Shoulder Stand: Rejuvenate And Stimulate The Whole Body

By Patricia | November 12, 2008

Shoulder Stand

After the Headstand, the Shoulder Stand is considered one of the most important and beneficial Yogasanas because it is the only pose to employ and activate all the limbs of the body. Hence the name ‘Sarva” all and ‘anga’ meaning limbs. But this asana should always be accompanied by deep breathing, without which it will not deliver all the therapeutic benefits it can. The Shoulder Stand is also referred to as the “candle” because in this pose you keep your body as erect and upright as a candle.

1.  Start by lying on your mat, arms alongside your body.

2.  Now fold your knees and place your feet flat on your floor mat. Next, with a deep exhalation, press your arms into your mat and lift your feet from your mat.

3.  Continue lifting by curling in your pelvis; after this lift your trunk away from the mat. Stretching your hands parallel to your mat, press against or into your mat very firmly. Now, bend the elbows, drawing them nearer to each other. The back of your upper arms should be resting on the mat and your palms should be supporting your back.

4.  Now heave your pelvis over your shoulders, so that your trunk is more or less at right angles to the floor. Slowly keep moving your hands up your back but don’t let your elbows slide more than shoulder width.

5.  With a deep inhalation, straighten up your bent knees and move your thighs in line with the rest of your body; your feet facing the ceiling and parallel to the floor. Lastly, point your heels up at the ceiling.

6.  Your forehead must be parallel to the floor, your chin at right angles to your chest. Press your arms into your back and your shoulders firmly into your mat.

7.  Now try to tuck your chin into the hollow of your throat, thus throwing your thyroid wide open and softly gaze at your chest.

8.  In the beginning hold the pose for about ½ a minute. Slowly, add a few seconds to your daily practice till you are able to comfortably retain the pose for around 3 minutes. Continue this for 3 minutes daily for a week or so, till you are comfortable then slowly keep adding a few seconds to the pose every day till you are able to retain the pose comfortably for 5 minutes.

9.  To exit the pose, exhale, fold your knees into your back, and roll your back slowly and carefully, but keep your head on your mat at all times. Resist the urge to ever raise your head.

Benefits Of Shoulder Stand

  • The Shoulder Stand rejuvenates and stimulates the body like no other asana does.
  • Best of all it stimulates your prostate and thyroid glands as well as the abdominal organs, thus improving digestion
  • It stretches your neck and shoulders and calms the brain thus relieving stress and depression
  • Shoulder Stand is very effective in relieving symptoms of menopause, reducing fatigue and alleviating insomnia
  • Shoulder Stand is also proven to be very therapeutic for sinusitis asthma and infertility

Contraindications:

  • All its myriad benefits, notwithstanding, the Shoulder Stand is best avoided in cases of diarrhea, during headaches and menstruation.
  • It is also not advisable for people suffering from high blood pressure, osteoporosis and back and neck injuries.
  • You can continue practicing this pose during pregnancy and, experienced students can do it even late into pregnancy. But never try to learn or start practicing Sarvangasana after becoming pregnant.