Shoulder Stand Beginner's Guide: How to Safely Enter Sarvangasana | Tapas Yoga HK
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Shoulder Stand (Sarvangasana) is traditionally known as the "Mother of All Asanas" in yoga, highlighting its important status. This pose promotes blood circulation, relieves stress, and improves sleep - making it often the first inversion many beginners encounter.
However, shoulder stand places certain demands on the cervical spine, and incorrect alignment can lead to injury. Here are safe entry steps and important precautions.
Benefits of Shoulder Stand
Before explaining the technique, let's understand why this pose is worth practicing:
- Promotes blood circulation: Inverting the body helps blood return to the heart more easily, improving circulation
- Relieves leg fatigue: Especially effective after long periods of standing or walking
- Stimulates the thyroid: The chin-to-chest position gently stimulates the thyroid gland
- Calms the nervous system: Helps with relaxation and improves sleep quality
- Strengthens shoulders and core: Requires shoulder and abdominal strength to support the body
Steps for Safe Entry
Preparation:
- Place a folded blanket under your shoulders so your head is lower than your shoulders, reducing pressure on the cervical spine
- This step is important, especially for those with more curvature in their neck
Step One: Starting Position Lie on your back on the mat with arms at your sides, palms facing down. Keep your legs straight and together.
Step Two: Lift the Legs Inhale, engage your core, and slowly raise your legs to 90 degrees. If your abdominal strength is insufficient, you can bend your knees.
Step Three: Lift the Hips Exhale, press your hands into the floor for leverage, and lift your hips and lower back off the ground. Move your hands to your lower back for support.
Step Four: Adjust Your Hands Squeeze your elbows in, keeping them shoulder-width apart. Move your hands as close to your shoulder blades as possible to make your body more vertical.
Step Five: Straighten the Legs Slowly extend both legs toward the ceiling, toes pointing up. Form a straight line from shoulders to feet.
Key Points to Remember
Keep Elbows In This is the most important point. Elbows splaying out destabilizes the shoulders and increases pressure on the cervical spine. Keep elbows shoulder-width apart or narrower.
Don't Turn Your Head Once in the pose, keep your gaze toward your toes or the ceiling. Never turn your head left or right - this could injure your cervical spine.
Weight on Shoulders, Not Neck Body weight should be supported by the shoulders and upper arms. The cervical spine should only lightly touch the floor and bear no pressure. If you feel pressure on your neck, adjust your position.
Who Should Avoid Shoulder Stand?
The following conditions suggest temporarily avoiding this pose, or practicing only under professional guidance:
- Cervical spine injuries or issues
- High blood pressure
- Glaucoma or retinal problems
- During menstruation
- Pregnancy (especially mid to late stages)
- Ear infections
- During headaches or migraines
Tips for Beginners
If you're a beginner, practice first in a yoga class with instructor guidance to ensure correct alignment before practicing at home. Using a wall for support is also a good method - placing your legs against the wall can help stabilize your body.
While shoulder stand has many benefits, safety always comes first. Take it slowly and progressively build strength and stability.
Feel free to ask our instructors any questions during class.
Video filming: @kathy.lky323
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- Unit 206F, Gee Tat Centre, 129 On Lok Road, Yuen Long (3 mins walk from Long Ping MTR Exit E)
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Thanks for reading! We hope this article helps deepen your yoga knowledge. I'm from Tapas Yoga HK. We're a dedicated yoga studio with locations in Yuen Long and Tsuen Wan. If you'd like to start your yoga journey, contact us via WhatsApp: (Yuen Long) 68287318 or (Tsuen Wan) 54700838.
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