Sarvangasana
ajna chakra

Third-Eye Chakra (Ajna)

Manipura min - YogPlan

Solar Plexus Chakra (Manipura)

Intermidate

Inversion Asanas

Sarvangasana

Shoulder Stand Pose

(sar-van-ga-sun)

Meaning: sarva = all / anga = organs of the body (on shoulders)

Preparation

Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax.

Getting into position

Exhale. Inhaling, lift your legs up to 90 degrees (lengthening the whole back on the floor). Exhale. Inhaling, lift the buttocks and back, so that you come up onto your shoulders. Support your middle back with palms, elbows on the floor parallel to each other. Bend the legs toward the head, and move your shoulder blades together. Take time to adjust yourself to a comfortable and stable position. Do not compress the throat. Straighten your legs and spine by pressing the elbows and shoulders against the floor and hands into the back, and by activating your glutes. Your weight should be supported on your shoulders and upper arms, not on your head and neck. Keep legs strong and toes pointed upward. Press your sternum (center of chest) towards the chin. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, straighten farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower legs toward your forehead keeping them straight. Pushing the hips back, bring your hands to the floor: one at a time (palms facing down). Inhaling, slowly roll your spine down to the floor with legs at 90 degrees. Exhaling, lower the legs to the floor, returning to starting position. Inhale, exhale, and relax.

Tips

  • Keep the elbows shoulder-distance apart and pressed into the floor for stability.
  • For stability, spread or bend the legs to straighten your torso, and then press your legs upward.
  • Keep your weight on your shoulders and upper arms, not on your head and neck. Do not compress the throat.
  • If you feel any strain in the neck, then carefully come out of the pose.
  • Focus the eyes on toes for balance.

Precautions

Avoid

If you have chronic/serious neck or heart problems, high blood pressure, herniated (slipped) disc, recent ear or eye injuries, or stomach ulcers.

Be careful

If you have diarrhea, headache/migraine, high blood pressure, are currently menstruating; or if you have head, neck, shoulder, or spinal issues.

Benefits

General

  • Stretches the neck.
  • Strengthens shoulders, upper back, abdominal muscles, glutes, and legs.
  • Stimulates the thyroid and parathyroid glands.
  • Increases blood flow to the head and brain.
  • Reduces fatigue.
  • Relieves constipation and indigestion.

Therapeutic

Helpful for asthma, infertility, sinusitis, insomnia.

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