Sarvanga Asana-Shoulder stand safe for slip disc ?
Yoga is one of the oldest fitness regimens in the world. This ancient technique is more than 5,000 years old and was first practiced in ancient India. Yoga relies on a sequence of postures (Asanas) and breathing exercises (Pranayama) to keep the body fit and healthy.
There are a number of Asanas including seated postures, standing postures, inverted postures, and supine postures. These postures promote fitness through by the stretching of the muscles and fascia to promote strength and blood circulation. The inverted postures also allow blood to flow naturally to upper parts of the body. One of the best known inverted yoga postures is the Sarvanga Asana or shoulder stand.
How to perform the Sarvanga Asana. The Sarvanga Asana should ideally be performed on a yoga mat or carpet. You may also place a folded blanket under your shoulders for added support. Start by lying in a supine position (Shava Asana). Your legs should be straight with your feet together. Your arms should lie at your side.
While inhaling, press your lower back into the ground and contract your abdominal muscles. Now slowly raise your legs towards the ceiling. Press down with your arms and use the added leverage to slowly raise your buttocks off the ground. The motion is similar to performing a reverse crunch where you roll your lower abdomen gently upwards.
Now bend your elbows and place your hands on your upper back to provide support. Your legs and lower body should be in a straight line with your toes pointing towards the ceiling. Your entire body weight will be supported on your shoulders, nape of your neck, and the back of your head.
Try to maintain this position for as long as you can while breathing in a slow and deep manner. Reverse this procedure to slowly bring your buttocks and legs back to the floor and return to the starting position (Shava Asana). The descent should be a controlled one. Use your abdominal muscles to slow the descent so that your feet land gracefully back on the mat.
Benefits of the Sarvanga Asana. The Sarvanga Asana has a number of benefits. It increases blood flow to the head and face and helps to calm the mind. It also stimulates the functioning of the thyroid gland. This is also a good posture for improving the flexibility of the spine.
Precautions. This posture is not recommended for those suffering from a slip disc. You should also avoid the shoulder stand during pregnancy or if you suffer from any heart conditions.
