Shoulderstand – ‘Posture of Mothers,’ Detoxifies, Slims, and Promotes Youthfulness!
Shoulderstand is often referred to as 'Posture of Mothers.' It's one of the most popular poses and is widely used in all types of yoga due to its many benefits.
Practicing shoulderstand can calm the nervous system, reduce varicose veins, stimulate the diaphragm (helping with clear communication), reduce wrinkles, and aid in sleep.However, it's crucial to note that doing it incorrectly can cause injury, and many practitioners (and teachers) are unaware.
Although BKS Iyengar did not use props in *The Light Within Yoga*, his teaching style is now widely known in Iyengar Yoga for its consistent use of props.
In Iyengar's early days, his students began experiencing neck issues such as arthritis and disc degeneration after practicing shoulderstand on a flat mat. This prompted him to use blankets to support the neck, maintaining the natural curve of the spine.
The cervical spine (neck) has a forward convex curve, meaning the natural curve of the neck slopes inward. When you practice shoulderstand without supporting the neck, you are essentially flattening this area and applying excessive flexion (bending) to the cervical spine. Stretching these muscles to such extremes is very dangerous. There's also a large artery called the carotid artery located in the front of the neck, flowing from the heart to the brain. Cutting off oxygen flow can lead to stroke, vision impairment, or disc degeneration.
That's why it's important to raise the shoulders and arms while the head and shoulders are on the floor. It's primarily to prevent the neck from bending beyond 75 degrees (the maximum angle that most cervical spines can flex forward), and to shift the body's weight away from the vulnerable cervical spine.
It also allows you to place appropriate weight on your shoulders and shift the weight away from your neck entirely.
To set up a supported shoulderstand, you will need:
3 yoga blankets and 1 yoga mat, fold the blankets into long rectangles (approximately 30cm x 60cm), and stack them evenly, with the blankets oriented in the same direction (as shown in the figure), place the mat on top of the blankets, fold the mat's bottom edge onto the blankets (where the folds are), and leave approximately 60cm of blanket uncovered at the neck to prevent sticking to the mat.
Folding the mat onto the blankets instead of placing it on them prevents the elbows and upper arms from slipping.
- How to enter a supported shoulderstand:
- Lie on the stacked blankets, with your shoulders on the edges of the folded blankets.
- The back of your head should be on the floor.
- Let your arms hang alongside your torso.
- Once stable, begin to lift one leg, then the other.
- Bring your elbows closer together, with your hands facing upwards towards the spine.
- Slowly raise both legs over your head, lowering them to the ground above your head.
- The neck should be weightless, with all the weight supported by the blankets, and the neck should maintain its natural curve.
Shoulderstand supported has many benefits. When in shoulderstand, your blood accumulates around your lungs, oxygenating your blood, thus reducing the 'aging' process. This posture has a healing effect and can help with digestion, weight loss, and even assist PTSD patients.
Despite the risk of injury, I strongly recommend practicing this pose regularly, provided it's done safely and correctly, without harming yourself, and with adequate support for the neck, which is the best method. Providing support in this posture increases its benefits while reducing risk factors.
As with any yoga pose, practice safely, correctly, and make necessary modifications to ensure a safe yoga practice.
