Sarvāṅgāsana (Shoulder stand)
Known as the "Queen of Asanas," the Shoulder stand promotes harmony and happiness in the human system.
Introduction
Sarvāṅgāsana (Shoulder stand) is a fundamental inversion in Hatha Yoga. The name is derived from Sanskrit: sarva means "all", aṅga means "part" or "limb", and āsana means "posture". As the name suggests, it benefits all parts of the body. It is often referred to as the "Queen of Asanas" (with Sirsasana being the King).
Key Benefits
- Thyroid Health: The chin lock stimulates the thyroid and parathyroid glands, helping to regulate metabolism.
- Circulation: Improves blood flow to the brain and heart without strain, helping to relieve stress and fatigue.
- Digestive System: Relieves constipation and improves digestion by reversing gravity's pull on the abdominal organs.
- Nervous System: Calms the nerves and can help alleviate mild depression and anxiety.
- Strength & Flexibility: Strengthens the shoulders and neck while improving flexibility in the spine.
Contraindications & Precautions
⚠️ Important Safety Notes
Do not practice Sarvangasana if you have:
- High blood pressure
- Heart condition
- Neck injury (e.g., slipped disc, spondylitis)
- Glaucoma or detached retina
- Menstruation (avoid during heavy flow)
- Pregnancy (unless practiced consistently prior to pregnancy)
Note: Use a folded blanket under the shoulders to protect the neck. Beginners should practice under guidance.
How to Perform (Step-by-Step)
- Start PositionLie on your back with arms alongside your body, palms facing down. Keep legs together.
- Lift LegsInhale and lift both legs to a 90-degree angle.
- Lift HipsExhale, press palms into the floor, and lift your hips and lower back off the floor, bringing your legs over your head.
- Support BackBend your elbows and place your hands on your lower back for support. Walk your hands up towards your shoulder blades to lift the torso higher.
- Straighten UpStraighten your legs vertically, aligning feet, hips, and shoulders. Keep your neck relaxed and gaze at your toes. Breathe deeply.
- ReleaseTo come down, lower your legs over your head slightly, release your hands to the floor, and slowly unroll your spine vertebra by vertebra. Lower legs slowly.
External Resources & Tutorials
Deepen your understanding with these curated video tutorials from Indian experts.