Sarvangasana or Shoulder stand is an excellent pose that benefits the whole body. It is one of the safest inversion posture and has multitude of benefits.
Lie down on your back and relax your body. Have your arms by your side, palms facing up.
From lying down, bend your knees with your feet still on the floor. Anchor in your shoulders by pressing your head gently on the floor, and strongly with your shoulders and arms. Make sure there’s space between your neck and the floor.
Now gently swing your legs up so that your knees come towards your chest. The buttocks will rise up a little when you life the knees up, immediately bend your arms at the elbow and bring them in to support your back.
Whilst you’re doing this, activate your pelvic floor muscles to help support and protect your back and neck. Your fingers will be pointing up towards the ceiling when your hands are on your lower back and buttocks.
If you are a beginner hold this posture for 5-8 breaths.
If holding this posture is comfortable for you, you can raise the hands along the length of your spine and bring them towards the shoulder blades, this raising up the shoulder stand.
The chest will be pressed against the chin at this stage. If the shoulder stand is steady and comfortable you can try to hold it for one minute.
If this is also comfortable , you can slowly raise the arms along side the body one by one carefully keeping the body balanced.
Shoulder stand should not be done if you have the following:
• You’re in the midst of menstruating
• You have high blood pressure
• You have a migraine or tension headache (your neck will be too stiff)
• You have neck or shoulder problems (for the same reason)