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Shoulder Stand, or Sarvangasana, is a yoga pose in which the entire body is balanced on the shoulders. ‘Sarv' denotes everything, ‘anga' indicates a physical part, and ‘asana' means position. The entire body is involved in this asana; you lie on your back and establish a 90-degree angle with your legs. Then, using your hands for support, you lift your hips off the ground and balance your entire body on your shoulders. Sarvangasana is a full-body exercise that works on several muscle groups and helps you attain balance, better posture, and serenity in a variety of ways. Sarvangasana, also known as the "Queen of Asanas," is extremely good for both mental and physical health.
Sarvangasana comprises three words from Sanskrit, where "sarv" stands for all, "anga" for all of your bodily parts, and "asana" for the position. It is also known as the shoulder stand pose. The entire body is used in this asana, which involves lying on your back and bending your legs at a 90-degree angle. Using your hands as support, you raise your hips off the ground, then balance your complete body on your shoulders.
Start with Halasana before attempting the challenging asana known as Sarvangasana. The plough posture is performed by lying on your back, lifting your legs, bending them almost 180 degrees, and bringing them up above your head. This will give you the momentum and stretch out your leg and hip muscles in preparation for Sarvangasana.
Sarvangasana is Sanskrit for "whole body exercise." It is clear from the asana's ultimate position that the entire body will benefit from it. Sarvangasana yoga is highly recommended to attempt in sections at first and to finish the pose after a few weeks of basic training.
In the year 1934, T. Krishnamacharya described this pose in his Yoga Makaranda. It's one among the Viparita Karani versions that were well-documented in medieval yoga manuals. Even though the book was released in 1934, shoulder stand had been a part of his teaching and practice for many years before that.
In addition, Mahatma Gandhiji was advised Sarvangasana for the treatment of High Blood Pressure by Sri Kuvalayananda, a yoga researcher and therapist, in 1924. It was a historical series of letters between Sri Mahatma Gandhiji and Sri Kuvalayananda on Sarvangasana.
In his yoga journal Yoga Mimamsa, Sri Kuvalayananda wrote an article on Sarvangasana in 1926. In his book The Secret Search in India, Dr Paul Brunton recounts his travels around India, including a meeting with a yogi in Madras who showed Sarvangasana and described the benefits of Sarvangasana for beginners.
In his book Yoga Asanas, published in 1931, Swami Sivananda Saraswati described this posture. Based on the foregoing, we can assume that this pose was practised in several places in India. We couldn't call this a modern yoga stance because it wasn't described by its name in the literature. It had been done in this manner for millennia, without any documentation, of course.
Below mentioned is the step-by-step process for how to do Sarvangasana. Please note that you must keep your body calm and still to do this particular yoga asana. The Sarvangasana steps are not to be done with hesitation. Keep your body in a straight line and remain balanced while doing abdominal breathing.
Start with Ardha-Sarvangasana: Lie supine on the mat with your feet together and your hands beside your torso. Keep your thoughts quiet, your body relaxed, and take a full breath in and out.
Once you master Ardha-Sarvangasana, move on to Sarvangasana by following these steps:
It is important to take some precautions when performing the Sarvangasana posture. This is a low head posture; therefore, you must take extra care to avoid any possible strain or jokes. A minimum of 20 seconds must be your tenure to perform this exercise. Moreover, it is advisable to perform this pose in parts and complete it after an initial few days of training.
Following are some of the tips for performing the shoulder stand pose, Sarvangasana. Please note that such a low head pose must not be attempted after any sort of rigorous gymnastics. This will do more harm than good because of an abnormal rush to the brain.
Below mentioned are the three most important Sarvangasana variations that are recommended for every practitioner:-
The benefits of Sarvangasana includes the following:
This position aids in the reduction of high blood pressure. It does, however, momentarily raise blood pressure throughout the performance. It has been shown in recent research to lower blood pressure and heart rate. As a result, overall cardiac health improves. As a result, this position can be utilised as an adjuvant treatment for high blood pressure.
Hormonal imbalances cause thyroid disorders such as hyperthyroidism and hypothyroidism. The shoulder stand enhances thyroid function by restoring blood flow to the area. Thyroid health improves as a result. Thyroid hormone is necessary for young children's growth and cognitive development. It is more significant in terms of metabolism. As a result, the thyroid's health dictates the body's general health. This posture improves overall health when practised daily. Furthermore, with consistent practice, health disorders such as Goiter, thyroiditis, Graves disease, thyroid nodule, thyroid storm, hyperthyroidism, hypothyroidism, and even thyroid cancer can be avoided.
The level of calcium in the blood and bones is regulated by the parathyroid glands. As a result, the health of the parathyroid glands determines the strength of the bone. By activating the aforementioned glands, this posture helps to improve the strength of the bones in the body. Furthermore, calcium levels are more necessary for optimal brain activities. As a result, the Shoulder Stand aids in improving brain processes and supercharging the brain. As a result, depression is alleviated, and memory is enhanced.
Varicose veins are enlargements, swellings, and twistings of the veins that usually affect the legs. There is a reflex flow of blood through the veins of the legs in this health condition, leading blood circulation to be unstable. Pregnant women and adults who are overweight are particularly vulnerable to this condition. Symptoms include blue or dark purple-coloured twisted or spider veins, as well as skin bulging. It usually does not require treatment unless it has progressed to the point of vein rupture. Inverted Yoga poses, such as Shoulder Stand, help to clear sluggish blood from the veins. In addition, the veins are fed with fresh blood. As a result, consistent Shoulder Stand exercise aids in the treatment of varicose veins.
It improves the flow of blood to the brain. As a result, it helps to alleviate mental tension, sadness, and other psychological issues. The ears and eyes are reenergized by increased blood flow to the head. This helps to keep small headaches at bay.
It helps women with ovarian insufficiency. It also aids in the regularisation of the periods. This method helps to restore health that has been harmed by frequent delivery. It helps with varicose veins caused by pregnancy.
Regular practice helps Kundalini awaken by activating the throat centre.
8. Sarvangasana Sexual Benefits
Conditions like male erectile dysfunction, and weak erections are improved by this posture. Sarvangasana enables impotence better. Additionally, Sarvangasana benefits in preserving chastity. It regenerates the organs damaged by excessive sexual behaviour.
9.Benefits of Sarvangasana for weight loss
Body weight may be controlled over the long run with frequent Sarvangasana practice. Shoulder stand benefits by decreasing the additional stomach flap, toning the muscles in the abdomen, and strengthening the core.
10. Immunity
Immunity is increased by Sarvangasana. The circulatory, digestive, reproductive, and neurological systems of the body are also balanced by it. They, therefore, have a favourable effect on the body's general wellness.
11.Other Ailments
Varicose veins are prevented and treated with Sarvangasana. It cures haemorrhoids and lowers anal pressure (piles). Reduced water retention in the lower body is a benefit of the shoulder stand position. It also manages migraines and headaches.
The biggest yoga error one may make is trying to achieve perfection in a position quickly. The body should be parallel to the ground when performing Sarvangasana. And the chin became firmly fixed to the neck. This difficult variation of Sarvangasana might cause injury to your cervical spine.
You must approach it very gently and retreat if you even feel a little discomfort. Always exercise on a wooden surface. If it's not possible, use a folded blanket or a doubled yoga mat beneath the shoulders.
Just once and for no more than two minutes. Repeating it or doing it for longer than the allotted time may be harmful in some circumstances, especially if it is done alongside other regular yoga physical exercises. One may use any object as support to fall back on until perfect equilibrium is achieved.
Start by improvising this stance by leaning your head low against a wall or other sturdy object. During the first practice, one should be willing to take a few pillows' worth of support or the personal assistance of another person.
Asana should be avoided if you have heart problems since it involves standing on your shoulders and putting all of your weight on your upper body. As a result, the heart must pump blood against gravity more forcefully.
Sarvangasana yoga is performed for a minimum of two minutes to maintain a proper balance and reap the most benefit.
A beginner should practice Sarvangasana following these steps:
No, it is generally not recommended to do Sarvangasana which is when a woman is on her periods.
Individuals must follow the technique of abdominal breathing while following Sarvangasana. This helps them to hold their breath for a longer period, thus helping them to continue the pose for a minimum of two minutes.
It presses against the thyroid gland. The biggest blood supply goes to the thyroid gland. Squeezing sluggish secretion and enhancing blood circulation are two benefits of Sarvangasana. Blood is released into the neck, the thyroid is nourished, and hypothyroidism is reversed.
Although the technique of performing Sarvangasana appears challenging at first, it can be mastered with practice. The practitioner can experience the asana's many health advantages once they have a grasp on it. To stay hale and healthy, it is best to practice this every day. Sarvangasana can give you a wide range of health and fitness benefits. As a result, practice Sarvangasana at home regularly, starting with 2 minutes.
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