What is Sarvangasana and its benefits?

What is Sarvangasana (Shoulder Stand Pose) and its Benefits? Sarvangasana or shoulder stand pose is also known as the “Queen of Asanas,” it is a full-body exercise that works on a variety of muscle groups and helps with posture, balance, and serenity in many ways. The Sarvangasana is extremely good for both mental and physical health. The shoulder stand increases the body’s flexibility and strength while calming the mind. It is easier and safer than headstands or Shirshasana but offers all the same benefits.

What is Sarvangasana (Shoulder Stand Pose)

Sarvangasana, popularly known as ‘Shoulder Stand’ in English, exercising the whole body stimulates many different muscles. Sarvangasana is a Sanskrit term, which forms from three Sanskrit words: ‘sarv‘, ‘anga‘ and ‘asana‘ which means as follows:

• sarv – all or whole or entire
• anga – body parts
• asana – posture or pose

Pronunciation of Sarvangasana are as – “sar-wa-aang-ahs-ana”.

Sarvanga means “all body parts”, and that’s what this asana does. When practicing Sarvangasana regularly, our bodies become more flexible and strong along with our minds becoming calmer and more peaceful. During the shoulder stand 300 hour yoga teacher training in rishikesh pose, blood flow is reversed, which promotes blood flow to the face, scalp, and brain. During the shoulder stand pose, blood flow is reversed, which promotes blood flow to the face, scalp, and brain. 

This pose has great benefits for the internal organs of the body, and it also helps smooth out the functions of these sensitive organs. Because of its importance in the prevention and management of diseases and disorders, it is called the ‘Mother of Asanas’. has great benefits for the internal organs of the body, and it also helps smooth out the functions of these sensitive organs. Because of its importance in the prevention and management of diseases and disorders, it is called the ‘Mother of Asanas’. One of the greatest blessings of our ancient saints and sages, Sarvangasana aims at harmony and happiness within the body as the mother brings harmony and happiness at home. 

Benefits of Sarvangasana (Shoulder Stand Pose)

Sarvangasana or shoulder stand pose is one of the most advanced forms of yoga that provides many health benefits. It benefits an individual’s physical and mental health. Regular practice of Sarvangasana gives:

• Prevents Hair
• Relief Stress
• Increase Lung Capacity
• Manage Diabetes 
• Enhances your Eyesight
• Weight Loss
• Healthy Skin
• Cure Back Pain
• Improves Blood Circulation
• Treat Sexual Disorder

Let’s discuss these benefits in detail:

• Prevents Hair

Sarvangasana increases blood flow and nutrients to the scalp, which prevents hair loss, hair fall, and premature graying of the hair.

• Relief Stress

Sarvangasana releases happy hormones like dopamine, which relieves stress, anxiety, depression, and insomnia. It also helps treat mood disorders.

• Increase Lung Capacity

By increasing the blood supply to the lungs, the lower part of the lungs becomes stronger and more efficient, increasing lung capacity.

• Manage Diabetes

People with diabetes benefit from the shoulder stand, as it regulates blood sugar levels and manages insulin production.

• Enhances your Eyesight

Blood circulation is accelerated in the ENT region which is good for eye vision, hearing as well as smell.

• Weight Loss

Sarvangasana can help manage body weight over the long term since it reduces the extra fat around the stomach, tones the abdominal muscles, and strengthens the core.

• Healthy Skin

Sarvangasana is considered one of the best yoga poses for maintaining healthy skin. Sarvangasana contributes to the detoxification of the blood to prevent many diseases related to the skin. It helps prevent wrinkles, pimples, and delays aging. It facilitates an adequate blood supply to the forehead thus is beneficial for facial problems.

• Cure Back Pain

Sarvangasana can help cure back pain when performed properly and regularly. It can strengthen your spine and help strengthen your back.

• Improves Blood Circulation

Sarvangasana is great for improving blood circulation throughout the body and nourishing the brain.

• Treat Sexual Disorder

Sarvangasana is also effective for treating sexual disorders. It can improve the health of reproductive organs in both men and women. yoga school in rishikesh  It also alleviates symptoms of menopause and balances mood swings in women. It has been found useful in conditions such as syphilis and frequent abortions.

How To Do Sarvangasana (Shoulder Stand Pose)

To get the benefits of a Sarvangasana or shoulder stand pose you should know the correct way how to do Sarvangasana which includes the beginner’s tips, preparatory poses, stepwise procedure, follow-up poses, or counterposes, advance poses, or variations, precautions, and contradictions of Sarvangasana. So, let’s start with beginner tips for Sarvangasana.

Beginners Tips for Sarvangasana (Shoulder Stand Pose)

Here are some of the beginner’s tips for Sarvangasana or shoulder stand pose, which you should keep in mind while performing the step of Sarvangasana is as follows:

• Do not repeat Sarvangasana, it has only one round.
• Do not overstrain yourself and slowly increase your hold every day by 5-10 seconds.
• After mastering the posture, you can hold it for up to 2-3 minutes.
• You may use any object as help until you achieve perfect balance.
• In the beginning, you can improvise this pose by resting against a wall or a solid object with your head down. 
• Initial practice can be assisted by a few pillows or by another person. 
• Attempt Sarvangasana in parts. Do full posture after a few weeks of initial training.
• Do it slowly and calmly.
• Always do after warming up and preparatory poses.
• If you feel any strain in the neck, come out of the posture.
• Do not get up immediately after finishing the shoulder stand pose.

Preparatory Poses for Sarvangasana (Shoulder Stand Pose)

There are some preparatory poses for Sarvangasana or shoulder stand pose that help to warm up and prepare the body for Sarvangasana are as follows:

• Uttanpadasana – Raised Leg Pose
• Viparita Karani – Legs Up the Wall Pose
• Halasana – Plough Pose
• Setuasana – Bridge Pose

Steps for Sarvangasana (Shoulder Stand Pose)

Following are the Sarvangasana or shoulder stand pose steps that help you to perform the Sarvangasana correctly and easily are as follows:

1. Lie on your back with your arms by your side.
2. Now, lift your legs, buttocks, and back so that you come up high on your shoulders.
3. Support your back with your hands.
4. Move your elbows closer towards each other.
5. Keep straightening the legs and spine by pressing the elbows down to the floor and hands into the back.
6. Your weight should be supported on your shoulders and upper arms and not on your head and neck.
7. Try to keep the legs firm.
8. Now, lift your heels higher as though you are putting a footprint on the ceiling.
9. Try to bring the big toes straight over the nose.
10. Now, point the toes up.
11. Make sure your neck is not pressed into the ground.
12. You should press your sternum toward your chin.
13. Breathe Deeply: Hold the posture for a few seconds. This is Sarvangasana.

How to come out from Sarvangasana: lower your knees till the forehead. Then, put your hands on the floor, palms facing down. Slowly lower your spine to the floor without lifting your head. Then, lower the legs to the floor. Now, relax for at least 60 seconds.

DURATION: Hold the Sarvangasana(as in Step 13) for 30-60 seconds in the beginning, then gradually increase up to a maximum of 5 minutes. Don’t need to repeat the Sarvangasana.

Follow-Up Poses of Sarvangasana (Shoulder Stand Pose)

The follow-up poses of the Sarvangasana or shoulder stand pose should be performed after relaxing the body for a minute after finishing the Sarvangasana. The follow-up poses for Sarvangasana are as follows:

• Chakrasana – Wheel Pose
• Dhanurasana – Bow Pose
• Matsyasana – Fish Pose
• Bhujangasana – Cobra Pose

Precautions and Contraindications for Sarvangasana (Shoulder Stand Pose)

Here are some precautions and contraindications for Sarvangasana or shoulder stand pose are as follows:

• During menstruation and pregnancy, women should avoid it.
• Shoulder stand pose should not be performed by older people.
• Injuries or pain in your shoulder, wrist, or neck should prevent you from performing shoulder stands.
• People of the following suffering should avoid performing Sarvangasana are as follows:

• Slip disc
• Acute thyroid problem
• Enlarged thyroid
• Enlarged liver or spleen
• Spondylosis
• High blood pressure
• Heart problems
• Brain ailments
• Weak blood vessels in the eye
• Glaucoma
• High myopia

Advance Poses or Variations of Sarvangasana (Shoulder Stand Pose)

Here are some of the variations of Sarvangasana or shoulder stand pose are as follows:

• Ardha-Sarvangasana – In this, lift half of the body not straighten the legs as shown in the below picture.

• Eka Pada Sarvangasana – In this, one leg is raised straight and the other is on the floor over the head as shown in the below picture.

What are the effects of the Sarvangasana or shoulder stand pose?

The effects of Sarvangasana or shoulder stand pose are as follows:

• Its good for removing hemorrhoids since it tones up the anal muscles.
• The neck muscles are also toned up, which increases the neck’s flexibility.
• It is good for preventing and curing varicose veins. Since it balances thyroid functions, it assists in the healing of hypothyroidism.

Does Sarvangasana or shoulder stand pose reduce belly fat?

Yes, Sarvangasana or shoulder stand pose reduces belly fat by improving both your blood circulation and your performance when it comes to practicing yoga for weight loss. If you have stubborn belly fat, then try Sarvangasana to get rid of it.

Does Sarvangasana or shoulder stand pose regrow hair?

Sirsasana is also known as a headstand because it improves blood circulation in the scalp, which reduces hair loss, balding, and hair thinning. This asana encourages hair growth and prevents graying.

Is Sarvangasana good for the lungs?

Yes, Sarvangasana is good for the lungs, it strengthens the lungs due to the effects of gravity. Normally it is the lower regions of the lungs that receive the most oxygen.

What is Sarvangasana or shoulder stand pose good for?

Sarvangasana is good for as follows:

• Strengthens limbs
• Spine becomes flexible
• Constipation
• Varicose veins
• Stimulates the thyroid and parathyroid glands
• Improves blood circulation in the brain.

What Happens During Sarvangasana or shoulder stand pose?

During Sarvangasana, the blood supply changes in the body, and stagnant blood from the legs and lower body is drawn to the face, scalp, and brain. The brain functions better as a result, and skin and hair are healthier as a result. Additionally, it stimulates blood flow to the lungs, which increases lung capacity and helps treat respiratory disorders. Additionally, it improves flexibility and strengthens shoulders, upper arms, and back.