Posture of the month: Shoulderstand

Turning your body up side down builds strength and elasticity in the musculature, ligaments and connective tissues of the spine and rib cage. Improves posture and energises our vital organs.

Salamba Sarvangasana : supported Shoulderstand pose

In yoga Headstand is sometimes called th King of yoga and Shoulderstand the Queen of yoga. The postures are so beneficial in whole that it is no wonder they’ve been called King & Queen of yoga.

Benefits:

Turning your body up side down builds strength and elasticity in the musculature, ligaments and connective tissues of the spine and rib cage. Inversions help  improve posture and energises our vital organs.

Physical level: stimulating the endocrine glands and the thyroid. Helps rebalancing hypoactive thyroid. Relieves reparation problems such as asthma congestion and sinusitis. Reduces stress to the musculature and organs of the torso, improving digestion, respiration and circulation. Inversions bring relief to tired, strained legs. Reduces water retention in the legs.

Mind level: calms the mind

Emotional: relieves stress and can helps with mild depression
Chakra: awakens vishuddhi chakra (throat chakra)

Cautions:

People suffering from high blood pressure, heart disease, enlarged thyroid, during menstruation or excessive toxins in the system shouldn’t attempt inverted postures. If you are pregnant and you have practised sarvangasana before your pregnancy regularly you can do the asana, but listen to your body as every woman experience it differently.

How to:

  1. Lie in a relaxed supine position
  2. Then bring the legs together, palms of the hands on the floor beside the body
  3. Raise the legs, bringing them a little behind the head, so that the back rises, and support the back with the hands
  4. Raise the legs in the air, feet towards the ceiling
  5. Support the lower back with the hands, keeping the elbows behind on the floor
  6. The hands can be adjusted so that you are steady, elbows can come towards each other
  7. Keep neck long
  8. Concentrate on the throat centre

Coming out: slowly lower the back onto the floor, keeping the legs raised. Keep the palms of the hands on the ground and slowly lower the legs.

The posture is more intense if you apply Ujjayi breath.

Modifications:
Vipareeta Karani (upside down): Major difference to shoulderstand is the angle of the back to the floor. In sarvangasana the back and legs should be perpendicular; in vipareeta karani the back is at a forty-five degree angle to the floor and legs.


More modifications:
Variation I:
  

Variation II:


Next step
:
Niralamba shoulderstand : unsupported shoulderstand

Try to maintain same angle back to floor as in the supported shoulderstand, but place the palms parallel on the floor with straight arms.