Unsupported Shoulder Stand Pose (Niralamba Sarvangasana): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Must Know Prior to Performing Niralamba Sarvangasana?

The pose should be performed on an empty stomach in the morning.

– Even if practiced in the evening or at any other time of day, the stomach, bladder, and bowel should be empty.

– If it is practised at any other time of day outside the early morning, the practitioner should consume food 4 to 6 hours prior to practice. This will ensure that the stomach is empty by the time the individual assumes the posture, and the energy obtained from the food will aid in performing the pose with ease.

Preparatory Poses

• Halasana Plough Pose
• Setu Bandha Sarvangasana – Bridge Pose
• Virasana – Warrior Pose
• Dwi pada uttanpadasana
• Viparita Karani
• Yogasana Level – advanced
• Yogasana Style –
• Yogasana Repetitions – after two to three minutes.
• Yogasana Strengthens – Strengthens the neck muscles
• Yogasana Stretches –

Niralamba Sarvangasana’s effect on tri dosha

Impact on Doshas – Sarvangasan plays a crucial function in vata balance. This pose is beneficial for the thyroid and parathyroid glands and the processes they regulate. Additionally, it increases lung capacity and treats asthma. Consequently, it is beneficial for harmonizing udana vata functions. In addition to harmonizing pituitary functioning and lowering stress, depression, and anxiety, sarvangasana helps to balance prana vata. As the asana aids in the treatment of infertility and menopause symptoms, it also balances the apana vata. It is beneficial for balancing the samana vata and vata axis because it reduces tiredness, physical, emotional, and mental stress and enhances the overall functions of all organs by harmonizing endocrine activities. Since the digestive functions are enhanced, samana vata is also brought into balance.

How To Perform Shoulder Stand Asana Without Support

1. From the Sarvangasana variation, move into the unsupported position.
2. Release the arms and, with core power, deepen the posture by extending the legs upwards and the arms upwards, placing the body’s weight on the shoulders.
3. The shoulders are the only support in this position, so abdominal power is required to maintain the body in this position. It is possible to lose balance and begin to fall backward, but focusing on the breath will help you maintain your centre.
4. A great deal of experience is required to ensure that the neck and chest do not feel body pressure and that breathing is smooth.
5. Once the breathing is under control, continue in this position for approximately six breaths or as long as is comfortable.
6. Releasing slowly, return to Corpse Pose and relax the entire body for eight breaths.

What Are The Advantages Of The Shoulder Stand Yoga Posture/Asana?

• An increase in blood circulation tones the body as a whole.
• Accelerated recuperation from overall weakness
• The origin of asanas Reduced blood pressure
• Strengthens the neck muscles and increases blood flow to the thyroid and parathyroid glands in the brain.
• Urinary and uterine diseases, menstruation issues, piles, and hernia.
• It also aids in the treatment of epilepsy, fatigue, and anaemia.
• Stimulates the abdominal organs and treats stomach and intestinal disorders
• intestinal ulcers, intense abdominal pain, and colitis.

Contraindications And Precautions For Shoulder Stand/Asana Without Support?

• Students recovering from abdominal surgery or any other type of surgery should avoid practising Unsupported Shoulder Stand Pose until cleared by a physician.
• If students are still uncomfortable with their breathing in Sarvangasana (Shoulderstand Pose), practising Unsupported Shoulder Stand Pose might be difficult. Consequently, mastery of breath awareness is essential.
• While this posture is beneficial for the Throat Chakra (Vishuddhi Chakra) because it stimulates the thyroid gland and corrects imbalances, students with hyperthyroidism or hypothyroidism should seek supervision and counsel during practise.
• The way of assuming the position is crucial, since the upward movement of the body without support exerts stress on the neck, shoulders, and abdomen.
• Even if they are flexible, students who are still learning to achieve this level of body awareness should not attempt this pose.
• Warming up before attempting Niralamba Sarvangasana is key.
• These inversions should not be practised as part of children’s yoga, as they require a great deal of supervision and children tend to become restless quickly.
• Students with glaucoma or other visual conditions, ear problems, etc. should avoid this variant.
• Those with migraines, chronic headaches, dizziness, low blood sugar, asthma, etc., should take measures and practise yoga under the supervision of a yoga instructor, as well as use neck and shoulder supports.

What Is the Science Behind Unsupported shoulder stand Asana?

This asana is frequently utilized as the last pose in Ashtanga yoga. As an inversion, this pose increases blood flow to the brain and heart. In inversion, the head, neck, and heart are inverted and upright. Since Niralamba Sarvangasana reverses the blood flow to concentrate on the head and heart, it calms the brain and psyche. In addition to reviving circulation, the stance keeps the mind active and alert by reviving blood flow.

The pose is said to stimulate Kundalini and open the throat chakra. The throat chakra is regarded as the body’s purifying center. Additionally, it affects one’s inventiveness.

In Niralamba sarvangasana, the arms are maintained at the sides of the body, palms down, and pressed against the floor. In Salamba Sarvangasana, however, the torso is supported by the hands, arms, and other props.

Beginner Suggestions For Unsupported Shoulder Stand Posture/Asana ?

By avoiding these errors in Shoulderstand pose, you can minimize injury and maximize its usefulness.

Improper Position

Frequently, students perform Shoulderstand with their buttocks protruding and their feet on their foreheads, rather than on their hips. This throws off the entire stance. To avoid this issue, keep your heels over your hips and tuck your shoulder blades into your back.

Not Maintaining Core Engagement

If you do not engage your core during this posture, it may be difficult to fully elevate your hips, making it more challenging to move your hands up your back. Engage your core consciously during the entire exercise.

Advanced Changes in Pose

• Legs-against-the-wall (Viparita Karani)
• Assisted shoulder stand (with blanket under shoulders and hand supporting back)
• Half shoulder position (rest feet on chair or pike)
• Bend knees and place feet against wall
• Plow position (feet over head to block or floor)

Variations

• Bring the hands to the elbows beneath the body
• Hold hands beneath the body
• Position legs in lotus

 Related Yoga Poses/Asanas –

Counter Pose 

• Plow pose
• Fish posture
• Cobra posture
• Wheel posture

Reference: 

•   https://www.tummee.com/yoga-poses/niralamba-sarvangasana
• https://www.yogaclassplan.com/yoga-pose/unsupported-shoulderstand/#:~:text=Unsupported%20Shoulderstand%20is%20an%20inverted,head%20and%20two%20shoulder%20points.
• https://www-easyayurveda-com.cdn.ampproject.org/v/s/www.easyayurveda.com/2020/11/17/sarvangasana-shoulder-stand-pose/?amp_gsa=1&amp_js_v=a9&usqp=mq331AQKKAFQArABIIACAw%3D%3D#impact_of_sarvangasana_on_doshas_and_tissues
• https://www.verywellfit.com/shoulderstand-salamba-sarvangasana-3567115#toc-common-mistakes