Sarvangasana - the Yoga Candle Sarvangasana, also known as the shoulder stand or candle pose, is one of the most fascinating Hatha Yoga poses . The reason for this is its versatility: When you stretch your legs upward to support yourself on your elbows and shoulders, almost all parts of your body are activated. This also gives rise to the Sanskrit name of the asana. The word Sarvangasana is composed of the three terms Sarva, Anga, and Asana, which mean "all," "parts," and "posture," or "posture" for all parts of the body. But how is this yoga pose performed, what should you keep in mind, what other benefits does it have, and for whom is it more or less suitable? You will find the answers to these questions below.
Shoulderstand Sarvangasana - classic inversion pose
Sarvangasana is one of the 84 cardinal asanas. Shoulderstand is an inversion. Its opposite pose is the fish pose, Matsyasana . Inversions refer to postures in which your body is aligned so that your heart is above your head. You should never simply jump into this pose; you must assume the shoulderstand slowly and in a controlled manner.
How to perform Sarvangasana? Step-by-step instructions:
- You lie on your back with your legs closed.
- Place your arms at your sides, palms facing down.
- As you inhale, lift your legs and pelvis.
- Lift your buttocks off the floor and firmly support your lower back with both hands.
- Continue lifting your back and legs while breathing rhythmically.
- Continue pushing your hands toward your shoulder blades and bring your chest as close to your chin as possible. Your back, hips, and legs should form a single line. Breathe into your belly and relax your feet and legs.
- Hold this position for as long as you feel comfortable. 20 to 60 seconds is sufficient to begin with. Over time, you can extend it until you reach three minutes.
- You come out of this position by lowering both arms and pressing them firmly into the ground.
- Bend your legs slightly back and slowly roll your back down, using your arms as brakes.
- When your buttocks touch the floor, you can slowly lower your legs to the floor with the help of your abdominal muscles.
- After shoulder stand, you can bend your legs toward your ribcage to release tension from your back. Reach your arms around your knees and grasp your other wrist with one hand. Take several deep breaths into your belly and then release your arms and legs. During Sarvangasana, you should maintain fluid movements throughout.
- Relax in the corpse pose.
What are the benefits of shoulder stand?
In Sarvangasana, you reverse the upright posture the body assumes when standing. This relieves pressure on the lumbar spine and leg veins, helping to prevent varicose veins. The neck is stretched and the shoulders are strengthened. The heart and circulatory system can also benefit from shoulder stand. The same applies to the thyroid. The pressure and increased blood flow harmonize and balance it. This can prevent hormonally-induced metabolic disorders. The improved blood supply to the brain has a positive effect on mental functions. Shoulder stand promotes calm and balance.
Conclusion
Shoulderstand has many positive effects: It can help you perceive your body in a new way. The exercise is rejuvenating and promotes harmony and a sense of unity. To perform Sarvangasana safely, a certain level of physical stability is required. You should be able to control your spine and joints in every pose to counteract the forces. This asana should not be performed if you have back or heart problems, high blood pressure, or eye conditions such as increased intraocular pressure.
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