Ardha Sarvangasana, also known as Half Shoulder Stand Pose, is a yoga pose that is a variation of the traditional Shoulder Stand Pose (Sarvangasana). In Sanskrit, “ardha” means “half,” “sarva” means “all,” and “anga” means “body part.” This pose is called Half Shoulder Stand Pose because the body is lifted halfway, supporting the upper body with the shoulders, neck, and arms, while the lower body rests on the floor. A great asana for our immune system by stimulating the lymphatic system. This asana comes in many variations:
Ardha Sarvangasana (Half Shoulder Stand Pose)
Not to be confused with Kandrasana (Shoulder Stand Pose), where your whole body is balanced on your upper shoulders or Setu Bandha Sarvangasana (Bridge pose A + B).
How to perform Ardha Sarvangasana (Half Shoulder Stand Pose)?
Lie on your back with your legs together and arms at your sides.
Bend your knees and place your feet flat on the floor.
Lift your hips and place your hands on your lower back, supporting your hips with your hands.
Lift your legs, hips, and lower back off the floor, keeping your hands on your lower back for support.
Extend your legs up toward the ceiling, keeping them straight and together.
Keep your arms and hands on your lower back, or reach them toward your feet for a deeper stretch.
Hold the pose for several breaths, then slowly release back down to the floor.
Modification
Use blanket under your shoulders if you feel uncomfortable. This will also help you to get height in the asana. If your balance is unstable, practice this asana against a wall or by keeping your knees bent. A fun asana to play around with. Try variations such as placing your legs in lotus or plow pose.
Benefits
Strengthens shoulders and neck
Works on your balance
Lengthening
Core, back and spine
Lymphatic system
Stimulates the thyroid and parathyroid glands
Improves digestion and relieves constipation
Contraindications
Neck or shoulder issues
Menstruation
Pregnancy
Spine issues
Back pain
High blood pressure
Throat ache
Any problems with your internal organs
Wrist issues
Chakras
Crown Chakra (Sahasrara Chakra)
Third Eye Chakra (Ajna Chakra)
Throat Chakra (Vishuddha Chakra)
Solar Plexus (Manipura Chakra)
Elements
Thought
Light
Ether
Fire
Doshas
Vata
Pitta
Dristhi
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