Shoulder stretching with Salamba Sarvangasana
What is Salamba Sarvangasana?
In Sanskrit, Salamba’ means support, ‘sarva’ means all, ‘anga’ means limb, and ‘asana’ means pose. Put together it means a yoga pose with the support of all the limbs.
This is a supported shoulder stand, as opposed to certain variations of shoulder stands which are ‘unsupported’ (niralamba), and is one of the most popular of yoga shoulder stretches.
Step-by-step sequence: The yoga shoulder stand is an inversion pose and quite advanced. Attempt it only after you have become proficient with the basic yoga poses. Also do it under guidance of an experienced yoga teacher.
Benefits: While this yoga pose is considered excellent for shoulder stretching, it has other benefits too.
Contraindications: Do not perform this yoga pose if you suffer from neck injury, high blood pressure, headache, diarrhea, menstruation or if you are pregnant.
In Sanskrit, Salamba’ means support, ‘sarva’ means all, ‘anga’ means limb, and ‘asana’ means pose. Put together it means a yoga pose with the support of all the limbs.
This is a supported shoulder stand, as opposed to certain variations of shoulder stands which are ‘unsupported’ (niralamba), and is one of the most popular of yoga shoulder stretches.
Step-by-step sequence: The yoga shoulder stand is an inversion pose and quite advanced. Attempt it only after you have become proficient with the basic yoga poses. Also do it under guidance of an experienced yoga teacher.
- It is best to use a prop such as a thick blanket folded into a rectangle about 2 feet by 1 foot which you keep under your torso.
- Lie down on the blanket with your head on the ground, keeping your hands at the side.
- Bend your knees, bringing your heels close to the sitting bones, while keeping your feet flat on the floor.
- Exhale and lift your legs off the floor. Lift your torso and bring the knees close towards the face.
- Bend your elbows, bringing your hands towards your back (on the blanket), and spreading the palms behind your torso.
- Raise your torso, so that the hips are over the shoulder, and your torso is almost perpendicular to the ground.
- Slide your hands towards your shoulders, taking care that the distance between your elbows is the same as your shoulder width.
- Now lift the bent knees upwards.
- Inhale and straighten your knees, pushing the heels towards the ceiling.
- Keep your throat and tongue relaxed. Keeping your shoulder blades against your back and your chin pointed upward, try and raise your upper spine from the floor.
- Try and hold the pose for 30 seconds. You will be able gradually add a few seconds with more practice.
- To release the pose, exhale, and bring down your legs slowly to the floor.
Benefits: While this yoga pose is considered excellent for shoulder stretching, it has other benefits too.
- Along with the shoulders, it stretches the neck, spine, buttocks and legs.
- It stimulates the abdominal organs and the prostate and thyroid glands.
- It helps better digestion.
- It alleviates urinary disorders as well as hypertension.
- It calms the brain and alleviates stress, mild depression, fatigue, insomnia and symptoms of menopause.
- It is therapeutic for infertility, asthma and sinusitis.
Contraindications: Do not perform this yoga pose if you suffer from neck injury, high blood pressure, headache, diarrhea, menstruation or if you are pregnant.
