Sarvangasana (Shoulder Stand Pose) – Steps, Benefits & Precautions
Sarvangasana, also known as the Shoulder Stand, is revered as the “Queen of all Yoga Asanas.” It activates nearly every part of the body and offers extensive therapeutic benefits. Regular practice of this pose helps balance the endocrine system, boost circulation, and improve overall vitality.
How to Do Sarvangasana – Step-by-Step Guide
Starting Position:
Lie flat on your back on a yoga mat. Keep your arms beside your body, palms facing down.
Step 1: Lift the Legs
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Slowly raise both legs together up to a 90° angle. Keep the knees straight and feet relaxed.
Step 2: Support the Back and Lift the Waist
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Place your palms on your lower back and use your hands to lift the waist off the floor.
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Let your entire body rest on the support of the shoulders and upper arms.
Step 3: Align the Body Vertically
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Raise the legs further until your toes point towards the ceiling and your chin rests against your chest (Jalandhara Bandha).
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Keep the spine straight and balance the body evenly. Breathe normally.
Step 4: Hold the Position
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Remain in this position for 1 to 10 minutes, depending on your capacity.
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Do not overstrain; come down as soon as you feel tired.
Optional Variations:
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Slight leg movements (forward, backward, or sideways)
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Attempt Padmasana (Lotus Pose) in this posture (advanced)
Benefits of Sarvangasana
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Strengthens nerves and thyroid glands
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Enhances respiratory and circulatory functions
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Boosts digestion and reduces constipation
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Improves the health of face, skin, kidneys, bladder, and throat
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Helpful in managing acne, ovarian cysts, and vaginal discharge
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A powerful alternative to Sirshasana (Headstand) with similar benefits
Precautions & Contraindications
Avoid Sarvangasana if you have:
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Neck pain, cervical spondylitis, or spine injuries
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Heart conditions or high blood pressure (without expert supervision)
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Thyroid gland disorders (practice only after consultation or recovery)
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Recent surgery or general weakness
Expert Tips
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Always perform this pose on an empty stomach or 4–5 hours after a meal.
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Prepare the neck and spine with warming stretches like Setu Bandhasana or Halasana.
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Use a folded blanket under your shoulders for added neck support and safety.
ఇలాంటి వ్యాసాల కోసం ఈ క్రింద ఉన్న వాట్సాప్ గ్రూప్ లో జాయిన అవ్వగలరు. మీ MegaMindsIndia.
