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Sarvangasana is a popular yoga pose. In this pose, the balance of the entire body is on the shoulders. There are several benefits of sarvangasana; it helps maintain mental as well as physical health.
The word Sarvangasana is made from three words. ‘Sarv’ means all, ‘anga’ means body parts, and posture is the ‘asana’. Hence, Sarvangasana is the posture that improves the functioning of every body part. It is considered one of the top Hatha yoga asanas.
There are many sarvangasana yoga benefits. The asana involves the entire body. You will have to make a 90-degree angle while lying on your back. And the legs will be upwards. The hands are used to support the back body. The hips are to be lifted off the ground. And the balance of the body is on the shoulders.
Here is all you need to know about Sarvangasana.
Table of Content
Sarvangasana: Meaning
Sarvangasana is a full-body asana or exercise. It stimulates all the body muscles. It is the ‘Queen of asanas’ because of multiple sarvangasana yoga benefits.
If you practise it regularly, you can improve your body’s strength and flexibility and get multiple benefits of yoga from this single pose. Plus, you will attain mental peace and calm. It increases the supply of blood to the brain, face, and scalp. Sarvangasana benefits both men and women equally. It aids respiratory issues and low blood pressure. It also improves body balance and posture.
Health Benefits of Sarvangasana
Here is the detailed list of Sarvangasana yoga’s benefits:
- Enhances circulation of blood in the body
Sarvangasana boosts the blood flow to every body part. The complex inversion of this pose channelises blood flow from head to toe. It rejuvenates all the body cells. Shoulder stand also protects the body from multiple skin and chronic diseases.
- Improves cardiovascular fitness
Sarvangasana directs the blood and oxygen to the heart. It unclogs the arteries and boosts heart health. The yoga pose offers protection from several cardiovascular diseases. It rejuvenates the heart and fosters a healthy life.
- Boosts nervous system health
The shoulder stand enhances the health of the nervous system. It aids panic attacks, high anxiety levels, and aggression. Curing neurological and mental ailments is one of the major benefits of sarvangasana yoga
- Aids digestive problems
The inverted pose of the shoulder stand enhances the body’s capability of adsorbing digestive juices. It helps in maintaining the proper working of the digestive system. This pose also treats various digestive issues.
- Enhances muscle flexibility and strength
Sarvangasana helps in building excellent muscle strength. It is a powerful and complex yoga asana. This yoga pose boosts neck and arm strength. It also boosts hip flexibility. It engages and strengthens all the body muscles.
- Balances the functioning of the thyroid gland
The shoulder stand boosts blood flow in the body. It activates the smooth working of parathyroid and thyroid glands. The pose protects the body from hyperthyroidism or hypothyroidism. It also helps in building a healthier body.
- Provides relief from common cold
Sarvangasana is a natural solution for various infectious diseases. This yoga pose allows for the chin to come near your chest. It boosts the supply of blood to the head and neck. The pose opens the nasal cavity and unclogs the congestion. It is one of the major health benefits of sarvangasana.
- Cures insomnia and other mental issues
Sarvangasana enhances the supply of blood to the brain. It triggers the left and right brain hemispheres. Ultimately, it helps in balancing the mind. The pose oxygenates the head, resulting in good mental health and sleep.
- Helps in fighting the signs of ageing
Sarvangasana works as a natural solution for restoring your youth. It infuses all the body parts with oxygen and blood supply. Hence, it gives both scalp and skin a perfect glow. Plus, the shoulder stand fights multiple skin issues. It ensures excellent growth of hair.
- Enhances a sense of spirituality
Sarvangasana offers immense spiritual benefits. It will encourage you to follow the path of spirituality. The yoga pose takes the body upside down. And it will connect your body with the supreme soul. It will prepare you for high levels of spiritual possibilities. Moreover, you will get an upside-down view of the things around you. And it will help you in developing a better understanding of life.
- Recreates body balance
A shoulder stand is highly beneficial for building proper balance. The pose will allow you to put your body perpendicularly. And rest the entire weight of your body on your shoulders. It opens up the possibilities of maintaining good body balance. You are sure to enjoy the multiple health benefits of sarvangasana given you practise the pose in the right manner.
Sarvangasana Steps - A Detailed Overview on Performing Sarvangasana
Follow the steps listed below to do Sarvangasana. Keep your body still and calm when practising this asana. Make sure there is no hesitation. Your body should remain balanced and in a straight line. Also, ensure abdominal breathing to get the maximum sarvangasana yoga benefits.
How to Perform Ardha-Sarvangasana
Step 1 - Lie straight on the mat. Keep your feet together and hands near the torso. Relax your body. And keep breathing in and out. Next, bring your feet near to the hips. And then, as you exhale, curl the legs.
Step 2 – Raise your lower body part vertically. Use your hands to support your lower body. Your back of the head, palms, neck, and elbow support your body weight. Exhale as you establish the final position. Stay in the same position as long as you can. You may stay in the position for up to 2 minutes.
Step 3 – Take slow breaths. And then return to your original position. Lower your hips gently towards the floor. Release your hands after you return to the initial position. Take some deep breaths and relax.
How to Perform Sarvangasana
After mastering Ardha-Sarvangasana, you may practise Sarvangasana. Listed below are Sarvangasana steps –
Step 1 – Raise your lower body to form a 90-degree angle. Make sure to keep exhaling while straightening your legs upwards. Your hip joint should remain firm on the mat. Next, support your waist using your hands. Then, push your body upwards as much as you can. Keep exhaling during the entire process.
Step 2 – Shift your hands towards your waist. And extend your fingers to the hip bones. Your thumbs should point towards your navel. After you secure this position, put the entire weight on your back, shoulders, and neck. It will help you attain the final position. Exhale and maintain this position for up to 2 minutes if you can.
Step 3 – Return to your original posture. Bend your knees and lower your hips slowly to the floor. Keep the support of your hands and breathe all this while. Release your hands once you attain your initial position. Finally, take deep breaths and relax.
Tips to Gain Maximum Health Benefits of Sarvangasana
It is important to perform the exercise properly to maximise sarvangasana benefits.
Avoid attempting this asana after any gymnastics exercise. It may negatively impact your body. Maintain a proper perpendicular pose. Plus, ensure healthy balance and abdomen breathing. Keep your knees straight, and toes pointed upwards when your legs are in an upward position.
Make sure your chest and other body parts are in a straight line. When you attain the final position, keep your neck straight. Don’t overstrain or move your neck when establishing a chin lock position. Avoid raising your head. Do not put too much stress on your legs.
Sarvangasana Precautions and Contraindications
Precautions
You should take some precautionary measures when practising Sarvangasana. It is a low-head posture. Hence, it is important to be extra careful to avoid the possibility of strain. The minimum tenure of performing this posture is 20 seconds.
Take professional training to get the best sarvangasana yoga benefits. You may also try different stages of this position for a few days. After a few days of practice, you may establish the final position.
Avoid any rushed and unguided attempts. None of your actions should put pressure on the brain, heart, or respiratory organs. It may result in discomfort or giddiness. It could also expand the blood vessels of your head.
Contraindications
There are various health benefits of sarvangasana. However, it is recommended to consult an expert before practising this yoga asana. The major contraindications are heart disease, hypertension, excessive myopia, pregnancy, and respiratory diseases. Patients with retinal detachment, glaucoma, and pregnancy should also be extra careful. The same goes for people suffering from neck pain and menstruation issues.
Side Effects of Sarvangasana
Sarvangasana may lead to severe side effects if not done properly. You could suffer spine and neck injuries. There are chances of upper arms and shoulder pain. Excessive strain on the body may result in abnormal blood flow to the brain. It may result in dizziness and discomfort. Sarvangasana may worsen glaucoma condition.
Easy Modifications to Gain Maximum Sarvangasana Yoga Benefits
Baddha Konasana or Bound Angle Legs - In this pose, you will have to connect your feet. And then bring your heels towards the butt.
Candlestick – To practise this pose, put one of your feet on the other. Softly press the ball of the upper foot while squeezing your legs. Switch sides after 2 minutes.
Garudasana or Eagle Legs – For this modified pose, cross your thigh. Ideally, your left thigh should rest on the right one. Next, your right leg should wrap around your left leg. Gently squeeze your legs. Keep breathing all this while.
Conclusion
Sarvangasana is the best yoga pose to improve the supply of blood to the head. It is ideal to attain calmness of mind. It is difficult to attain the final position for beginners. Hence, it is recommended to do it under the guidance of an expert. Initially, it could be practised against support like a wall.
Maximum sarvangasana benefits can be attained by maintaining the posture for up to 2 minutes. Sarvangasana provides relief from constipation, headaches, and stress. It also cures depression, insomnia, and diabetes. The yoga pose is also beneficial for asthma patients. Overall, it benefits all the systems of the body.
