How to do Sarvangasana: Step-by-Step Guide for Beginners

Table of Contents

• Introduction
• How to Do Sarvangasana Without Props
• How to Do Sarvangasana with Props
• Benefits of Practicing Sarvangasana
• Common Mistakes & How to Fix Them
• Who Should Avoid Sarvangasana?
• Conclusion

Sarvangasana, more commonly known as the Shoulderstand Pose, is said to be an important and revered posture (asana) in the classical yoga tradition. In the term sarva in Sanskrit means “whole” or “entire” and anga means “limb” or “body part” to be translated as “Sarvangasana= “pose for the whole body.” Sarvangasana, an inversion posture, is a posture where the body is upside down, the legs are on top of the upper head, and the body is balanced with the shoulders.

The important role of Sarvangasana lies not only in its physical positive impacts but also in its ability to affect the mind and spirit. It is known to be a good cure for anxiety. Moreover, it is the belief of the yogis that Sarvangasana is an essential pose in yoga practices for being the only one which impacts blood circulation, hormonal balance, and the whole-body alignment at the same time.

How to Do Sarvangasana Without Props

Performing Sarvangasana without props requires a certain level of strength and control. Here is a step-by-step guide on how to perform this pose:

Steps:

1. Lie down flat on the mat.
2. Keep your feet together and hands tucked under your body with your palms facing up.
3. Now exhale and bring the feet close to the hips, folding the legs against the thighs and raising your torso and hips off the floor.
4. Gently raise the lower part of the body vertically, with a pull of the abdominal muscles, supported by the hands (fingers under the hips and the thumbs above).
5. Feet and toes should be pointing upwards.
6. Slowly straighten your back and balance the entire body weight upon the palms which are at the middle of the spine.
7. Elbows should rest on the floor, toes pointing up, and the neck and the back of the head should touch the floor (final position).
8. To release the pose, gently lower the hips towards the mat, supported by the hands, while inhaling.
9. Release the hands gradually and drop the body on the mat.

How to Do Sarvangasana with Props

For those new to Sarvangasana or those with neck, shoulder, or back limitations, using props can provide extra support and make the pose more accessible. Here’s how to perform the pose with props:

Steps:

1. Take a yoga chair, bolster & blanket for support.
2. Fold a Mat and place it on the seat of the yoga chair and above that place a folded blanket for extra support to the lower back.
3. Sit on the edge of the chair and lower yourself down onto the mat, ensuring your head is close to the bolster.
4. Lie down on your back with holding the chair seat and your shoulders supported by the Bolster.
5. Engage your core muscles and use your abdominal strength to lift your legs up toward the ceiling.
6. With your legs lifted, slide your torso closer to the chair so that your hips are supported by the chair.
7. The bolster should rest just below your shoulders and chair providing support for your lower back.
8. Straighten your legs upward toward the ceiling, keeping them active and engaged.
9. Use your hands to support your lower back and adjust the position as necessary for comfort.
10. Keep your neck long and relaxed, with your gaze directed toward your chest.
11. Hold the pose for few seconds, breathing deeply and evenly.
12. Gently release the pose by lowering your legs and carefully lifting yourself upward to sit on the chair. Gradually come out of the chair.

Benefits of Practicing Sarvangasana

Sarvangasana provides a wide range of physical, mental, and emotional benefits. Here are some of the most notable:

1. Improves Circulation: Sarvangasana triggers the reversal of the normal flow of gravity, thus causing improvements in blood circulation. The result is a refreshed brain and organs with more oxygen and nutrients transported to the cells.
2. Strengthens the Core and Shoulders: The pose necessitates the use of both the core and shoulders, which in turn forces them to engage and thus tone and strengthen the muscles. This goes a long way in correcting body alignment.
3. Stimulates Thyroid and Parathyroid: Inversions like Sarvangasana have the effect of pressing the thyroid and parathyroid glands gently, thus possibly increasing their function. Hormones and metabolic function might also be regulated by it.
4. Calms the Nervous System: When you hang upside down to do this pose, the body is tricked into thinking that everything is going to be fine, which causes a calming effect not only on the body but also on the mind. It lessens emotional issues and feelings of tiredness, while making relaxation and clear-mindedness more prevalent.
5. Boosts Immunity: Headstand helps the lymphatic system to drain, and that can cleanse the body and support the immune system.
6. Relieves Back and Neck Tension: This pose is very effective in easing upper back and neck tension, by removing the chest cavity and elongating the neck. It is very good for people who have bad posture, especially.

Common Mistakes & How to Fix Them

While practicing Sarvangasana, it’s easy to make mistakes that can hinder the pose’s effectiveness or cause strain. Here are some common mistakes and how to fix them:

1. Neck Overload: An often-seen error is putting too much load on the neck. This leads to pain and discomfort. One way to prevent this is to make sure that the weight is equally spread on the shoulders and upper arms. You can also use a prop to increase support under the shoulders.
2. Hunching the Back: A slouched-down back can end in instability and nonalignment. The main thing is to hold the body straight from the top of the head to the feet, with internal muscles supporting the spine.
3. Caving the Ribcage: Downward chest displacement which occurs during the performance leads to improper posturing and negligence. Keep the chest open and uplift it away from the chin to keep the body in proper position.
4. Rolling into the Variation Too Quickly: To immediately thrust into a pose may cause you a sprain, rather try to maintain the transition seamless which will not put any strain. Move softly and deliberately, engaging the core and stabilizing the body through each motion.

Who Should Avoid Sarvangasana?

While Sarvangasana offers numerous benefits, it is not suitable for everyone. It should be avoided or modified by individuals with:

1. Neck or Spine Issues: The ones suffering with herniated discs, or cervical spondylosis should only perform with expert guidance.
2. High Blood Pressure or Heart Conditions: Inversions can increase pressure in the circulatory system which may be uncomfortable for the person having high blood pressure or heart conditions.
3. Glaucoma or Eye Issues: Inversions can increase pressure in the eyes, which may deteriorate the health of conditions like cataract.
4. Pregnancy: Expectant mothers should avoid any posture inversions especially during the last months of pregnancy. Such postures will put unnecessary pressure on their belly.

Conclusion

Sarvangasana is a pose that is very effective for the whole body and mind, when done with proper body positioning and attention. Either with or without support, this inclined plane helps improve blood circulation, body strength, and keep the nervous system calm. It is only through avoiding common errors and having a full understanding of the Sarvangasana can become a building block of a balanced yoga routine. Like any other yoga poses, it is very critical to listen to what your body is saying and practice with strict attention, strengthening the body and mind.