
Niralamba Sarvangasana, or unsupported shoulder stand, is an asana that can be challenging even for more experienced yogis. The pose, in which the feet are stretched toward the sky and the head rests on the mat, demands not only considerable physical discipline but also flexibility, mobility, strength, and a certain amount of determination. This makes this shoulder stand the ideal exercise for advanced practitioners and the logical continuation of the supported shoulder stand. Learn how to achieve a proper execution of Niralamba Sarvangasana and how the pose affects your body and mind here.
Feet to the sky, neck tense - the execution of Niralamba Sarvangasana
To be able to perform the unsupported shoulder stand correctly, you should first master the supported shoulder stand (Salamba Sarvangasana) with ease. This asana essentially uses the same muscles as the unsupported shoulder stand, but by placing your hands on your hips, you have more control over your torso and can adjust the load more carefully. Also, make sure you use not only a regular yoga mat to prevent slipping, but also a soft mat for your neck . If you don't have a soft mat, you can also use a few towels or a triple-folded yoga mat – just be careful not to press your neck vertebrae too hard into the floor.
Now position yourself so that your shoulders and neck are resting on the thick mat, but not your head. Now roll your hips, raise your upper body, and come into the plow pose, placing your feet behind your head. Support yourself with your hands on your hips and keep your upper body upright. From the plow pose, try to lift your straight legs and stretch them upwards. This requires a lot of back strength and core tension. If you can't do this right away, pull your legs toward you, keeping them bent, and from a squat position, stretch them toward the ceiling to practice the shoulderstand pose.
In shoulder stand, make sure that your body is as upright as possible and that there is no bend in the hips. Have a partner or teacher guide you, especially at the beginning. You will now be in Salamba Sarvangasana. From this position, place your arms stretched out behind your head. Place the backs of your hands relaxed on the floor and let your palms face upwards. Hold this position for about 20 to 30 seconds, breathing calmly and with control. In a variation of the exercise, rest on your shoulders and neck and stretch your hands along your sides towards the ceiling. Exit the pose by slowly and controlled rolling your body over your shoulder blades and back. Let your back travel vertebra by vertebra along the mat, using your arms and legs as counterweights.
Niralamba Sarvangasana - a difficult position with many positive effects
Niralamba Sarvangasana is a challenging asana that, while being considered a classic yoga pose, gently expands the body's limits. It primarily trains strength in the lower back and core, but also in the legs and arms. The neck and shoulders are stretched in this pose. In conjunction with strengthening the lower back, Niralamba Sarvangasana is recommended for counteracting pain from prolonged sitting and desk work. It also stimulates circulation, as blood flow is now upside down.
This can have a positive effect on fatigue and alleviate symptoms of stress. In Niralamba Sarvangasana, you're meant to find your mental balance along with physical balance. Since your arms aren't available in the unsupported shoulder stand, your back has to do much more work. This form of shoulder stand effortlessly bridges the gap between balance and strengthening.
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