What are the benefits of sarvangasana?

Sarongasana, often known as the shoulder stand pose, is an essential yoga posture with numerous health benefits. In this pose, the body is upside down, the shoulders support the weight, and the legs are extended upwards. It gives benefits as it increases blood flow to the brain, improving cognitive functions and mental clarity.

Moreover, Sarvangasana plays a key function in thyroid health. It compresses the thyroid gland gently, helps to adjust its characteristics, and improves metabolism and hormone balance. Regular exercise of Sarvangasana is encouraged for individuals in search of aid thyroid fitness.

Furthermore, Sarvangasana promotes emotional well-being by inducing a feeling of calm and rest. As practitioners are aware of their breath and stability in this pose, they practise it for mindfulness and internal peace. Overall, Sarvangasana offers a holistic fitness method, reaping benefits for both men and women. In this article, you will read about the few essential benefits of Sarvangasana for both men and women. So, don’t go anywhere just read it.

Benefits of Sarvangasana for Men

1. Improves Prostate Health

Rapid blood flow to the prostate gland is important to maintain men’s health. Sarvangasana enables this circulation, reducing the risk of prostate problems such as prostatitis and prostate cancer.

2. Eye Relaxation

Sarongasana can offer quick comfort from eye pressure by reversing the effects of gravity on the eyes. This inversion can also help relax the eye muscles (ocular muscles) and reduce the discomfort accumulated from prolonged display time or other visible things.

3. Boosts Testosterone Levels

The latest Studies show that regular practice of Sarongasana can increase the level of testosterone in men. This hormone is essential for male sexual health, and it boosts male fitness, including muscle tissue, bone density, and overall strength.

4. Reduces Stress and Anxiety

The inverted position of Sarvangasana promotes relaxation by calming the mind and lowering pressure and anxiety. This mental health quality is vital for men.

5. Strengthens Core and Back Muscles

Mostly, men’s postures are not good due to sedentary life or heavy lifting. Sarvangasana is an excellent way to maintain the back muscle tissues, aiding in higher posture and lowering the hazard of pain again. It also reduces pressure on the anal muscles; it treats hemorrhoids (piles). 

6. Improves Balance and Coordination

As Sarvangasana is named for balance and coordination to maintain the pose, its daily practice enhances these abilities, which are helpful for numerous physical and mental activities.

Benefits of Sarvangasana for Women

1. Improves Skin Health

One of the most important benefits of Sarongasana is it increases blood circulation to the face and can promote healthy skin, resulting in a healthy glow and possibly a reduction in the appearance of fine lines and wrinkles.

2. Reduces Menopause Symptoms

Women who experience menopause often suffer from angry moments and mood swings. The anti-inflammatory properties of Sarongasana can reduce these signs and symptoms by regulating hormone levels and calming the nervous system.

3. Improves Fertility

Some research suggests that Sarvangasana may improve fertility in women by stimulating the reproductive organs and improving blood flow to the pelvic area.

4. Improved Sleep Quality

Regular yoga practice of Sarongasana is associated with higher sleep satisfaction. Quality sleep is essential for eye health as well as general well-being. It may also improve the condition of insomnia.

4. Supporting Pelvic Floor

The Strengthening of pelvic floor muscle tissues is critical for bladder manipulation and supports appropriate micturition reflex in women, specifically after childbirth. Sarvangasana provides a powerful manner to target and strengthen these muscle tissue.

5. Improves Bone Density

Osteoporosis is characterised by the use of susceptible and brittle bones. It is a common problem in women over the age of 50. With its inverted position, Sarvangasana can assist in managing bone density, decreasing the threat of osteoporosis and fractures.

Precautionary Measurements

• Warm-Up: Always warm up your body a little before attempting Sarongasana. Gentle stretches and movements prepare the body, preventing stress and discomfort.

• Body Awareness: Listen to your body at some point in the exercise. If you feel pain, discomfort, or dizziness and cannot tolerate it, then leave the pose immediately.

• Breathing: Maintain constant and deep respiration and Avoid holding your breath, as it can result in accelerated blood pressure and dizziness.

• Pregnancy: Pregnant ladies must avoid Sarvangasana, specifically within the last stages of pregnancy. The pressure on the abdomen and uterus may be risky for both the mom and the infants.

Contraindication of Sarvangasana

• Neck Issues: People with neck issues or cervical spine problems must follow the warning or stay away from Sarongasana altogether. Using props such as a folded blanket or yoga block under the shoulders can provide support and reduce stress on the neck.

• Blood Pressure: People with high blood pressure must exercise Sarvangasana with a warning. The inverted role can suddenly increase blood pressure, so it’s my advice to all readers to consult a health professional before doing any more extensive exercise.

• Eye Conditions: Those who have glaucoma should avoid Sarvangasana because the inverted function can grow intraocular pressure and worsen the condition.

• Recent Surgery: If you’ve undergone stomach or eye surgery, refrain from training Sarvangasana until you’ve fully recovered. Performing inverted poses too soon after a surgical procedure can inhibit the healing process.

• Menstruation: Some ladies may also discover that Sarvangasana worsens menstrual glide or pain. If this occurs, it’s pleasant to avoid the pose all through menstruation or adjust it with the guidance of a yoga trainer. As a health expert, I suggest that you don’t need to do any belly yoga on your menstrual days.

Pro Tips for Beginners

1. Professional Guidance: Learn Sarvangasana under the supervision of a certified yoga instructor, particularly if you’re new to the pose or have specific fitness concerns.
2. Gradual Progression: Start with shorter holds and progressively boost the length as your power and comfort level improve.
3. Prop Use: No need to do this yoga like a pro on your first attempt. Use props like blankets, bolsters, or blocks to aid your body structure and provide comfort during Sarvangasana.

Procedure of sarvangasana

1. Preparation: Lie on a folded blanket with head, spine, and legs aligned, feet together.
2. Initial Position: Place hands beside the body, palms facing down. Relax, body and mind.
3. Leg Lift: Using arm support, slowly raise your legs vertically, engaging abdominal muscles.
4. Arm Support: Press arms and hands down, lifting buttocks and spine off the floor.
5. Trunk Elevation: Roll slowly, lifting the trunk vertically, hands below the ribcage, palms up, elbows bent.
6. Neck Support: Ensure shoulders support the neck and head, chest gently pressing against the chin.
7. Stabilization: Maintain vertical legs, supported trunk, and stable arms for balance.
8. Relaxation: Close your eyes, relax your body, and hold comfortably, focusing on steady breathing.
9. Return: Slowly bring your legs forward, keeping them straight, arms beside your body, palms down.
10. Lowering: Gradually lower each vertebra and buttocks to the floor, legs returning to vertical position.
11. Final Relaxation: Allow the body to rest in Shavasana, focusing on normalising breathing and heart rate.
12. Breathing: Maintain steady breath throughout the pose, avoiding strain.
13. Progression: Increase duration gradually from 3-5 minutes, avoiding overexertion.
14. Frequency: Perform Sarvangasana once per yoga session, focusing on quality over quantity.

Conclusion

Although anxiety and stress are a part of daily life, they don’t always have to be dangerous to the body or the mind. However, you will be aware of Sarongasan’s many advantages for both men and women after reading about some of its potential benefits. It is advisable to consult with a medical professional before starting your first yoga practice.

References: 

1. Marham
2. Pharmeasy
3. Yogapoint
4. Yogajournal
5. Academic

FAQs

Q1: Who should not take Sarongasana?

This yoga pose should not be done if one has weak internal organs such as the liver, kidney, spleen, or an enlarged thyroid.

Q2: Which type of yoga is best for skin that glows?

Shoulder posture, also known as Sarvangasana, is one of the best yoga poses for radiant skin.

Q3: Can we perform Sarvangasana every day?

Carrying Sarvangasana just once a day is advised by experts to maintain a healthy and energetic physique. But hold this posture for up to two minutes at most. If you do it for an extended period, it may have adverse effects.

Q4: Who is the Asana queen?

The “Queen of Yoga Asana” is called shoulder stand or Sarvangasana.