Niralamba Sarvangasana (सर्वांगासन)

Niralamba Sarvangasana (सर्वांगासन), or Shoulder Stand, is one of the most important and well-known poses in hatha yoga. It is often called the “Queen of all Asanas” because of its profound therapeutic effects on the entire body. The name comes from the Sanskrit words “sarva” (all), “anga” (limbs or body parts), and “asana” (posture), signifying that it benefits all parts of the body.

How to do Niralamba Sarvangasana

  1. Preparation:
    Lie on your back on a mat, with a folded blanket under your shoulders to create space for your neck. Keep your legs straight and together, with your arms by your sides and palms facing down.
  2. Lifting the Legs:
    Inhale, and as you exhale, use your abdominal muscles to slowly lift your legs to a 90-degree angle, or if you prefer, bend your knees and bring them towards your chest.
  3. Lifting the Hips:
    Press your hands and arms firmly into the floor to help lift your hips and lower back off the ground.
  4. Supporting the Back:
    Bend your elbows and place your hands on your lower back to support your body. Walk your hands up your back towards your shoulder blades to create a more stable base.
  5. Straightening the Body:
    Gently push your chest forward and lift your legs and trunk until your body is in a straight, vertical line from your shoulders to your heels. Your hips should be aligned directly over your shoulders.
  6. Final Pose:
    In the final pose, your body is supported by your shoulders, the back of your head, and your arms. Your chin should be gently pressed into your chest (Jalandhara Bandha or chin lock). Your legs are straight and active, with your feet pointing towards the ceiling.
  7. Exiting the Pose:
    To come out, slowly bring your legs back towards your head, and then, without any jerking movements, release your hands and gently lower your spine one vertebra at a time onto the mat. Finally, lower your legs to the floor. Always follow Sarvangasana with a counter pose like Matsyasana (Fish Pose) to release any tension in the neck.

Benefits of Niralamba Sarvangasana

  • Circulatory System:
    The inverted position reverses blood flow, which can help improve circulation to the upper body, brain, and endocrine glands like the thyroid. This can rejuvenate the body and may help with conditions like varicose veins.
  • Endocrine System:
    The chin lock (Jalandhara Bandha) in this pose is thought to stimulate the thyroid and parathyroid glands, which are crucial for metabolism and hormonal balance.
  • Nervous System:
    It has a calming and soothing effect on the nervous system, which can help reduce stress, anxiety, and even aid in treating insomnia and depression.
  • Muscular-Skeletal System:
    It strengthens the shoulders, arms, and core muscles. It also improves flexibility in the spine and neck.
  • Digestive System:
    The pose can help stimulate the digestive organs and improve gut health by relieving issues like indigestion and constipation.
  • Other Benefits:
    The pose is also said to help with respiratory ailments like asthma, promote healthy skin and hair by increasing blood flow to the head, and boost overall immunity.

Contraindications of Niralamba Sarvangasana

Avoid or modify this pose if you have:

  • Neck or Shoulder Injury:
    Any pre-existing neck or shoulder pain, injury, or conditions like spondylitis.
  • High Blood Pressure or Heart Conditions:
    The inversion can increase blood pressure and is not recommended for people with cardiovascular issues.
  • Glaucoma:
    The increased blood flow to the head can raise intraocular pressure.
  • Menstruation or Pregnancy:
    It is generally advised to avoid inversions during these times.
  • Headaches or Migraines:
    The pose may exacerbate headaches.
  • Throat or Ear Infections:
    Increased blood flow to the head may cause discomfort.
  • Recent Surgery:
    Especially abdominal surgery.
  • Weak Internal Organs: Conditions affecting the spleen, liver, or kidneys.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Muscles:
It engages the core muscles for stabilization, the shoulder and arm muscles (deltoids, triceps, and biceps) for support, and the leg muscles (quadriceps and hamstrings) to keep the legs straight and active. The adductor muscles are used to keep the legs together.

Spine and Neck:
 The spine is flexed, and the neck is in a deep flexion, which requires careful alignment to prevent injury. The weight of the body should be on the shoulders, not the neck.

Joints:
The pose involves external rotation and hyperextension of the shoulder joint, as well as flexion of the neck and spine.