Sarvangasana: Health Benefits and How to Integrate into Your Practice

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URL: https://www.truemeds.in/blog/sarvangasana-benefits

Sarvangasana: Health Benefits and How to Integrate into Your Practice

Sarvangasana, commonly known as the Shoulder Stand Pose, is an inverted yoga posture celebrated for its holistic benefits. As an inversion, it reverses the effects of gravity on the body, which may support improved blood circulation and help to calm the mind [2]. Regular and safe practice can potentially enhance overall vitality, improve posture, and assist in stress management, making it a valuable inclusion in any yoga routine [5], though individual results may vary.

Health Benefits of Sarvangasana

Often referred to as the ‘Queen of Asanas’, Sarvangasana offers a spectrum of benefits that contribute to physical and mental well-being [1]. This pose is a holistic practice that may not only bolster strength and enhance flexibility but also support better circulation and hormonal equilibrium [2], [1].

1) Physical Benefits

From a physical perspective, the Shoulder Stand pose primarily helps in strengthening the shoulders, arms, and core muscles while fostering an improvement in overall body alignment [5]. The inverted position encourages blood flow toward the upper body and brain, which some studies suggest may help to improve blood pressure and overall cardiorespiratory efficiency [2].

Moreover, Sarvangasana is widely believed in the yoga tradition to play a role in glandular stimulation, particularly the thyroid and parathyroid glands, which are essential for hormonal balance and metabolism [1]. However, it is important to note that direct scientific evidence establishing a ‘cure’ or definitive treatment for thyroid disorders through Sarvangasana is limited, and it should be used only as a complementary practice [1]. Regular practice of this pose may help alleviate persistent neck and back pain and enhance overall vitality [5].

2) Mental and Emotional Benefits

Sarvangasana can serve as a powerful complementary relaxation tool. The inverted position is calming to the nervous system, contributing to a state of rest and helping to alleviate symptoms of stress, anxiety, and mental fatigue [6]. It encourages mindfulness, enhances self-awareness, and may improve emotional resilience when practiced regularly [6]. The meditative nature of the pose often leaves practitioners feeling grounded and mentally clear.

How to Perform Sarvangasana

Here are the key steps to perform Sarvangasana safely:

Lie flat on your back with arms alongside your body.

Inhale deeply, exhale as you lift your straight legs off the ground.

Engage your core and use your hands to support your lower back as you raise your hips and legs toward the ceiling. Ensure your elbows are close together and your upper arms bear most of the weight.

Keep the back of your shoulders on the mat and neck relaxed. Do not turn your head left or right while in the pose, as this can cause severe neck injury.

Hold for 15 to 30 seconds to begin with, breathing deeply and evenly.

Slowly lower your legs back to the mat while maintaining control, rolling the spine down one vertebra at a time.

Always exit the pose slowly and consciously.

Approach this inversion with caution, especially if new to inversions.

Consider using the wall for support if needed.

Always prioritise safety and comfort when practising Sarvangasana.

Gradually increase duration as you become more comfortable with the pose.

Safety Tips and Modifications for Sarvangasana

Sarvangasana is a powerful pose but requires utmost care, especially for beginners. A critical modification is using props like a firmly folded blanket under your shoulders (not under your neck) to elevate the shoulders and reduce neck strain. If you feel discomfort, bend your knees or use a wall for support. Always engage your core to protect your lower back and focus on steady breathing.

Contraindications (When to Avoid the Pose):

Avoid this pose completely if you have acute neck injuries, uncontrolled high blood pressure, glaucoma, active migraines, spinal problems, or hernias. Pregnant women should also avoid Sarvangasana unless cleared by a physician and guided by a highly experienced instructor. Always consult a doctor or a certified yoga instructor if unsure, and never force yourself into the pose.

How to Include Sarvangasana in Your Routine

Try adding Sarvangasana to your yoga practice 2-3 times a week, starting with short holds and gradually increasing time as you feel comfortable. Pair it with counter poses like Matsyasana (Fish Pose) immediately after to safely release and stretch the neck. Begin with a gentle warm-up and end with a calming pose like Savasana to fully enjoy the benefits.

Conclusion

Sarvangasana is a transformative yoga posture with far-reaching physical, mental, and emotional supportive potential [6]. With proper alignment, awareness, and strict adherence to safety guidelines, it can become a valuable part of your wellness journey. Whether you’re aiming to complement core strength building, reduce stress, or enhance self-awareness, Sarvangasana offers a holistic path toward vitality and balance. By incorporating it mindfully into your practice, you can experience both its grounding and uplifting qualities over time.

FAQs

What is the main benefit of Sarvangasana?

The primary benefit of Sarvangasana is its ability to gently encourage blood circulation, particularly toward the upper body and brain, while also supporting glandular health and stress reduction [2], [1].

What disease does Sarvangasana cure?

Sarvangasana does not ‘cure’ any disease. However, as a complementary practice, it may help manage certain conditions like mild hypertension, respiratory issues, and digestive sluggishness, by improving overall systemic function [2]. Always consult a physician before using yoga as a therapeutic tool. The term ‘cure’ should not be associated with yoga practice.

What are the spiritual benefits of Sarvangasana?

Sarvangasana helps in enhancing concentration and mental stability, fostering a calm and tranquil mind, and further deepening one’s spiritual journey by stimulating the Crown Chakra (Sahasrara) and Throat Chakra (Vishuddha).

Which is more beneficial, Sirsasana or Sarvangasana?

Both are powerful inversions with distinct benefits. Sirsasana (Headstand) is more intense and often recommended for experienced practitioners, primarily focusing on mental clarity and direct blood flow to the head. Sarvangasana, on the other hand, is a more accessible full-body inversion that focuses on hormonal balance, lymphatic drainage, and stress relief. Choosing between them depends on your goals and physical condition and should always be done under expert guidance.

References

[1] Waldia, V. (n.d.). A review study on the effect of sarvangasana on hypothyroidism. World Journal of Pharmaceutical Research, 7(14), 1184-1194. https://doi.org/10.20959/wjpr201814-12877

[2] Salomi, S., Kiranmayi, P., Vasundhara, P., & Vijayalakshmi, P. (2022). Impact of Sarvangasana and Uttanpadasana on hemodynamic parameters. Research Journal of Pharmacy and Technology, 15(7), 3029–3033. https://www.indianjournals.com/ijor.aspx?target=ijor:rjpt&volume=15&issue=7&article=028

[3] De, A., Mondal, S., & Ghosh, S. (2021). Yogic postures and brain wave activation: An experimental approach. Yoga Mimamsa, 53(2), 91. https://doi.org/10.4103/ym.ym_34_21

[4] Katru, P., & Porte, S. M. (2021). Preventive effect of Yogasana (Yogic poses), Pranayam (Yogic Breathing Techniques) and Yoga Nidra on high-risk people for cancer: A critical review. Journal of Clinical Medical Research, 02(02). https://doi.org/10.46889/jcmr.2021.2207

[5] Singh, A., Singh, T., & Kumar, S. (2015). Effects of 8-week of yoga training on muscular strength, muscular endurance, flexibility and agility of female hockey players. International Journal of Research in Publication, Research Journal of Social Sciences and Management, 5, 97-99. https://www.researchgate.net/profile/Sandeep-2/publication/287217742_Effects_of_8Week_Yoga_on_Muscular_Strength_Muscular_Endurance_Flexibility_and_Agility_of_Female_Hockey_Players/links/5674755108aebcdda0de253e/Effects-of-8Week-Yoga-on-Muscular-Strength-Muscular-Endurance-Flexibility-and-Agility-of-Female-Hockey-Players.pdf

[6] Srinivasan, S., & Mani, T. (2023). Coherence and vitals of medicinal herbs, nutrients, and yoga in stress management and psychological stasis. MGM Journal of Medical Sciences, 10(1), 135-141. https://journals.lww.com/mgmj/fulltext/2023/01000/Coherence_and_vitals_of_medicinal_herbs,.22.aspx

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