11:55 pm - Saturday April 20, 2024


Ardha Sarvangasana

Yoga is one of the oldest form physical disciplines in existence. There are numerous types of asana that are performed in Yoga, one of them being Ardha Sarvangasana. It is the Queen of all the asans. Just as the name 'Sarvang' suggests 'all parts', the asan is essentially concerned with all the parts of the body. A unique pose, Ardha Sarvangasana ensures rejuvenation of the whole system. It is also referred to as The Shoulder Stand, Candle Posture and Pan Body Posture.

In this form of asan, the entire weight of the body lies on the shoulder blade. The exercise proves to be beneficial in strengthening the abdomen. It also helps in proper thyroid functioning. Ardha Sarvangasana can be done two times a day - once in the morning and then in the evening. In the following lines, we have mentioned the exact steps needed for performing Ardha Sarvangasana, its benefits and people who should not do the exercise.

How To Do Ardha Sarvangasana

  • The first step would be to lie flat on the back. Then, with the help of your hands, lift your legs up into air.
  • The position of the hands should be such that it should be on the lower back. Make sure that your elbows and lower arms rest on the ground.
  • The weight of your body should be on your shoulders and from mid to upper back, but not on the neck.
  • Once you have attained the desired posture, hold at the posture and breath deeply for 5 to 10 minutes. Increase the duration of holding the posture, gradually, over time.
  • At the time of coming down, slowly lower your legs. In the process, do not forget to keep them straight. This would mean a little workout for your abdominal muscles as well.
  • Make sure that in the process of doing the asan you face no jerks.
  • For the beginners, it is not possible to attain the correct posture, as the abdominal muscles are not strong enough. In that case, the best bet would be to allow the legs to come forward towards the face.
  • To attain best results, performing Matsyasan immediately after it.
Benefits Of Ardha Sarvangasana
  • Helps in proper thyroid functioning
  • Strengthening of abdomen
  • Stretches upper back
  • Increases blood circulation
  • Encourages relaxation
  • Accentuates the flow of blood and energy to the brain
  • Stimulates mental functions
  • Enhances memory and concentration
  • Relieve from some headaches
  • Cures dyspepsia, constipation, appendicitis, other gastro-intestinal disorders and varicose-veins
  • Supplies large quantity of blood to the spinal roots of the nerves
  • Stops loss of hair or premature greying
  • Enhances facial complexion
  • Helps alleviate rheumatism
  • Cures malfunctioning of the sexual organs
  • Sublimes emotions of depression and neurasthenia
  • Treats problems of insomnia
Who Should Not Do The Asan
There are some specific requirements for an aspirant to perform Ardha Sarvangasana. He/she should be in the best of health, before trying the asan. People suffering from cervical spondylitis, low back pain, inflammation of the throat, blocked sinuses and high blood pressure should not perform the asan. Also, people with heavy hips should not attempt the asan, as the entire weight of the body is borne by the shoulder blade.


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