Group Asana - ShoulderstandSivananda Yoga Vedanta Centres & Ashrams
Sarvāṅgāsana/ Shoulderstand comes
from the Sanskrit sarva meaning all, aṅga meaning limb/body
parts and āsana meaning posture, i.e. all limbs or the whole body.
Known as Queen of the
Asanas the Shoulderstand is said to benefit the entire body. It stimulates and balances the thyroid gland which regulates muscle strength (including the
heart), metabolism, muscle elasticity, hair growth, weight, body temperature
etc. It strengthens the arms and shoulders, relieving stress-related tension in
the neck and shoulder region. The position is known to remove depression and
insomnia.
Precautions
In case of neck issues consult your doctor before attempting this asana. In case of high blood pressure and menstruation do not hold the pose for more than 30 seconds.
Lie flat on the back, bring the feet together.
Inhale, bring the legs up to a right angle.
Lift the hips off the ground.
Support the back with hands.
Straighten the body, walking the hands down the back until you are resting on shoulders. Straighten the back by bringing hands as close to the shoulders as possible. The fingers point in towards the spine with the thumbs towards chest. Keep the legs straight and the feet together. Relax the calf muscles. Hold the position for 30 seconds, increasing to 3 minutes.
Coming out of the position. Lower the feet to a 45 degree angle over head.
Bring the hands flat on the floor behind the back with the palms facing downwards. Slowly come out of the position, unrolling the body. Push the hands into the floor, using them as a brake.
Try to feel each vertebra separately as the spine is lowered onto the ground.
Concentrate on keeping the head on the ground and the legs as straight as possible.
Gently lower the legs to the ground keeping the hands by the side of the body.
Relax in the Corpse Pose.
Common Mistakes While Performing Asanas Shoulder stand - wrong methodSivananda Yoga Vedanta Centres & Ashrams
Shoulderstand common mistakes
The knees should not bend. The feet and legs should not separate. The elbows should not be too far apart. The body should not lean to one side.
How to do the ShoulderstandSivananda Yoga Vedanta Centres & Ashrams
PHYSICAL BENEFITS
• Tones and revitalizes the thyroid & parathyroid glands. This improves and balances the metabolism of literally every cell in the body.
• Stretches away any stress held in the shoulder and neck area.
• Improves the blood supply to the roots of the spinal nerves.
• Circulates the stagnant blood in the legs. Thus it is a strong tonic for people who must stand on their feet all day and relieves varicose veins.
MENTAL BENEFITS
• Stimulates cheerfulness and helps to cure depression.
• Helps to relieve mental sluggishness and promotes clear thinking.
Anyone learning these postures should only do so under the supervision of a competent teacher. The instructions shared as part of this exhibit are for reference and knowledge only. Anyone following these on their own, they do so at their own risk. Persons with health issues and or during pregnancy are advised to consult a medical expert before attempting any of the postures.
Demonstrators in the photographs: Kannan, Padmavati, Ananda, Eri, Asha, Shreyas, Rohit
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