Supported Shoulderstand (Sanskrit: Sālamba Sarvāṅgāsana / सलंब सर्वांगासन)
Salamba Sarvangasana (Sālamba Sarvāṅgāsana) is an intense yoga inversion in which the weight of the body is born solely by the elbows, neck, and shoulders. The word ‘Sarva’ means whole or complete and ‘Anga’ means limbs or body parts. So, Sarvangasana literally means a pose in which all our body parts are intensely engaged.
Instructions for Doing the Supported Shoulderstand
- Start by lying down flat on your back on the floor. Keep your legs stretched out straight and tighten your knees. Rest your hands on the floor by the sides of your body, palms facing downwards.
- With an exhalation, bend your knees and bring your legs closer to your chest so that your thighs press against your stomach.
- Again with an exhalation, lift your hips off the floor and place your hands on the hips by bending your elbows. Take a couple of breaths here, if needed.
- Exhale again, and now raise your torso upwards with the help of your hands so that your chin slightly touches your chest.
- By this step, only your neck, back of your head, shoulders, and the back side of your arms should be in contact with the floor. Rest, everything should be off the floor. Try to keep your body perpendicular to the floor. If you want, you can place your hands in the middle of your spine.
- Now, stretch your legs straight and point your toes upwards, towards the ceiling.
- Hold this position for 30 seconds to 5 minutes as per your individual capacity. And breathe normally, without any jerks.
- To release, exhale, and slowly slide your body down. Release your hands and lie down on the floor in Savasana.
Benefits of Doing Salamba Sarvangasana
- This asana is specifically known for bringing a strong sense of balance, harmony, and peace of mind. It calms your nervous system down and makes you feel relaxed and re-energized. It’s even associated with miraculous anti-aging benefits.
- It balances the production of various different hormones and enzymes in the system. Thus, it can cure a long list of ailments including – sinus, asthma, insomnia, chronic migraines, infertility issues, hyperthyroidism, hypothyroidism, constipation, bloating, and other digestion-related issues, piles, hernia, chronic fatigue, varicose veins, hypertension, diabetes, etc.
- It’s an effective asana for weight loss, especially from your abdomen, thighs, hamstrings, and hips.
- It strengthens the spine and increases spinal flexibility.
- Sarvangasana makes your upper body stronger by strengthening the shoulders, neck muscles, arms, and chest area.
Precautions
- Do not practice this asana if you suffer from a severe backache or a neck, spinal, or shoulder injury.
- Those with spondylitis, heart issues like high blood pressure, and ear or throat infection should also avoid this asana.
- Women who are pregnant or are menstruating should also skip this one.