Yoga : Sarvangasana (Shoulder Stand)- How to perform this queen of asanas

 


Sarvangasana, also known as the Shoulder Stand, is a powerful inversion pose in yoga. It is often called the "Queen of Asanas" because of its numerous benefits for overall health and well-being. This posture involves lifting the entire body upside down, balancing on the shoulders while supporting the back with the hands. It helps improve circulation, strengthens muscles, and calms the mind.

How to Perform Sarvangasana

  1. Starting Position: Lie down flat on your back on a yoga mat, with your legs together and arms resting beside your body.
  2. Lift the Legs: Slowly raise both legs upwards, keeping them straight. Engage your core muscles to support the movement.
  3. Raise the Hips: Push your hips up, bringing your legs over your head while keeping your hands on your lower back for support.
  4. Align the Body: Straighten your legs and spine, ensuring your body is balanced on your shoulders. Keep your chin tucked into your chest.
  5. Hold the Position: Stay in the pose for 30 seconds to a few minutes, breathing deeply and maintaining stability.
  6. Returning to the Floor: Lower your legs slowly while supporting your back, gently bringing your body back to the mat. Relax in Savasana (Corpse Pose) for a few moments.

Benefits of Sarvangasana

  • Improves Blood Circulation: Enhances oxygen supply to the brain, improving focus and mental clarity.
  • Boosts Thyroid Function: Stimulates the thyroid and parathyroid glands, helping regulate metabolism.
  • Strengthens Muscles: Tones the core, shoulders, and legs, improving overall body strength.
  • Aids Digestion: Enhances the function of abdominal organs, relieving constipation and bloating.
  • Reduces Stress: Calms the nervous system, promoting relaxation and reducing anxiety.
  • Enhances Skin Health: Improves facial blood flow, giving a natural glow and reducing acne.

Precautions and Contraindications

  • Avoid if You Have Neck Issues: People with cervical spondylosis or weak neck muscles should not attempt this pose.
  • Heart Problems or High Blood Pressure: Those with cardiovascular conditions should consult a doctor before performing this asana.
  • Pregnancy and Menstruation: Not recommended during pregnancy or menstruation.
  • Beginners Should Use Support: If new to Sarvangasana, practice near a wall or under expert guidance to avoid strain or injury.

Sarvangasana is a highly beneficial yoga pose when performed correctly and with awareness. Regular practice can lead to a healthier body and a calmer mind.


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