Salamba Sarvangasana (Supported Shoulder stand)
Salamba Sarvangasana (Supported Shoulder stand) is considered to be the “Queen of Yoga poses” and is normally done after the headstand, the “King of Yoga poses.” Although it is possible to do Sarvangasana without the use of props we suggest you do not perform this pose without two or more firmly folded blankets to minimize risk of injury. Additionally, always perform the pose under the supervision of an experienced Yoga instructor. After Sirshasana (the headstand), the Shoulder stand is considered to me one of the most beneficial of Yoga poses.
How to do Salamba Sarvangasana
1. Stack a blanket folded into rectangles measuring roughly 1 foot by 2 feet, and then place your neck and shoulders on it and parallel to one of the longer edges of your mat. Your arms should be alongside your body, your head on the mat the mat. Now, bend your knees and press your feet into the mat with both heels close to your sit bones. With an exhalation, press your arms into the mat, push your feet away from the mat and draw your thighs up towards your chest.
2. Stretching both arms out parallel to the edge of your folded blanket, now turn them outward and press your fingers into the mat. Let your thumbs point behind you. Now bend both elbows and pull them toward each other. The backs of your upper arms should rest on the blanket, your palms should be spread out on your back.
3. Now lift your pelvis above your shoulders in such a way that your upper body is at right angles to the floor. Move your hands down your back (toward the mat) without letting your elbows slide any wider than shoulder width.
4. With a deep inhalation, raise both knees to the ceiling, keeping your thighs in line with your body and hanging your heels above your buttocks. With another inhalation, straighten your knees and lift your heels up, let your toes toward the ceiling. Breathe normally and gaze, gently, at your chest.
5. Hold the yoga pose for around 30 seconds. You may, progressively, add 5 – 10 seconds to the pose every day or so till you can comfortably retain the pose for 3 – 5 minutes. Continue to add 5 to 10 seconds to your every day stay till you can comfortably retain the pose for 7 – 8 minutes.
6. To exit the pose, exhale, bend both knees into your body then, slowly and carefully, roll your body back down to the floor. Never raise the back of your head from the mat.
Benefits of Salamba Sarvangasana
- Calms the brain and helps relieve stress and mild depression
- Stretches and stimulates the neck, shoulders, the thyroid and prostate glands and abdomen, thereby improving digestion
- Tones up the buttocks and legs
- Relieves symptoms of menopause
- Alleviates fatigue and helps in insomnia
- Highly therapeutic for asthma, sinusitis, and infertility
Supported Shoulder stand Contraindications
- Back and neck injury
- Diarrhea
- Headache
- High BP
- Menstruation
- Pregnancy: Only those familiar with the pose may continue practising it late into pregnancy. Never take up the practice of Shoulder stand after becoming pregnant.
