blood circulation in the body. With improved blood circulation to the head, it is very good for calming the mind. It helps with anxiety.
2. Improves flexibility and strength of neck and thoracic region.
3. Good for wrist , shoulders mobility and strength.
4. Helps to reduce fatigue, improve sleep and digestion.
5. Helps to reduce fat,blood pressure and prevent heart problems.
6. Shoulder stand is one of the best positions for meditation. It works very well on our throat chakra.
7. Shoulder stand improves blood circulation to our face skin cells. It works on our facial glow.
8. With shoulder stand, we work on our whole body. This is very important for overall strength and flexibility.
9. Because of all these physical and mental benefits, shoulder stand is known as the queen of asanas.

Follow up Asana

After Sarvangasana, one should follow Mathsyasana or Fish pose. It is the counter pose and helps to extend the throat, which is contracted in sarvangasana. Helps people with their thyroid.

Namaste!