Supported Shoulderstand (Salamba Sarvangasana) is a popular yoga pose that offers numerous physical and mental benefits when practiced correctly. This asana is known for its ability to increase circulation, improve digestion, and calm the mind. In Sanskrit, “Salamba Sarvangasana” can be broken down to “Salamba” meaning “supported,” “Sarva” meaning “all,” and “Anga” meaning “limb.” Together, the name translates to “Supported All Limbs Pose,” indicating that this posture engages the entire body. In this article, we will explore the steps to practice Supported Shoulderstand, its benefits, and precautions to keep in mind while performing this asana.
Steps to do Supported Shoulderstand
1. Lie down on your back and bring your legs close to your body.
2. Use your hands to support your lower back as you lift your legs up towards the sky.
3. Once your legs are lifted, straighten your spine and bring your elbows closer together on the ground for support.
4. Gently lift your hips off the ground, engaging your core muscles to support your body weight.
5. Straighten your legs towards the sky and find a comfortable and stable position.
6. Hold the pose for a few breaths, making sure to keep your neck and head supported.
Benefits of Supported Shoulderstand
– Stimulates the thyroid and parathyroid glands, helping to regulate metabolism and calcium absorption.
– Improves circulation and blood flow to the brain, enhancing mental clarity and reducing stress.
– Strengthens the shoulders, arms, and core muscles, promoting better posture and stability.
– Relieves symptoms of insomnia, anxiety, and depression by calming the nervous system.
– Alleviates digestive issues by stimulating the abdominal organs and promoting efficient waste elimination.
Precautions for Supported Shoulderstand
– Avoid this asana if you have neck or shoulder injuries, high blood pressure, or glaucoma.
– Always practice under the guidance of a qualified yoga instructor to ensure proper alignment and avoid potential injury.
– Use props, such as blankets or blocks, to support your neck and shoulders if needed to prevent strain.
– If you experience any discomfort or pain during the pose, slowly come out of it and rest in a comfortable position.
Supported Shoulderstand (Salamba Sarvangasana) is a beneficial yoga pose that can contribute to overall wellness when practiced mindfully and with proper alignment. By following the steps, being aware of its benefits, and taking precautions, individuals can safely incorporate this asana into their yoga practice. Remember to listen to your body and seek guidance from a professional yoga instructor if needed to ensure a safe and effective practice.
