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| Shoulderstand |
Sarvangasana: Shoulderstand
Sarvangasana, popularly known as “Shoulderstand,” is an inverted pose. Inverted postures (also referred to as inversions) are those in which the head is placed in a position below the heart.
Inversions are particularly powerful ways to counterbalance the effect of gravity on the body. When the head is placed below the heart, the brain receives an extremely rich supply of blood. At the same time, the internal organs are allowed some measure of release from their usual positions as they are suspended in a reverse direction. This helps to provide them with both added stimulation and rest.
In sarvangasana, you lie on the floor on your back and raise your legs in a vertical line up above you in a Shoulderstand position. Sarvangasana literally means “Whole Body Pose,” and, indeed, it engages and benefits the whole body. This asana is referred to as the “queen of yoga postures” because of its many excellent benefits. It helps to improve circulation, calm the nervous system, and aid all the internal organs. It is said to have a very beneficial effect on the functioning of the thyroid gland, which is an essential organ in regulating many of the body’s functions.
To prepare for Shoulderstand, lie flat on your back on your mat or on a comfortable padded surface. Your arms are stretched out along the sides of the body, palms facing down and fingers touching the floor.
As you inhale, bend your legs and slowly lift them off the ground. Allow your knees to come above your forehead. Slowly raise your legs up above you. If you need to assist your legs with helping hands, do so. Your torso and legs should form a vertical line to the floor.
Your feet are neither pointed nor flexed, but neutral. To maintain your thighs and lower legs in a straight, neutral position, you can point your toes inward a bit—pigeon-toed—so that your big toes are touching. Bend your arms, with your upper arms and elbows resting on the floor as close to the body as possible. Place the palms of your two hands on your back, alongside and parallel to the spine and as close to the shoulder blades as possible. This will give you support in Shoulderstand. The closer your shoulders are to the ground, the better. To achieve a better position, draw the tops of your shoulders underneath you. Press your chest to your chin. Your weight should be resting on your elbows and shoulders. Lift the back of your body so that the back, buttocks, legs, and heels are lifting as vertically as possible.
Continue to breathe normally as you maintain Shoulderstand. When you are ready to release from Shoulderstand, you can come out of the pose in either of two ways. If you’d like to release completely from Shoulderstand, then simply roll out of the pose: Return your arms alongside your body, palms facing down. Using your arms and hands for support, gently unroll your back and spine, vertebra by vertebra. If necessary, bend your knees as you do so in order to relieve any strain on your back. Return your legs to the floor, spread roughly hip-width apart, arms slightly out to the sides, and relax for a few breaths.
If you would like to continue to flow into the next posture, halasana, or “Plow Pose,” then do so by following the next set of directions. When first beginning to do Shoulderstand, try holding the posture for as long as is comfortable, even if it is only for a few seconds. With practice, you will gain confidence and mastery. Eventually, see if you can hold this position for several minutes. If you find that doing Shoulderstand is a strain, you can try practicing an alternate inversion, “Legs-up-the-Wall Pose,” where the legs rest against the wall for support. (See Fig. 13.3 on page 164.)
Once you’ve practiced Shoulderstand, take the opportunity to see how you feel, both during your practice and in the time that follows your practice. Shoulderstand is an inverted posture, and your body is quite literally “upside-down,” with your head on the ground and your feet pointing upward in the air. This pose just might make you see your world—in ever so subtle a way—just a little bit differently.
Please note: The Shoulderstand is one of the most highly touted postures in yoga practice. It can benefit nearly everyone. Because of the inverted position, however, it can increase the flow of blood, especially to the head. For this reason, it is not recommended for people with heart problems (especially high blood pressure), glaucoma or other eye disorders, and anyone with neck injuries or problems. For any female readers, it is also contraindicated for menstruating or pregnant women. As with any yoga posture, please check with your doctor before practicing if you have any particular health concern.
