Shoulderstand (Sarvangasana) : The Queen of Yoga
The Shoulderstand (Sarvangasana) is often referred to as the “Queen of Yoga” due to the many benefits it provides. This inversion helps to stretch and strengthen the spine, shoulders, and neck.
It also can help to improve circulation and digestion and calm the nervous system. In addition, the shoulder stand can provide a sense of grounding and calm, making it an ideal pose for relaxation and stress relief.
For these reasons, the shoulder stand is an essential part of any yoga practice. However, it is important to be cautious when first trying this pose, as it can be difficult to maintain good alignment without proper training.
Those new to yoga should seek out a qualified instructor who can provide guidance on how to properly execute the Sarvangasana. With regular practice, the shoulder stand can provide a wealth of physical and mental benefits.
Sarvangasana Practice Tips
Most of us who have done more than a few yoga classes will know the posture called Sarvangasana (Shoulderstand in English). In many classes, it is often stuck in later on in a practice but rarely explored in depth. This is a shame because it is one of the most dynamic, versatile, and useful poses in all of yoga.
The usual method is to roll up into the pose, with or without support under your shoulders, and keep the legs and torso in the inverted position for a short time before moving to Halasana (Plough Pose) and then rolling out. As nice as this is, the approach is not taking full advantage of what Shoulderstand has to offer.
Instead of simply holding the pose for a few breaths, why not explore some of the many ways that Shoulderstand can be used to deepen your practice? For example, you can use the position to lengthen your spine, open your shoulders or work on your balance.
You can also use Shoulderstand as a way to prepare for more advanced poses such as Headstand or forearm balances. With a little creativity, the possibilities are endless. So next time you find yourself in Shoulderstand, take some time to explore and see what this pose has to offer. You may be surprised at what you discover.
When done correctly, Shoulderstand is an incredibly therapeutic and rejuvenating yoga pose. It requires very little equipment – just a yoga mat – and can be performed almost anywhere. In addition to providing an intensive stretch for the neck and upper back muscles,
Shoulderstand also strengthens the lower back and hamstrings. Plough Pose takes the neck stretch a step further and puts a bit of strain on the hamstrings; but aside from those things, what is all the fuss about?
Simply put, Shoulderstand is one of the most versatile yoga poses out there. It can be performed in a variety of ways, making it ideal for both beginners and advanced yogis alike.
For beginners, it is recommended that you start with a shorter stay in the pose – no more than 30 seconds to 1 minute. With time and practice, you will be able to increase your stay to 3-5 minutes. Beyond that, the sky’s the limit! So what are you waiting for? Get on your mat and give Shoulderstand a try today!
Shoulderstand Practice Tip
Shoulderstand is a great way to strengthen your shoulders and upper back. It also helps to improve your balance and coordination. To do shoulderstand, start by lying on your back with your knees bent and your feet flat on the floor.
Then, place your hands on your hips and press your hips and buttocks off the floor. Next, swing your legs over your head and bring your feet up towards the ceiling. Finally, straighten your legs and hold the pose for 30 seconds to a minute or longer.
To get out of the pose, bend your knees and slowly lower your feet to the floor. Shoulderstand is a great pose for people of all ages and levels of fitness. However, if you have any health concerns, please consult with a health care professional before practicing this pose.
Prepare to Roll Up into Shoulderstand, if you haven’t already. For 30 seconds to a minute or more, adjust the pose as necessary and keep good breathing by rolling up into Shoulderstand.
Begin by keeping one leg in the same position as the full posture, but lower the other leg to the floor for the Halasana position. It’s similar to a half-split shape. Keep your legs apart for 25-30 seconds before changing sides.
Put the soles of your feet together and make sure they are directly over your pelvic area, not dropping toward the face or floor. This is truly a wonderful posture for women’s reproductive health (not doing it when you’re on your period, obviously). The Shoulderstand in Baddha Konasana is even more important for female reproductive health
Widen the legs to straighten, stretching the hip flexibility as well as the inner legs. Avoid letting the legs touch the floor unless you intend to.
Bring the legs back together and lower one leg to the floor, as in step 2. Then bring the other leg down as well, taking Halasana (Plough). If you don’t think your head is going to snap off or your eyes are going to pop out of your head, stay there for at least a minute.
For Karnapidasana (Ear Pain Pose), slowly lower the knees toward or onto the floor next to the ears. If possible, stay there for 10-30 breaths. This may be difficult, but it will eventually be relaxing and soothing. Relax and let yourself go. If you feel Fish Pose would be beneficial to you, do it, but it is not essential.