Sarvangasana: Step by Step & Benefits
Sarvangasana is a combined form of two ancient Sanskrit words “Sarvang” and “Asana”. Sarvang means ‘entire body’ or ‘every limb’. In English it is known as Shoulderstand Pose as it is entirely depending upon shoulders of practitioner. Sarvangasana benefits your entire body including mind and spirit. Here we showcase some steps for how to do Sarvangasana and along with some benefits of Sarvangasana.
Following are the steps for how to do Sarvangasana with proper care and technique.
First of all lie down on the ground on your back by legs stretching out with each other and palms facing in downward direction.
Step 2: -
Now inhale deeply through nostrils by keeping your waist and hips in contact with ground and after that steadily lift both your legs in upward direction until it makes right angle with remaining body. If one finds it tough then he can use his both arms to bear the load and for lifting it up.
Step 3: -
After that lift your entire body in air and support your waist with both hands such that your elbow remains in contact with the ground & making a stand type arrangement. Feet should be stretched and should remain in touch with each other by keeping your eyes close in the direction towards the toes and continue breathing steadily.
By this process your entire body will be balanced by your shoulders and continue balancing as much as you can. Practice of this asana for several days will automatically increase your time duration for its practice. If you remove hands support then it is called as Nirlamba Sarvangasana and with hands support it is known as Salamba Sarvangasana.
Step 5: -
Now reverse the same procedure to get back to normal position. Initially remove both your hands from waist, put your back on ground following your legs in straight position and return to Shavasana posture.
Step 6: -
It is advisable to perform Shavasana pose just after practicing Sarvangasana for same interval of time for relaxation of body. In advance Matsyasana is a supplementary asana with Sarvangasana which should be practiced for achieving extra benefits of Sarvangasana.
Time Duration for Sarvangasana
One should practice this pose for 2 minutes to 30 minutes as long as one feels comfort and ease. As practicing Sarvangasana more than a prescribed or normal time period can cause neck injury or back pain.
Advantages of Sarvangasana
1) Sarvangasana benefits to make “Thyroid” gland active and heal problems related to tiredness and obesity. Sarvangasana also cures problems related to various glands like Pituatary, Adrenal and Genitial.
2) Benefits of Sarvangasana are same as that of Shirshasana. Moreover practicing Sarvangasana posture is lot easier as compared to Shirshasana. This asana is also beneficial for “lungs” and cure second & third stages of “Asthma”.
3) Sarvangasana benefits are much useful for abdominal organs as blood flows towards head and abdomen gets relief for that period of time.
Asanas described here should be practiced strictly under the guidance of Yoga teacher or under the supervision of yoga expert only.