Sarvangasana Procedure, benefits and precautions

 Sarvangasana Procedure, benefits and precautions

Procedure of Sarvangasana

Sarvangasana is a balancing pose, also known as Shoulder Stand Pose, in yoga. It is a beta workout that demands balance, focus and control.

 The procedure for Sarvangasana is as follows--

Preparation

Maintain an empty stomach. Both beginners and intermediate students can perform the posture.

Against wall Pose

You may have about 3 feet of distance about 6 inches between your wall and the floor in this asymptote.

Hint

By gripping the back of your head and knees with your arms and bringing your legs up towards your body with your body in contact with the wall; lift your hips high.

1. Look up to manage your chest facing the ceiling, with the nose parallel to the floor.

2. Spread your toes if your legs experience any stress. Your first step in healing in healing will come; Save your shoulders to breakup pressure on your fingertips.

3. After exercises or inversion beyond this posture, prefix or post due to climbing in a countertop or inversion prolongs due to sequencing techniques proceed to round forward and contractions Surrend're

Procedure

1.  Lie on your back with your arms at your sides and legs straight.

2.  Engage your core muscles and press your palms into the ground.

3.  Slowly lift your pelvis and hips off the ground, keeping your shoulders down and away from your ears.

4.  Support your body with your arms under your lower back, with your hands shoulder-width apart.

5.  Press your palms firmly into the ground to maintain control and balance.

6.  Continue to engage your core and maintain a long, straight line from head to heels.

7.  Hold the pose for 30-60 seconds, breathing deeply and steadily.

Releasing the Pose

1.  Slowly lower your pelvis and hips back down to the ground, maintaining control.

2.  Release your hands from under your lower back and relax.

3.  Take a few deep breaths and gradually transition into a comfortable seated or lying position.

Benefits of Sarvangasana

Sarvangasana, also known as Shoulder Stand, is a foundational yoga pose that offers numerous benefits for the body, mind, and spirit. 

Here are some of the benefits of practicing Sarvangasana---

Physical Benefits

1. Improves flexibility and mobility

 Sarvangasana stretches the neck, shoulders, and spine, helping to increase flexibility and range of motion.

2. Strengthens the back muscles

 This pose strengthens the muscles of the back, including the latissimus dorsi, trapezius, and rhomboids.

3. Tones the abdominal muscles

 Sarvangasana helps to engage the abdominal muscles, including the rectus abdominis and obliques.

4. Improves circulation

 This pose helps to improve blood flow to the head, neck, and upper body.

5. Relieves stress and fatigue

 Sarvangasana can help to reduce stress and fatigue by stimulating the parasympathetic nervous system.

Therapeutic Benefits

1. Relieves menstrual cramps 

Sarvangasana can help to relieve menstrual cramps and other symptoms associated with PMS.

2. Eases symptoms of menopause

 This pose can help to alleviate symptoms of menopause, including hot flashes and night sweats.

3. Supports thyroid function

 Sarvangasana can help to stimulate the thyroid gland, which can help to regulate metabolism and energy levels.

4. Relieves anxiety and depression

This pose can help to reduce symptoms of anxiety and depression by promoting relaxation and reducing stress.

5. Improves sleep

Sarvangasana can help to improve sleep quality by regulating the body's circadian rhythms.

Spiritual and Energetic Benefits

1. Connects with the crown chakra

 Sarvangasana can help to connect with the crown chakra, which is associated with spiritual awareness and higher states of consciousness.

2. Balances the body's energy

 This pose can help to balance the body's energy, promoting a sense of calm and well-being.

3. Increases sense of calm and inner peace

 Sarvangasana can help to promote a sense of calm and inner peace, which can be beneficial for both physical and emotional well-being.

Overall, Sarvangasana is a powerful yoga pose that offers numerous benefits for the body, mind, and spirit. Regular practice can help to improve flexibility, strength, and circulation, while also promoting relaxation, reducing stress, and increasing spiritual awareness.

Precautions in Sarvangasana

Sarvangasana is a balancing and backbending pose that has many benefits, but there are certain precautions that you need to take before performing it. 

Here are some precautions to keep in mind---

1.  Consult a doctor

Before attempting Sarvangasana, it's recommended that you consult a doctor or an experienced yoga teacher to discuss any health concerns or conditions you may have.

2.  Neck injuries

If you have any neck injuries or a history of neck problems, you should avoid performing Sarvangasana. 

3.  Cervical spine issues

 If you have any cervical spine issues, such as a herniated disk, osteoporosis, or spondylolisthesis, you should also avoid performing Sarvangasana.

4.  High blood pressure

 People with high blood pressure should avoid performing Sarvangasana, as the pose can cause a sudden increase in blood pressure.

5.  Insomnia

Avoid practicing Sarvangasana at night, as it can cause insomnia and disrupt your sleep patterns.

6.  Pregnancy and menstruation

Pregnant women and women who are menstruating should avoid performing Sarvangasana, as the pose can put pressure on the uterus and cervix.

7.  Overweight or obesity

 People who are overweight or obese should avoid performing Sarvangasana, as the pose can put too much strain on their back and joints.

8.  Age and flexibility

 Older adults and those with limited flexibility may find it difficult to perform Sarvangasana. If you're not flexible enough, you can start with modified versions of the pose or work on increasing your flexibility before attempting it.