Learn How To Practice Salamba Sarvangasana (Supported Shoulderstand) And What Are Its Perks
YOGA is an awe-inspiring journey that leads to self-establishment, healthy mind and body, the harmony of soul and well-being. It is an exceptional way to achieve a powerful and flexible body with glowing skin. Practicing several posture or asana also gives you a sense of happiness and self-sufficiency.
In this article, you will learn about one such amazing posture or asana which is also called the “mother” or “queen” of all the asanas.
Yes, we are talking about “Salamba Sarvangasana”, an impactful yoga posture. The term is derived from two Sanskrit words in which “Salamba” means “Supported”, “Sarva” means “All”, “Anga” means “Limbs” and “Asana” means “Pose”.
The pose literally translates into all limb pose. While performing this pose, the weight of your body rests on your shoulders. That’s why it also called as Supported Shoulder stand. This is one of the most powerful asanas that demands a good amount of accuracy and practice.
What You Should Know Before You Do This Asana
Like most of the yoga asanas, you should practice Salamba Sarvangasana in the morning. Just make sure you keep your bowels empty prior to practicing this asana. You should have your meals at least 4 to 5 hours before you practice this asana.
How To Do The Salamba Sarvangasana
- To begin Salamba Sarvangasana, first lie flat on your back and keep your legs together and put your arms by your side.
- Let your elbows support your lower body and gradually lift your legs, buttocks and back. Try to stand high on your shoulders. Use your hands to support your back.
- Move your elbows close to each other once you set into the pose. After that, straighten your spine and legs. Do not support your body on your neck or head. Make sure your body weight lies on your shoulders and upper arms.
- Now, firm your legs and point your toes out. Hold the pose for around 30 to 60 seconds and inhale deeply. While performing this asana if you feel any pressure on your neck, then release it immediately.
- To come out of the pose, lower your knees, bring your hands to the floor and now lie flat and relaxed.
Precautions And Contraindications
Some precautions you need to keep in mind prior to practicing this asana include:
- Completely avoid practicing this asana if you are suffering from Diarrhea, Headache, High blood pressure, Menstruation, Neck injury.
- You can continue this asana during pregnancy. If you have mastered this asana, you should still do it under expert supervision.
- As it is one of the toughest asanas, practice it under the supervision of an expert only.
Tips For Beginners To Practice Salamba Sarvangasana
Salamba Sarvangasana is one of the toughest poses to perform especially for the beginners. So it is recommended that you pay attention to a few things. As a novice, you have to take care of your neck and posture of elbow and head because this can cause your neck to strain.
Benefits Of The Supported Shoulder Stand
The shoulder stand yoga pose comes with various benefits. Let’s find them out here.
- Practicing this asana regularly helps calm the brain, cures depression, and reduces stress
- Provides good stretch to both neck and shoulders
- Tones buttocks and legs
- Improves both digestion and metabolism
- Reduces the early symptoms of menopause
- Reduces the problem of insomnia gradually
- Relieves sinusitis, asthma, and infertility
- Helpful in stimulating prostate glands, thyroid glands, and abdominal organs
Advanced Pose Variations Of Salamba Sarvangasana
If you want to increase the level of stretch in your shoulder blades, then you can perform the advanced variation of this asana. For doing so, first ensure that you spread both your palms widely and keep them against the back torso. Now, gently push in and up against the ribs on the back with little ring fingers. Sometimes you can remove your hands from the back, press the shoulder blades in, and place your hands behind. Each time, get closer to the head as compared to before.
Highlights Of Salamba Sarvangasana
As we discussed earlier, this asana is also called Mother or Queen of asanas as it is one of the most therapeutic asanas. According to the historic tales, this asana addresses every organ and chakra in the body. It is considered as the advanced form of yoga that requires full concentration.