Asana of the Month: Padma Sarvangasana

Padma Sarvangasana - Shoulder Stand Lotus Pose

Sanskrit: Padma - Lotus, Sarva - all, Anga - limbs, Asana - Pose

Padma Sarvangasana is an advanced pose that should only be performed by healthy and fit yogis. First, Padmasana and Sarvangasana have to be to get into Shoulder Stand Lotus Pose.

  • Level: Advanced
  • Duration: 5 seconds - 3 minutes
  • Repetition: none
  • Stretches: neck, hips, knees
  • Strengthens: immune, reproductive, nervous, hormonal, digestive, circulatory and respiratory system
  • Chakra: Vishuddhi Chakra (Throat Chakra)

Benefits of Padma Sarvangasana

Massages the perineal area and internal organs

♥ Improves the balance

♥ Stimulates the thyroid gland

♥ Improves blood circulation, respiration, and digestion

♥ Strengthens the reproductive, nervous and hormonal systems

♥ Soothes the mind

♥ Releases mental and emotional stress

♥ Strengthens the immune system

♥ Activates the parathyroid glands to help bone growth

♥ Helps with a hemorrhoid problem

♥ Increases flexibility in the neck

♥ Revitalizes the ears, eyes, and tonsils


Contraindications of Padma Sarvangasana

knee injuries

♦ enlarged thyroid, liver or spleen

♦ vertebral inflammation (spondylitis)

♦ slipped disc

♦ high blood pressure

♦ thrombosis

♦ blood impurity

♦ menstruation

♦ pregnancy


Instructions for Padma Sarvangasana

  1. To get into the shoulder stand lotus pose, go first into the shoulder stand (Sarvangasana).
  2. As soon as you feel stable in Sarvangasana, bend your right leg and place your right foot on your left thigh. Spend a few moments in this pose called Ardha Padma Sarvangasana (Half Lotus Shoulderstand).
  3. Now also bend your left leg and put your left foot on your right thigh.
  4. This pose is very difficult, as it is very hard to get into the lotus position when the legs are in the air. Therefore, be very careful and perform the movements in a controlled manner.
  5. As you perform Padma Sarvangasana, press your chin against your breastbone to form Jalandhara Bandha.
  6. Hold the pose as long as it is comfortable for you. Then release the pose and relax in Shavasana for a while before repeating Padma Sarvangasana with the other foot up.


The science behind Padma Sarvangasana

Padma Sarvangasana not only improves the blood circulation and but also helps the respiration. Further, the pose relaxes the brain and is therefore helpful in stress and mild depression. Additionally, The Vishuddhi Chakra (throat chakra) is stimulated in this position. Thus communication and creativity are boosted. To reinforce these benefits, you can concentrate on the Vishuddhi Chakra while you are in the pose. Last but not least, it is very important to balance the energy flow, therefore you have to do the pose on both sides.

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

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