Sarvangasana (Shoulder Stand Pose)

by Yogi Ananda Viraj (Eugene P. Kelly, Jr.)

The word “sarva” means all; whole; entire. The word “anga.” means a limb of the body; the body. “Asana” of course means sitting; sitting down; posture. So the sarvangasana is the “whole body posture”.

Instructions:

1. Lie in the savasana, i.e. lie flat on the back, feet shoulder width apart, palms up. Take a few deep breaths through the nostrils.
2. Place feet together and turn hands palms down.
3. Inhale, then, as you exhale raise the legs keeping them straight. Keep palms down.
4. Inhale while in the “L” position and then exhale raising the legs and trunk of the body until the weight rests on the shoulders; neck, and head. The inverted portion of the body should be perpendicular to the floor.
5. Breathe “normally” while in the sarvangasana.
6. Return to the savasana opposite the way you entered the sarvangasana.
7. Repeat 2 more times. Ideally, this position should be held for up to 5 minutes.

Variations:

There are two basic forms of the sarvangasana, salamba and niralamba. The word ‘alamba‘ means support; prop. “Sa” is with and “nir” is without. The type given in the preceding set of instructions is one of the salamba sarvangasana or whole body postures with support. In this case the arms, being palms down on the floor, acted as supports. For those new to this posture you may use your arms more directly as a support by bending them at the elbows and placing the hands on the hip area while in the position. The elbows remain on the floor as props so you do not fall back down and remain steady. As the back, neck and shoulder muscles are strengthened and become more flexible and you are able to hold the position easily for five minutes you may do the niralamba position. This simply means that you do not use your arms for support; they actually become a more integral part of the asana.

In the niralamba–sarvangasana the arms are raised into alignment with the legs, palms on the sides of the thighs, once you are in the posture.

Benefits:

In the “whole body posture” all blood flow is reversed giving rest to the heart, more blood to the thyroid and parathyroid glands, more blood and hence more nutrients to the brain and head glands, rest to the leg veins (especially important for those with varicose veins), balance to the endocrine system on the whole, abdominal release to gases and indirectly to toxins, and stimulation to the digestive tract.

There are more than a few eccentric claims made by various yogis about the benefits of the savangasana. One yogi states that it is of value for urinary problems, uterine displacement, menstrual trouble, piles and hernia. Such claims can never be disproved but they can be proven through the direct experience of one who practices this posture regularly. The whole body posture implies health and vitality for the whole body and according to some yogis promises even more when done with care, regularity, and attentiveness.