Shoulder stand (Salamba Sarvangasana)

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So today we will learn about the main and the useful yoga postures so let's learn about this:

Introduction:

Salamba Sarvāṅgāsana—commonly known as Shoulderstand—is an iconic yoga inversion that balances the body vertically on the shoulders, with hands supporting the back and legs extended skyward. Often revered as the “queen of asanas,” this pose nurtures the entire physical system, offering holistic physical, physiological, and mental benefits

🧘‍♀️ Step-by-Step Guide

1. Setup:

• Fold one or two blankets at the top of your mat; position your shoulders on them, allowing the head and neck to rest comfortably on the mat with natural curvature
• Lie supine (on your back) with knees bent and feet hip-width apart.

2. Lifting into the Pose:

• Walk your shoulders under your upper back, lift hips into Bridge (Setu Bandha), and slide arms under the body with palms down 
• Firmly press into the palms and elbows to raise legs overhead; support the lower back with hands, rooting elbows shoulder-width apart 

3. Aligning the Body

• Keep legs vertical, drawing chin toward chest to form a throat “lock” (Jālandhara Bandha), legs stacked over hips, hips over shoulders
• Redistribute weight toward upper back and shoulders, not directly on the neck 
• Hold for 5–10 breaths or approximately 30 Seconds to 2-Minutes depending on experience 

4. Exiting

• Gently roll the legs down, transitioning into Plow (Halasana) or Matsyasana (Fish pose) to neutralize the spine 

• Rest, breathe deeply, and allow recovery.

⚙️ Modifications & Preparatory Sequence

• Props: Use a looped strap around upper arms to prevent elbow splaying 

• Wall-supported Variation: Try Legs-up-the-Wall (Viparīta Karāṇī) or use a chair/bolster to reduce neck load 

Preparatory Sequence:

• Warm-up with forward bends, twists, and gentle backbends (e.g., Setu Bandha).
• Build strength with Ardha Uttānāsana (half forward fold) and Salabhāsana (locust) 
• Following Shoulderstand, rebalance with backbends like Bhujangāsana and gentle twists 

✅ Benefits

• Improves Circulation & Venous Return : Reverses blood flow from the lower body to the heart, lungs, and brain—revitalizing and energizing internal organs 
• Stimulates Thyroid & Endocrine Function:Gentle pressure under the chin may support thyroid regulation and metabolic balance 
• Strengthens Neck, Shoulders & Core: Elevates upper back engagement—building muscular support for the cervical spine 
• Boosts Mental Health & Reduces Stress: Activates the parasympathetic nervous system, promotes calmness, reduces anxiety, and enhances sleep quality 
• Supports Digestive & Lymphatic Systems :Aids digestion, stimulates bowel function, and assists lymphatic drainage through gravity inversion 

⚠️ Risks & Contraindications

• Neck and Spine Strain :Excessive cervical compression may cause disc issues or nerve damage, especially with weight on a flexed neck 
• Elevated Blood Pressure & Eye Pressure Risk :Inversions can exacerbate hypertension, glaucoma, and intraocular pressure 
• Cardiovascular and Pregnancy Contraindications: Caution for those with heart conditions, pregnant individuals, or those with blood clots or shifted discs .
• Potential for Misalignment & Postural Issues: Incorrect form—such as hips out of alignment, dropped chin, or elbow collapse—can diminish benefits and increase injury risk
  

🧭 Conclusion:

Salamba Sarvāṅgāsana is a profound inversion that nurtures physical vitality and mental serenity—when approached intelligently. Preparedness, alignment, and moderations ensure its powerful benefits are realized safely. Yet individual anatomy and health conditions should guide caution. Where traditional inversions may challenge, restorative alternatives like Viparīta Karāṇī or medically approved variations can be equally transformative. Ultimately, mindful practice rooted in anatomical awareness is key to honoring both yoga’s tradition and modern science.