Salamba Sarvangasana (Supported Shoulder Stand)

<h2> Salamba Sarvangasana. Shoulderstand. The Candle Pose</h2>From the words "alamba" - support, prop, and "sa" - together, accompanied by. "Salamba" therefore means supported, propped. "Sarvanga" - the whole body, all the limbs ("sarva" - all, entire, complete, "anga" - limb, body). In this pose the whole body benefits from the practice, hence the name. Sarvangasana: a brief description of the technique Two techniques are described below: A and B. Technique A 1. Place a blanket folded in four on the floor. Lie flat on your back so that the legs and feet touch each other. Tighten the knees and extend the arms alongside the body. Keep the shoulders drawn down and move them away from the head. The palms face down. The head and neck should be in line with the spine. Stay in this position for a while, breathing normally.2. Exhale and bend the knees so that they come over the chest. Stay in this position for 5 seconds.3. Press the palms into the floor and lift the waist and hips, keeping the knees bent and letting them come beyond the head. Support the upper back of the thighs with the palms and lift the trunk. Take an inhalation and an exhalation.4. Lift the hips further and support the back with the hands. The body from the shoulders to the knees is now perpendicular to the floor. The top of the sternum touches the chin. Keep the palms on the back, where the kidneys are, with the thumbs pointing towards the front of the body and the other fingers towards the spine.5. Contract the buttock muscles so that the lower back and the tailbone stay drawn in, and straighten the legs up towards the ceiling.6. Stay in this final position for 5 minutes, breathing normally. Increase the duration gradually. In the early stages of practice 2-3 minutes is enough. While doing so:(1) press the palms and fingers into the back in order to straighten the whole body from the armpits to the toes;(2) do not let the elbows spread out to the sides; keep them as close to each other as possible, pointing inwards;(3) draw the shoulders back and away from the head; move the upper arms towards each other.7. Exhale, bend the knees and gradually slide the buttocks and back down, without jerking the spine. When you reach position 3, take the palms off the back, lower the buttocks to the floor and straighten the legs. Special notes: (1) Those who cannot do this asana on their own should ask someone to help at the beginning. Take up position 2, then ask your helper to hold your ankles and push the legs towards the head; at the same time you should lift the hips and back and come into the final position of the asana. Keep the body vertical and firm while your helper supports your back and buttocks with their knees.(2) If nobody is helping you, use a chair or a stool for this purpose. Free the hands from the back one after the other and take hold of the chair or stool, keeping your balance.(4) If that is not possible, first learn to do Halasana (Plough Pose). From Halasana, extend the legs up one after the other and come into Salamba Sarvangasana.Once you have mastered Technique A, learn Technique B. Technique B 1. Lie flat on the floor.2. Straighten the knees and lift both legs together so that they are at a right angle to the trunk. The toes point up. Breathe normally.3. Exhale and lift the legs higher, towards the head, raising the hips and back off the floor as you do so. Support the back with the palms.4. Keep the trunk at a right angle to the floor and extend the legs still further up towards the ceiling.5. Exhale and bring the legs into line with the buttocks. Draw the back, waist and buttocks in so that the body is perpendicular to the floor.6. Breathing normally, stay in this final position for about 5 minutes. While doing so:(1) extend the back upwards;(2) broaden the chest;(3) firm the buttocks;(4) do not bend the knees or turn the thighs outwards;(5) keep the feet together.7. Exhale, release the hands and slide gradually down until the back is on the floor and the legs are perpendicular to it. Lower the legs, keeping them straight. Special notes: (1) The elbows should not be set wider than the shoulders. Any more distance and the chest will collapse.(2) As the body is lifted, the top of the sternum should touch the chin, as in Jalandhara Bandha, but there should be no feeling of suffocation or constriction in the throat; if you cough at that moment, or as you come down, that is a sure sign of pressure on the throat. Do not try to reach the sternum with the chin. The action should be the other way round: lift the chest so that the sternum comes to the chin, otherwise the benefit of Sarvangasana is lost.(3) If the chest is not lifted properly, breathing will be difficult. Do not turn the neck to the side in order to breathe more easily; broaden the chest and lift the trunk instead.(4) Some people will find breathing difficult because their chest is heavy or the rib cage is not lifted correctly. They should increase the height of the blanket, folding it once more or adding another folded blanket 5-7 cm thick on top of the first. The fold of the upper blanket should be set back a few centimetres from the edge of the lower one, leaving room for the head to rest on the lower fold and so allowing the shoulders and the lower neck to rest on the upper fold. Now do Sarvangasana. This extra blanket adds 5-7 cm of height and makes it possible to breathe freely, removing the pressure on the thyroid gland. This method makes Sarvangasana easy to perform.(5) Those with heavy buttocks will find that their legs tilt forward, forming an angle and creating a heaviness in the chest. They should make use of a rope, a bench or a helper. Sarvangasana must not be practised in cases of: high blood pressure;arteriosclerosis;injury to the cervical vertebrae or a displaced intervertebral disc;pain in the cervical spine and the shoulder girdle;otitis;sinusitis;ophthalmia;migraine or severe headaches;menstruation;pregnancy;an upset stomach;disorders of the thyroid gland (goitre), the heart, the liver and the spleen. The finer points of Sarvangasana: While the asana is being learnt, the legs and trunk may drift away from the vertical. To correct this mistake, take the pelvis as far forward as possible and at the same time engage the muscles at the back of the back and thighs, as though trying to arch the lumbar spine. The verticality and length of the spine, with the chin pressed as close as possible to the sternum and the neck muscles relaxed, are the key to this asana.The elbows should not be spread wider than the shoulders. In the asana you should aim to draw the shoulders away from the neck and to move the elbows towards each other, increasing the stretch of the cervical spine, and taking the greatest care as you do so. The centre of the chin should press against the sternum. Turning the head is forbidden.The legs are pressed firmly together and the heels reach upwards. Advice for beginners and for older practitioners:  Sarvangasana: a detailed description of the technique Salamba Sarvangasana (the Supported Shoulderstand) - is one of the classical asanas, and it has a powerful therapeutic effect. It will help you to be rid of allergies and bronchial asthma, to improve the working of the thyroid gland, to strengthen the nervous system - the list goes on. Aligning the body in the Shoulderstand is quite a demanding business, and there are many fine points. The pose has to be built from the bottom up: if you do not give proper attention to the position of the neck and shoulders, you risk injuring the cervical spine or losing your balance.Sarvangasana is a real rescue from tiredness, over-excitement or low spirits at the end of a hard day. After a few minutes in the pose you will feel your inner balance returning.You have to turn into a pedant as you prepare for Sarvangasana, because a wrong position of the body can compress the fragile cervical spine. But the risk involved in the Shoulderstand is no reason to give it up altogether.Sarvangasana and the spineThe cervical spine consists of seven vertebrae. All of them except the first two are separated from one another by mobile discs, which create space for the spinal nerves that begin in the spinal cord and emerge between the vertebrae. The discs also allow the neck to bend and turn. Normally the vertebrae and discs are arranged so that they form a curve at the back of the neck. This lets the pressure of the head on the neck be distributed to best effect. The curve is maintained by the nuchal ligament, which runs along the back of the neck. This ligament is attached to the bony (spinous) processes that project from the back of the vertebrae. The nuchal ligament is elastic enough to contract back to its normal state after being stretched. So if you flex the neck by taking the head forward and then return it to neutral, the ligament allows the cervical curve to be restored.How much the neck curves in the Shoulderstand depends on how you do the pose. If you use no support but shift the weight of the body back so that the pressure falls on the back of the shoulders, with the upper spine and the rib cage angling away from the head on the diagonal, you put little pressure on the neck. In some schools of yoga this is the standard and perfectly safe way of doing Sarvangasana. But if you place the head and shoulders in the same plane and try to extend the spine and rib cage strictly vertically, pushing the sternum towards the chin, the cervical curve becomes too pronounced under the weight of the whole body. Very few people can do the pose this way without harming themselves, while most simply cannot bend the neck that far without risking a hidden or an obvious injury.Iyengar says that the vertical Shoulderstand works more strongly and more effectively than the non-vertical one. More and more people try to imitate the evenness of the pose characteristic of Iyengar's style, but without using the props he recommends. As a result they inevitably go beyond the limited mobility of the neck. The point is not that an absolutely vertical Shoulderstand without extra support is a “bad” pose. On the contrary - it may well be the ideal version, but it carries such a risk of injury that only advanced practitioners can do it without harming themselves. And even they usually do Sarvangasana better if they use support under the shoulders.So what happens when a student bends the neck too far in the Shoulderstand? At best they risk straining the muscles. A more serious consequence is a stretching of the nuchal ligament beyond the limit of its elasticity. It can stretch gradually, over many sessions, until it loses the ability to return to its normal state after being stretched. In that case the neck loses its normal curve and stays flat not only after Sarvangasana but all day long, permanently. With such a deformity, too much weight is carried on the front of the vertebrae, and the wrong distribution of load can provoke the growth of extra, compensating bony formations - painful “spurs”.An even more serious consequence of excessive pressure on the neck is injury to the intervertebral discs. Because the front of the discs is compressed in the pose, one or more of them may shift backwards or rupture, forming a hernia and so pinching the nearby spinal nerves, which causes numbness, tingling, pain and weakness in the arms. Finally, a student with degenerative disc disease who works too zealously at the Shoulderstand may even bring on fractures in the cervical spine.Extra support under the shoulders in Sarvangasana allows the head to be placed below the level of the shoulders, and so reduces how much the neck curves in the pose. Props increase the angle between the neck and the torso, making it possible to achieve a vertical or nearly vertical position in the Shoulderstand while avoiding the problems listed above. Despite all this, props cannot be called a cure-all. The full version of Sarvangasana, even with support under the shoulders, may be unsafe for students with a very stiff neck or shoulders, for those who have injured the neck in the past, for students with degenerative disc disease, for people who are very heavy, and so on. In these cases it is better to do various variations of the Shoulderstand, or to replace it with simpler inverted poses such as Viparita Karani (Legs-Up-the-Wall Pose).One of the most effective modifications of Sarvangasana is the version with a chair: here the sacrum rests on the front edge of the seat and the thighs lie against the back of the chair. This version makes it possible to avoid excessive pressure on the neck. (Yoga Journal)Strengthening the neckThere is a very simple way of strengthening the neck muscles which, moreover, is the only one available when the cervical vertebrae are highly unstable. This condition occurs fairly often in children and less often in adults; it is quite distressing and does not respond to therapeutic exercise. Trauma specialists in such cases usually advise strengthening the neck muscles. The recommendation is kindly meant and is given, evidently, with the best of intentions, but in this case one small problem stands in its way: to load the muscles as required, you need the movement that creates that load. Yet with this condition any active movement of the head leads to further self-injury, and you end up in a vicious circle. But if the head cannot be moved, we still have the option of using its weight passively. In that case the aim can be achieved only through a static load, and it is done in the simplest of ways.Lie face down on your stomach, resting the forehead on your hands. Lift the forehead off its support so that the head hangs in the air, and move the hands a little to the sides; the tip of the nose should almost touch the floor. Hold this position until you feel fatigue in the neck muscles. Then bring the hands back and carefully lower the head onto them. That is the first exercise. The second: lie on your back and lift the back of the head slightly off the floor, with the face looking straight up, and hold this position until fatigue appears at the front of the neck and in the muscles of the throat. The third position is to lie on your right side, lift the head parallel to the floor and stay there, so that the muscles on the left side of the neck are working. Then the fourth stage: lying on the left side, do the same as before. Repeat each position from one to five times as the neck muscles adapt. In this way, by simple means, the neck muscles can be strengthened without any active movement of the head at all.In many cases these exercises make it possible, within two or three months, to stabilise the vertebrae completely in children up to the age of thirteen. The same method is suitable for bringing the neck into a state that allows the inverted poses to be learnt. (V. Boyko, YIK)Learning SarvangasanaYour neck will come through safe and sound if you follow two rules strictly while doing Sarvangasana. First, do not turn the head, and second, come into the pose with the greatest care. Several evenly folded blankets as support under the shoulders will help preserve the natural cervical lordosis and avoid strained neck muscles and other injuries.So, take 3-4 blankets and fold them neatly. The finished support under the shoulders must meet three requirements. First, the platform should be wide and long enough for the shoulders and elbows to rest on it comfortably. Second, it should be high enough to take the load off the neck. And third, it must be even and smooth, with no creases left in it, because the arms have to be kept at the same level! As you stack the blankets one on another, take care to align perfectly the edge of the support where the neck will lie.Place the blankets about 60 cm from the wall, turning the stack with its even edge towards the wall. Lie down on your back so that the shoulders are on the platform 2-3 cm from the edge and the head is on the floor. The distance between the blankets and the wall may vary. Try moving them nearer to and further from the wall to find the ideal distance for your height.Bend the knees and extend the arms along your sides with the palms up. Gently press the back of the head into the floor and the shoulders and arms into the blankets. This will help preserve the natural curve of the neck. Make sure there is still a gap between the neck and the floor - only then can you go further.<table><tr><td>correct Use blankets to preservethe natural curves of the neck</td><td>wrong Never take the elbows wider than the shoulders</td><td>wrong Do not let the legs go slack andfall apart to the sides</td></tr></table>Inhale calmly and with the exhalation take the legs over the head so that the toes come onto the wall. Bend the arms at the elbows and place the palms on the lower back, fingers pointing up. The legs and torso should form an obtuse angle, since this shape of the pose is ideal both for beginners and for more experienced students who feel discomfort in the neck during Sarvangasana. This version of the pose shifts the weight of the pelvis onto the elbows - and relieves the shoulders and neck of excess pressure.Now focus on the foundation of the asana - the elbows, the shoulders and the back of the head. The elbows should carry the main load, the shoulders slightly less, and only a small part of it should fall on the head. In the next two variations the weight will be distributed somewhat differently, but it is precisely this position that is safe for beginners.If you are comfortable and feel no discomfort in the neck, stay in the asana for 5-10 breath cycles. If you feel any strain, come out sooner.The "candle" variationIn the next variation more and more of the body weight is transferred onto the shoulders. From the previous pose, turn the upper arms from the inside outwards and draw the shoulders away from the head. Feel how these actions lengthen the neck. Now broaden and lift the rib cage until it comes to vertical. At the same time move the palms closer to the shoulder blades.Watch the sensations that arise in the neck and throat. If you feel strain, relax the temples, the eyes and the lower jaw. Then lift the toes off the wall and bend the knees, taking the feet towards the buttocks. Imagine that you want to reach the ceiling with your knees, and lengthen the front of the thighs strongly. Move the palms gradually down the back, so as to extend the thoracic spine better and open the rib cage.Draw the lower abdomen in gently. When the body comes to vertical, focus on the foundation of the pose again. Since the pelvis is now over the upper arms rather than over the elbows, the shoulders press into the support more firmly and the body weight shifts towards the head. Even so, do not let the neck compress. Distribute the body weight evenly between the elbows and the shoulders and press the back of the head gently into the floor, to preserve the natural cervical curve.If you can stay in this variation for 5-10 breath cycles - you are ready for the full version of Sarvangasana.Coming into SarvangasanaTo come into the full pose, straighten the legs and extend them up towards the ceiling. Continue lengthening the front of the thighs as in the previous variation. Draw the abdomen in gently so as to lengthen still more - this will reduce the pressure on the shoulders. Watch the breath - although it may take more effort in an inverted position, breathe evenly and calmly.Extend the legs actively and move the palms closer and closer to the shoulder blades. This will help open the rib cage, the shoulders and the collarbones. As you continue to develop the pose, watch the breath and the sensations in the neck, the eyes, the ears and the tongue. If you feel strain in any of these areas, return to the previous variation.Stay in the full Sarvangasana for 5-10 breath cycles, then bring the feet onto the wall. Bend the knees and walk the feet down the wall until they are about 30 cm from the head. Take the palms off the back and lower the pelvis carefully to the floor, supporting yourself with the hands.Rest for a few seconds lying down, to avoid a sudden jump in intracranial pressure. Notice whether any new sensations have appeared in the body and whether your inner state has changed in the inverted pose. (Yoga Journal) The effects of practising Sarvangasana Sarvangasana is one of the most beneficial of all the asanas. If Sirsasana (the Headstand) is the king, then Sarvangasana is the queen of all asanas. Where Sirsasana develops the masculine qualities - will power, sharpness of mind and clarity of thought - Sarvangasana develops the feminine qualities of patience and emotional steadiness. It is considered the mother of the asanas. Just as a mother works all her life for the happiness of her children, so this asana directs its efforts towards the calm and health of the body. It would be no exaggeration to call this pose «Trailokya Chintamani» - «the wish-fulfilling jewel of the three worlds».Sarvangasana, as its name implies, affects the whole system. Thanks to the inverted position, venous blood is carried to the heart for cleansing without strain, because gravity does the work. Oxygen-rich blood reaches the chest, bringing relief in cases of laboured breathing, asthma, bronchitis, diseases of the throat and larynx, and palpitations. The pose is a great help in anaemic conditions and in cases of low vitality. Thanks to the firm lock formed by the chin, the thyroid and parathyroid glands receive an abundant blood supply, which increases their effectiveness in keeping the body and brain in good balance. Since the head is very steady because of the lock formed by the chin, the nerves are calmed, and so is the brain, and headaches disappear. Such common complaints as colds and a blocked nose are cured by the practice of this asana.Sarvangasana has a calming effect on the nervous system, and it is therefore good to practise when you are tense, upset, irritable or worn out, and also when you are suffering from nervous exhaustion or insomnia. Sarvangasana also helps to regulate digestion and elimination and to free the body of toxins; it helps to relieve constipation and to heal intestinal ulcers, colitis and haemorrhoids. Sarvangasana has a corrective effect in disorders of the urinary system, in displacement of the uterus and in menstrual disorders. It gives calm, strength and vitality to the one who practises it, and it is recommended as the best restorative after a long illness. The physiology of Sarvangasana Rinad Sultanovich Minvaleev, head of the department of traditional health systems and a candidate of biological sciences, recommends doing the "pose of all the parts of the body" (sarvangasana) every evening for its beneficial effect on the heart muscle.It is, in effect, the "candle". Unlike all the other poses of hatha yoga, everyone knows this one - and not by hearsay but from experience. The candle (known in Russian as the "little birch tree") is the first gymnastic exercise that, to one degree or another, any schoolchild can manage. But to affect the heart, sarvangasana has to be held not for 5 seconds but for 2-3 minutes. This position of the body increases the blood flow through the vertebral artery to the occipital region, which stimulates the working of all the centres of visceral regulation in the brain stem and improves the functioning of every organ and functional system of the body - hence the name, the "pose of all the parts of the body".Sarvangasana is effective in preventing varicose veins and has a beneficial effect in disorders of cerebral circulation. But the main thing is that the "candle" improves the performance of the left ventricle of the heart. Rinad Minvaleev is convinced that this asana is an effective substitute for aerobic exercise and therefore strengthens the heart. In the scientist's view, however, that is not even the main purpose of the "candle".If you look at the "children's candle" and then at a "correct sarvangasana", there is an essential difference: the yogic version involves the so-called chin lock (a compression in the region of the thyroid gland). That is, the "pose of all the parts of the body" has a powerful effect on this area; and in the early stages of thyroid disease it works like a medicine. (If the thyroid is normal, though, the "chin lock" is not essential for the effect on the heart.)This asana will be especially effective at the full moon and during the waning moon - because it "drives the blood" towards the head. To do the pose accurately, it is worth asking someone to check that the thoracic spine is strictly vertical. Only then will a full "chin lock" be achieved. Otherwise there will be no effect on the thyroid.For the treatment to be complete, it is very useful to do Matsyasana - the Fish Pose - immediately after the "candle". This pairing not only treats developing myxoedema and thyrotoxicosis, but also forestalls the use of the hormonal preparations prescribed as myxoedema develops, such as thyroxine.