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Salamba Sarvangasana I (Shoulder Stand Pose I)

Updated: Apr 10, 2023

Salamba Sarvangasana I (Supported Shoulder Stand I), also known as Shalamba sarvangasana II. Salamba translates to support, sarv means everything, anga means frame. It is known as the "Mother of all Yoga Poses" as it benefits the mind and entire body. Salamba Sarvangasana is an intermediate, supine balancing and inversion asana. In this asana your will support your whole body on your shoulders. 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 Sarvangasana I (Shoulder Stand Pose I)?


  1. Start in Savasana and bend your knees. From here, you can choose to go back in plow pose or stay with your bent knees above you. Your arms are supporting your back.

  2. Start raising your torso with your body weight, assist by lifting with your hands. Chin is close to your chest, keeping a long neck and your dristhi at your foot or navel. Be sure not to bend your neck to any side.

  3. Stay for 5 breaths or more, 25 breaths (if you are performing Ashtanga Primary Series). Release slowly lower your legs and with an active core.


Modification

Practice Ardha Sarvangasana (Half shoulder stand) or supported shoulder stand against a chair. 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


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

Foot or navel





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