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Writer's pictureYoga

Ardha Sarvangasana (Half Shoulder Stand Pose)

Updated: Apr 10, 2023

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:



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)?


  1. Lie on your back with your legs together and arms at your sides.

  2. Bend your knees and place your feet flat on the floor.

  3. Lift your hips and place your hands on your lower back, supporting your hips with your hands.

  4. Lift your legs, hips, and lower back off the floor, keeping your hands on your lower back for support.

  5. Extend your legs up toward the ceiling, keeping them straight and together.

  6. Keep your arms and hands on your lower back, or reach them toward your feet for a deeper stretch.

  7. 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

Up





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