Our January pose of the month is Sarvangasana or Shoulder Stand. In Sanskrit Sarva-anga-asana literally translates to “all limbs pose”—indeed shoulder stand requires the participation of the entire body, just as it provides immense benefits to it.
Lying supine on the floor with legs together and palms face down beside the hips, inhale to push down on your hands and raise the legs straight above you. Engaging the abdomen continue to lift up the hips bringing the feet beyond the head. As you exhale, bring the hands to the lower back (walking them towards the shoulder blades) and push your back up, lifting your legs. Stopping here can be an appropriate modification for certain bodies— and all bodies certain days—as it puts less stress on the delicate cervical spine and lessens the risk of hyperextension of the neck and back. If you do wish to continue into a full expression of the pose, straighten the spine and bring the legs into a fully vertical position, stacking the joints from the shoulder girdle up. Be aware of tucking the chin towards the chest, therby keeping length in the back of the neck. As you continue to hold shoulder stand, slowing and deepening the breath, think about drawing the elbows towards one another, and bringing the hands towards the shoulder blades. Keep the feet relaxed. Inhaling, imagine a string attached to your feet gently extending the spine, pelvis and legs. Exhaling, engage the abdomen and stabilize.
In shoulder stand, our primary intention is to stay long enough in the inversion (without causing stress) to create the effect of viparita karani or “active reversal” thereby stimulating the endocrine glands and vital organs and increasing circulation and more efficient functioning of the body. Secondly through this posture we are able to strengthen our torso increasing our ability to breath more fully and aiding proper alignment of the spine, as the intrinsic muscles of the spine, the back and the abdominal wall work in opposition to maintain balance. As we build strength in the thoracic and shoulder muscles, we are also stretching and lengthening them.
Because of the physical requirements and effects of a shoulder stand, it is very important to be properly warmed up before attempting this pose. To exit a shoulder stand, hinge at the hips slightly, bringing the feet beyond your head, and then, with control, lower back down vertebra by vertebra, exhaling and engaging the core as you lower the legs. After completion it is important to let the body absorb the effects in savasana and then to practice a bridge or fish pose.
Sarvangasana is considered by many of the great yogis to be one of the essential poses to creating a healthy being. Approach this pose with mindfulness and openness, and you may find your body asks for a regular dose of shoulder stand.
Inhale to extend.
Exhale to stabilize.
Repeat.
Namasté
Sarvagasana by Yuuki H. (Photo by Becca B.)
