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:
Salamba Sarvangasana I (Shoulder Stand Pose I)
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)?
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.
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.
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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