Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team

Sarvangasana  [ Shoulder Stand Pose]

   The word ‘sarvanga’ means entire body. "asana" means posture. Sarvangasana is a head-down-body-up postural exercise.

How to do Sarvangasana ?

Step 1

Lie on your back with hands by the sides of your body.

Before proceeding further to next steps it is suggested by us that you may better increase the flexibility of your body by regularly raising one leg each. You hip area and waist should be flexible by regular practice.

 It is recommended that you reduce your tummy size also before starting this yoga practicing a good diet plan as well as simple other yoga poses or asanas helping to reduce tummy size.

It is important to strengthen as well as make flexible the lower back and hip area to lift it.

Step 2

 Lift your legs, buttocks and back slowly so that you come up high on your shoulders. Support your back with both hands.

Step 3

Move your elbows closer to each other, around your spine creeping up towards the shoulder blades.

 Now slowly straighten the legs and spine by pressing the elbows down to the floor and hands into the back.

 Ensure that your weight is supported by your shoulders and upper arms and not by your head and neck. This is very important.

Step 4

Keep the legs firm and lift your heels higher as if foot is pressing against the ceiling. Bring the big toes straight over the nose in air and then point it upwards by straightening.

Always be cautious that your neck portion is not pressing into the floor.  Press your chest area toward the chin. If you feel any strain in the neck, come out of the posture.

Keep breathing deeply and stay in the posture only for 30-60 seconds.

Step 5

To come out of the posture, bend the knees to forehead. Bring your hands to the floor, palms facing down. Without lifting the head slowly and gently bring your spine down, vertebra by vertebra, completely to the floor.

Lower the legs to the floor. Relax for a minimum of 60 seconds.

Hold the sarvangasana anywhere from one to five minutes depending on comfort. Repeat the posture two or three times only after regular practice under a yoga trainer for months. It is very risky to practice this yoga without guidance by a trainer.

Health benefits

·       This yoga pose strengthens the arms and shoulders

·        Improves the flexibility of lower back and spine.

·       Improves the circulation of blood to brain.

·       Stretches the heart muscles by returning more venous blood to the heart.

·       Improves gut health by relieving flatulence, constipation etc.

·       Helps to improve varicose vein problems.

Cautions

This yogasana also have the associated risk of all head-low postures. Extreme caution should be taken to avoid any possible strain or jerks.

The period of exercise should not exceed 20 seconds in the beginning and after months of practice it may be increased to 5 minutes at the most.

It is better to begin the yoga practice partly. Do not attempt to do this posture quickly. First just raise your legs slowly and increase the flexibility of your body .You may complete the pose only after a few weeks of initial training.

Hasty practice may exert pressure on the heart, the respiratory organs and the brain, thus, causing giddiness or feeling of discomfort.

Contraindications:  It is not advisable to people with hypertension or high blood pressure, heart diseases, stroke, respiratory disorders, high myopia, glaucoma and retinal detachment. It is contraindicated during pregnancy also.

Research study results

An echocardiographic analysis in eight healthy male subjects before and after a practice of this asana twice daily for two weeks points out that the resting heart rate (HR) and left ventricular end-diastolic volume (LVEDV) were significantly reduced  after practicing this asana. A tendency toward a mild regression of the left ventricular mass was noticed, though it was not statistically significant. Further extensive studies are needed to conclude a significant effect on cardiovascular system or heart and blood vessels [3].

References

1.    https://theyogainstitute.org/how-to-do-sarvangasana/

2.    https://www.artofliving.org/in-en/yoga/yoga-poses/sarvangasana-shoulder-stand

3.    https://pubmed.ncbi.nlm.nih.gov/11214493/