Shoulder Stand Asana

Shoulder stand is an excellent pose that benefits the whole body. It's Indian name is Salamba sarvangasana.

This asana is great for the thyroid and parathyroid glands, which are located in your neck. It increases the blood supply to them, as well as to the chest. Probably for this reason it's so good for a range of conditions.

Ramaswami describes 3 positions which are needed as preparation for shoulder stand. In other words, they are like a 'warm up'. You should not do shoulder stand just straight off the bat, or by doing other poses which don't properly prepare the body.

These preparatory poses are the pelvic pose (apanasana), the U formation (urdwa-prasarita-pada-hastasana), and the desk pose (dwipadapitam).

If you're interested in different combinations of sequences, variations both within the shoulder stand, and different ways for getting into the shoulder stand, see Srivatsa Ramaswami's Vinyasa Yoga. These variations would be more suitable for more advanced yoga practitioners. But, for beginners, it is definitely suggested to do the three preparatory poses listed above as well.

Shoulder stand traditionally benefits:

• allergies
• asthma
• stimulating the thyroid gland
• calming the nervous system
• increases circulation
• supports the endocrine system
• stimulates the kidneys
• throat problems
• can be good for headaches, but don't do it whilst you have one!
• common colds
• irritability, nervous problems
• bowels
• insomnia
• energy levels
• urinary problems
• uterine displacement
• menstrual problems
• hernias
• epilepsy
• anemia
• confidence
• colitis
• severe pains in the abdomen
• intestinal ulcers
• stomach ulcers
• preventing varicose veins
• strengthening the arms, shoulders and upper back
• relaxing internal organs
  

However, shoulder stand should not be done if you have the following:

• You're in the midst of menstruating
• You have high blood pressure
• You have a migraine or tension headache (your neck will be too stiff)
• You have neck or shoulder problems (for the same reason)
  

With regards high blood pressure, Iyengar states that if you can hold plough pose (halasana) for 3 minutes comfortably, it's okay to do shoulder stand. However, if you're unsure, it's best not to do it.

There are a few things to be aware of before you do shoulder stand. Whilst this is a very beneficial pose, if you're not in the proper alignment you can strain and compress your vertebrae, particularly in the neck area. For this reason, it's important not to turn your head whilst in shoulder stand. Also, be careful about the alignment of the blankets when you fold them as they help keep the pressure off your neck and make sure your neck keeps its natural curve.

Shoulder stand can be done with or without the blankets. But if you're just starting out, it's a good idea to use them. And keep using them for as long as you feel you need, or if it's more comfortable. There's no shame in using props! It's intelligent to support your body and be comfortable within a pose. Above all, avoid injury. You don't get benefit from doing a yoga pose by overly straining, or being out of alignment. And given the nature of this pose, it's particularly important.

Preparation for Shoulder Stand

Folding the blankets:

Use thin blankets, maybe two or three, depending on their thickness. If you only have a thicker blanket, you may need only one. But make sure it's not too thick as you don't want to strain your neck. The thickness you're aiming for is enough to lift your shoulders so that they're high enough that your neck isn't strained. Your head will remain on the floor.

Make sure that the surface of the blankets are smooth, and even. You want the thickness under each arm to be even. And they should be wide enough to fit under your shoulders and arms. You shouldn't have to adjust your natural alignment to accommodate the blankets.

Find a wall that is clear of hangings, and with enough room around it for you to do the pose. Put the blankets about two feet from the wall, with the folded edges facing towards it.

You will lie down on the blanket with your head facing the wall. Have your shoulders on the blanket, about an inch (2.5cm) from the edge of the fold. You'll know if you're the right distance from the wall when you get your legs up into the pose, and you may need to adjust the distance. But initially, aim to have your head about one foot from the wall.

Shoulder Stand Instructions

Have your knees tightened whilst you're lying down.

1. From lying down, bend your knees with your feet still on the floor. Have your arms by your side with the palms facing up. Anchor in your shoulders by pressing your head gently on the floor, and strongly with your shoulders and arms. It's an act of consciousness as well as a physical strengthening. Make sure there's space between your neck and the floor.

Variation #1 - Beginners and Those With Neck Tightness In The Full Pose

2. In the first step, you'll be swinging your legs up so that your toes touch the wall, with your back supported by your hands. You'll be coming up on the exhale, and as you swing up your legs, simultaneously bend your arms at the elbow and bring them in to support your back. Whilst you're doing this, activate your pelvic floor muscles to help support and protect your back and neck. Your fingers will be pointing up towards the ceiling when your hands are on your lower back and buttocks.

In terms of visualizing what this will look like, your body (excluding your head), will look something like a '<' sign. If you're a beginner, or someone who feels tightness in their neck when doing the full posture, this is excellent to work with for a while. It spreads the weight of your pelvic area on your arms, and is a great way to develop strength in your pelvic and lower back area so that you can progress to the full posture.

If your neck feels uncomfortable in this pose, come down slowly. If not, hold for about 6 to 12 breaths.

Variation #2

3. Roll your shoulders away from your ears towards your body to lengthen your neck. Anchor through your shoulders here. Open your chest by lifting it and taking the weight and focus away from your lower body. Your chest will be above your shoulders slightly, but you will not have moved your legs at all. You may need to 'walk' your hands from more lower on your back and buttocks so that they are towards your mid back, or in a position that reflects that direction so that you are comfortable whilst doing this.

4. Keep your face, neck and jaw relaxed. Now you'll lift both your feet off the wall. Bend your knees, and elongate through your bent knees and straight spine and thighs. This will help lift your body, and keeps the tension out of your neck. Bring your toes in towards your buttocks, but don't strain your back. Walk your hands down towards your shoulders and upper back, and keep your chest open. Activate your pelvic floor and abdominal muscles.

When you can stay comfortably in this pose for 6 to 12 breaths, you can move on to the full version.

Full Version of Shoulder Stand

5. Keep the sense of elongation in your thighs and back as you move in to the full version. Abdominal and pelvic floor strength are important here as otherwise too much weight will be on your neck and shoulders. Despite being upside down, there should be a feeling of stability and lightness in your body. If you're not there yet, keep practising the other variations.

Raise your legs towards the ceiling, and really elongate through your toes. Your chest will be more open as a result, so that's something to be aware of. If your neck starts to feel tense or really uncomfortable, go back to a previous position. Your breathing should be smooth. If it starts tog et ragged, move back to a previous position. Hold this for 6 to 12 breaths, though if that's too much, just do what you can and work up to it.

To stop your legs from moving out from being upright, tighten the backs of the legs, and keep elongating.

To get down:

It's important to keep anchored, and it helps to maintain the same strength and focus of your pelvic floor and abdominal muscles as you get down. Getting down right is as much a part of the position as getting up and stayinng there! From full shoulder stand, fold your body at your hips and place your feet against the wall. Bend your knees, and 'walk' down the wall until they are about a foot above your head. At this point, move your hands from your back to the side of your body, and press them firmly into the blankets. Unroll slowly onto the floor, using your arms to guide you. Rest, and when you're ready to get up. roll to the side first and then get up.

 The shoulder stand picture below will give you an idea of what the full shoulder stand asana should look like. The way of getting into the asana given in this diagram is one way, but if you're just starting out, what I have just described above is the best bet for making sure you get the correct alignment - which is very important for your neck. And it's better to preactice the variations leading up to shoulder stand before you attempt the full asana.

References:
1. Yoga Journal, Novemeber 2005
2. Shakta Kuar Khalsa, Yoga For Women
3. B. K. S. Iyengar, Light On Yoga
4. Srivatsa Ramaswami, The Complete Book Of Vinyasa Yoga

Other Articles: