Sarvangasana Benefits, How to Do It & Precautions

Sarvangasana, or shoulder stand, is one of the most beneficial asanas of hatha yoga. It improves flexibility and gives strength to your mind. Additionally, it positively impacts your body, and if carried regularly, it can even control long-term diseases.

To know more about the health benefits of Sarvangasana, its definition, process and others, read this piece carefully.

The name Sarvangasana is derived from the name 'Sarv' meaning everything, 'Anga' meaning physical part, and 'Asana' meaning position. It is a full-body exercise that engages a lot of muscles in your body.

In fact, people also call it the 'queens of all asanas' as it benefits both inside and outside of your body. This exercise aims to achieve an accurate posture, balance and calmness.

Under the following points, we have discussed the mental and physical advantages of Sarvangasana. Refer to it to get a deep insight:

1. Controls Respiratory Problems

If you have respiratory issues, you can benefit from a shoulder stand as it helps drain all toxins out of your respiratory system.

The oxygen reaches every part of your body, which further controls the symptoms of sinusitis, asthma, and other related issues.

2. Increases Lung Capacity

When you perform Sarvangasana, you are able to supply blood to your lungs better. This further strengthens the lower portion of the organ and makes it efficient. As a result, the capacity of your lungs increases.

3. Enhances Flexibility and Strength

Another advantage of Sarvangasana is it enhances your body's flexibility and strength. In other words, you maintain a strong shoulder, arms and back.

4. Aids in Weight Loss

One of the most significant benefits of Sarvangasana is you can control your body weight, i.e., by adopting it in your daily life. It induces weight loss by toning your abdominal muscles, losing the extra flap in your stomach and giving you core strength.

5. Improves Gut Health

You can also improve your gut health through this exercise. The reason behind it is it induces a better blood circulation process and drains all stagnant blood. Additionally, you get rid of indigestion, constipation and other digestive problems.

6. Improves Reproductive Health

A shoulder stand also helps improve your reproductive health by balancing your mood and relieving symptoms of menopause. As a result, the reproductive system becomes more efficient, and you control conditions like frequent abortion and syphilis.

7. Controls Blood Sugar Level

Sarvangasana is also beneficial for diabetic patients as it helps regulate blood sugar levels. It does so by regulating the production of insulin in your body.

8. Balances Hormone

By performing shoulder stands regularly, you can build a better balance of hormones in your body. This happens as your body is able to drain the stagnant blood from your lower body, so blood reaches your hormonal glands and brain better.

This further improves the function of your endocrine system and stimulates your thyroid gland. Thus, you avoid the issue of low or high production of thyroid hormones.

9. Boosts Immunity

You can also find immunity-related benefits of Sarvangasana. The exercise helps balance different systems of your body, including circulatory, nervous, reproductive and digestive. So, overall it creates a positive impact on your health.

10. Avoids Functional Disorder

Adopting Sarvangasana in your daily life can prevent attracting functional disorders relating to your nose, eyes, ears and throat. Not only this, but it also improves its functioning by supplying blood to the areas properly.

11. Establishes Better Mental Health

If you suffer from inadequate sleep, you can benefit from this yoga. It releases happy hormones like dopamine in your brain. This reduces the amount of anxiety, stress and depression, thus promoting a good night's sleep. Furthermore, you can also cure mood and sleeping disorders like insomnia.

12. Benefits Hair

Sarvangasana boosts blood circulation in your scalp. As a result, you avoid hair fall, benefit from hair growth and provide proper nourishment to your hair follicles.

13. Improves Function of the Brain

There are not one but many ways Sarvangasana benefits the human brains, such as making your mind alert, boosting self-confidence, reducing stress, etc. In addition, it releases happy hormones, including dopamine and serotonin. This improves the brain's cognitive function and betters your memory capacity.

14. Maintains a Better Skin

Sarvangasana is one of the best yoga you can adopt if you want to improve your skin's condition. It does so by improving blood circulation to your face. So, you get clearer skin with no wrinkles, pimples, dullness, acne, etc.

Not only this, it also induces anti-ageing properties by promoting youthfulness, improving your skin's texture and removing dark circles. Also, as your digestive system works properly, you are able to maintain healthy shining skin.

15. Prevent Eye Problems

Last but one of the essential benefits of a shoulder stand is it helps prevent eye problems. The eyes are the most sensitive part of our body, and this yoga helps maintain its condition by improving eyesight, promoting blood flow around it, etc. Also, it eliminates any functional disorder with your eyes, reduces eye tension and eases engaged muscles.

In the following section, we have explained how to perform a Sarvangasana. Note that while you are preparing to achieve this yoga posture, your mind must be calm and still. Also, you will have to carry abdominal breathing simultaneously, and the goal is to balance your body.

As it is an advanced level yoga pose, it is suggested to start with Ardha-Sarvangasana and once you master it, move to Sarvangasana.

So, let's first discuss the steps of Ardha-Sarvangasana:

Step 1: Start by lying on your back on a yoga mat.

Step 2: Now, pull your feet closer to the hips. As you exhale, curl your legs against the thighs.

Step 3: Take the support of your hands and raise your lower body vertically. However, ensure it creates only a gentle strain on your abdominal muscles.

Step 4: In the final position, you will be holding the lower half of your body in the air with the support of your elbows, palms, neck and back of the head. Perform this whole process in not more than 4 seconds.

Step 5: When you are in the balancing position, breathe slowly and rhythmically. Hold for 2 minutes and then release. However, if you are uncomfortable, you can put your legs down before.

Step 6: Return to your normal position by inhaling slowly and gently lowering your hips, supported by your hands.

Step 7: Release your hands to return to the beginning position.

After you attain perfection in Ardha-Sarvangasana, carry the below steps to perform Sarvangasana:

Step 1: Again, start by lying down on your back. Put your hands on the side of your body close to your feet.

Step 2: Gently lift your legs along with your hips and back. Meanwhile, take the help of your hand to support your back.

Step 3: Make sure your elbows are close to each other, and you do not put your entire body weight on your neck or head. The support should come from your shoulders and upper arms.

Step 4: Bring your toes over your nose while keeping your legs straight in the air. This will ensure your body up to the shoulders is in a straight line with arms supporting the back.

Step 5: Be careful of your neck and breathe deeply in this position. However, if you feel any strain, bring your body down with the help of your hands.

Step 6: After a few breaths, release your body and return to the beginning position.

Sarvangasana is high-intensity yoga and thus should not be performed after rigorous gymnastics practice. This is because it can do more harm than benefit you with all the abnormal rush of blood in your brain. Other preventive tips you must keep in your mind are:

1. Your knees should be straight while your toes point to the sky. However, don't tense it. This helps prevent blood from draining from the legs.
2. Keep the head straight and stare at your toes while performing this yoga.
3. Don't raise your head off the ground.
4. The body, from the tips of your toes up to your chest, should be in a straight line.
5. Your trunk should be high enough that your chin can rest against your chest comfortably.
6. Don't move your neck while in the chin lock position, or you may overstrain it.

Certain conditions in which, if you perform Sarvangasana, it can drastically harm your body. So, you should avoid it as a precaution. These contraindications include:

• Spondylolysis
• Slip disc
• Enlarged thyroid
• Chronic thyroid issue
• Enlarged spleen or liver
• Heart problems
• Menstruation
• Pregnancy
• High myopia
• Glaucoma
• Weak eye blood vessel
• Brain diseases
• Neck, back or shoulder injury

If you do not do this pose right, you can suffer the following side effects:

• Pain in upper arms and shoulder
• Spine or neck injury
• Excess bleeding (if performed during menstruation)
• Worsen the condition of glaucoma
• Induce discomfort and dizziness

Below are some modifications in which you can make performing shoulder stand a little easy:

• Place Blanket Underneath Your Neck or Shoulder: When you place a blanket under your shoulder and neck, it gives the necessary support to complete this pose.
• Take Wall Support: Another variation you can bring starting is lifting your legs against a wall while raising your back from the ground.
• Incline or Bend Legs: For some, it is challenging to raise their legs at a 90-degree angle. So, they can instead start with inclined or folded legs and then progress.
• Take Chair Support: You can also take the support of a chair by placing the chair close to the lower back and hips while raising it.
• Do Half Sarvangasana: You can also start with half Sarvangasana. In other words, place one of your legs on the wall and raise the other at a 90-degree angle. Alternate legs to practise better.
• Ask for a Companion's Help:  You can access a companion's help. It can be anyone, your teacher or your partner to help you hold your legs up in the air at a 90-degree angle. This variation gives you the confidence to remain in the position for longer.