The Yoga Shoulderstand pose is said to benefits all parts of the body, hence its Sanskrit name, which comes from “Sarvanga” which means “ all parts”. According to Swami Sivananda there are three asanas, which alone will keep the body in perfect health: Headstand, Shoulderstand, and forward-bend.
- Some benefits are: Stimulates the thyroid and parathyroid glands, which in turn regulates the metabolism, strengthens and stretches your heart, prevents insomnia, prevents varicose veins, strengthens your abdomen promoting deep abdominal breathing because it limits the use of the top of your lungs. It flushes all the major organs with blood, improves the lymphatic system. This pose is excellent to do at night before going to bed. It is call the queen of the poses for its nurturing and soothing effects on the body and mind.
- Lying flat on the back, bring the feet together, keeping the head and neck on the ground, inhale as you raise both legs.
- Push your hips of the floor and bring your legs up, over and beyond your head, at an angle of about 45 degrees, or
- Bring the hands onto the buttocks. Gently push the body up by pushing the hands down the back. Continue this gradual movement until you are resting on the shoulders. Never jump into the position.
Exhaling, bend your arms and support your body, holding as near the shoulders as possible, thumbs around the front of the body, fingers around the back. Push your back up lift your legs. - Now straighten your spine and bring the legs up to a vertical position. Press your chin firmly into the base of your throat. Breath slowly and deeply, gradually trying to work walk your hands further down your back towards the shoulders, so as to strengthens your torso. Keep your feet relaxed. Try to hold it for at least 30 seconds, gradually increasing the time to 3 minutes. If you feel that the calf muscles are starting to cramp, bend the knees slightly to relive tension.
After a few seconds bring the legs straight again.
As you get advanced you should try to straighten your back as much as possible. From time to time, readjust the body by bringing the hands closer to the shoulders and bringing the elbows closer together.
Beginners may come out of the position by lowering the feet to a 45-degree angle over the head. Place the hands flat on the floor behind the back. Keeping the head on the ground, gradually unroll the body; relax in Savasana (corpse pose)
Shoulder Stand for Beginners (or if you cannot bring your hips of the floor): You can get your buttocks very close to the wall; climb the feet up the wall. Inhale place your hands down, push with your hands walk up the wall, and support your back with your hands.
Counter indications
Student with neck problems should consult their physician before attempting this posture. If necessary, let them just lift up the legs in the air, putting the arms under their back.
Pregnant women may do Viparita Krani (Half Shoulderstand)
Some people believe it is not good when menstruation occurs.
- Bring the hands onto the buttocks. Gently push the body up by pushing the hands down the back. Continue this gradual movement until you are resting on the shoulders. Never jump into the position.
- Exhaling, bend your arms and support your body, holding as near the shoulders as possible, thumbs around the front of the body, fingers around the back. Push your back up lift your legs.
- Now straighten your spine and bring the legs up to a vertical position. Press your chin firmly into the base of your throat. Breath slowly and deeply, gradually trying to work walk your hands further down your back towards the shoulders, so as to strengthens your torso. Keep your feet relaxed. Try to hold it for at least 30 seconds, gradually increasing the time to 3 minutes. If you feel that the calf muscles are starting to cramp, bend the knees slightly to relive tension.
After a few seconds bring the legs straight again.
As you get advanced you should try to straighten your back as much as possible. From time to time, readjust the body by bringing the hands closer to the shoulders and bringing the elbows closer together.
Beginners may come out of the position by lowering the feet to a 45-degree angle over the head. Place the hands flat on the floor behind the back. Keeping the head on the ground, gradually unroll the body; relax in Savasana (corpse pose)
Shoulder Stand for Beginners (or if you cannot bring your hips of the floor): You can get your buttocks very close to the wall; climb the feet up the wall. Inhale place your hands down, push with your hands walk up the wall, and support your back with your hands.
Counter indications
Student with neck problems should consult their physician before attempting this posture. If necessary, let them just lift up the legs in the air, putting the arms under their back.
Pregnant women may do Viparita Krani (Half Shoulderstand)
Some people believe it is not good when menstruation occurs.
