The Shoulder-stand Pose (Sarvanga-asana) Instruction
- Lie flat on your back in the shava-asana.
- Inhale through your nostrils. Place your palms face-down on the floor. While keeping your hips on the floor, exhale, bend your knees, and bring them up toward your stomach.
- Inhale slowly through your nostrils, press down on your hands, and lift your torso from the waist, arching your spine backward and straightening your arms. Keep your hips on the floor.
- Inhale, then while exhaling, raise your legs straight up perpendicular to the floor. You may support your hips with your hands or leave your arms flat on the floor, whichever is more comfortable.
- Your legs should be together with knees straight and toes pointed straight up. Keep your head straight without turning it to either side. Press your chin against your chest.
- Breathe gently through your nostrils while holding the posture.
- Reverse the steps to return to the shava-asana.
Comments
The sarvanga-asana is widely considered one of the most beneficial yoga postures. If your time for yoga practice is limited, it's recommended to prioritize the sarvanga-asana due to its numerous benefits.
When practiced in the morning, the sarvanga-asana relieves fatigue caused by excessive or insufficient sleep, and in the evening, it promotes deep, restful sleep. It strengthens the back and helps alleviate lower back pain.
The increased blood flow to the head and upper body aids in healing various disorders such as headaches, nasal congestion, and sore throats. This posture stimulates the entire endocrine, digestive, nervous, and venous systems in ways that conventional exercise or diet cannot replicate.
As the body is inverted, oxygenated blood is sent to the organs and glands in the upper part of the body, including the brain, thyroid, pituitary, and heart, thus stimulating them. Pressure is relieved from the lower body extremities, reducing pain and swelling in the feet and legs. The sarvanga-asana also benefits abdominal organs by relieving gas and constipation and promoting digestion. Regular practice invigorates the mind and calms the nervous system.
Durations/Repetitions
Hold the sarvanga-asana for one to five minutes based on comfort. Repeat the posture two or three times.
Amila Sulabhasana |
Ardha Halasana |
Ardha Matsyendrdsana |
Ardha Padmasana |
Ardha pavanmuktasana |
Arohandsana |
Bhujangasana |
Chakrasana |
Dhanurasana |
Gomukha-asana |
Halasana |
Hasta Parshvasana |
Hastapaddsana |
Katichalana |
Katishaktiasana |
Makarasana |
Mandukasana |
Matsyasana |
Mayurasana |
Naukasana |
Navasana |
Padahastasana |
Padmasana |
Pagachalana |
parivrtta trikonasana |
Parvat Trikonasana |
Parvatasana |
Paschimottasana |
pavan muktasana |
Sarvangasana |
Setubandh asana |
Shalabhasana |
Shashankasana |
Shavasana |
Shirshasana |
Siddhasana |
Sitting Position for yoga |
Skandha katiasana |
Sukhasana |
Supine Position for yoga |
Supta-vajrasana |
Surya namaskar |
Trikonasana |
Uddyiana Bandha |
Uttan Tadasana |
Uttana padasana |
Utthit padmasana |
Vajrasana |
Viparitakarani mudra |
Vrikshasana |
Yoga Mudra |