Hatha Yoga
The Shoulder Stand Pose
Introduction
Sarvangasana is the second of the 12 basic postures of hatha yoga. Its main benefit is its massage on the thyroid gland. In this posture, most of the weight should rest on the shoulders but the neck muscles should be stretched properly.
Physical Benefits
- Brings fresh blood to the throat and thyroid gland.
- Locking of the chin massages the thyroid gland.
- Extends the cervical section of the spine giving it a powerful stretch.
- Rests the heart by using gravity to stimulate veinous return.
- Relieves pressure from the veins in the lower body (varicose veins).
- Encourages deep abdominal breathing. This is good to help beginners learn the abdominal breathing.
- Good stimulation of the digestive system by pressure applied during the inhalation.
- Opens up the shoulders.
Energetic (Pranic) Benefits
- Stimulates the vishuddha chakra (throat psychic center).
- Regular practice gives short and long term energy to the practitioner. Good "pick-me-up".
Mental Benefits
- Reduces lethargy, mental sluggishness and laziness.
- Appeases insomnia.
- Fights depression.
Technique
One should move gradually from the starting position until you reach the final posture. Do not hold the breath as you move in and out of the asana.
- Assume the starting position, lying on your back, the neck and lower back as close as possible to the floor. Keep your head straight throughout all the steps. Regulate your breath.
- Starting with an inhalation, raise slowly your feet and legs. Beginners will need to move faster in order to succeed in coming up.
- Raise your hips and back and walk your hands down your back pushing your body up.
- Keep lifting your feet up as high as you can.
- In the ideal position, almost all the weight is resting on the shoulders, the hips are above the shoulders. Same for the feet. There should be no pressure on the neck. The arms are supporting some of the weight. The neck should be well stretched. Beginners should not go too high, adjusting the position of the feet so that the shoulders bear most of the body weight. Make sure your head is straight. Keep the elbows as close as possible and the hands as close as you can to the shoulders. Keep the legs together and try not to bend the knees. Keep your feet and calves relaxed.
- Hold the asana for a few seconds at first and up to 15 minutes.
To come back, start with an exhalation, bring your feet over your head, bring your palms flat on the floor and slowly bring your back, hips, legs and feet onto the floor paying attention to keep the head and shoulders on the floor. Relax on your back.
Students with less flexibility and who tend to be overweight can use the floor to help go up.
Contra-indications
It is recommended not to do the shoulderstand if you have high or low blood pressure, glaucoma or other eye disease, or any neck problems, consult your doctor or chiropractor before practicing.
The shoulderstand is part of the basic yoga class.
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