Evaluating the benefit of any asana (posture) is best done with holistic eyes. With correct alignment, or the use of appropriate variations, the inversion of the body in sarvangasana, or shoulderstand, can be energetically profound, even generating a shift in consciousness, which is why this asana is so beloved. While venerated, it is also hotly debated regarding its safety.
Too many injuries occur as a result of people practicing asana (posture) incongruent with their physical architecture and body-mind type. When assessing the suitability of any asana, it is important to consider the individual yogi’s makeup as well as the pose itself from the interrelated energetic and biomechanical viewpoints.
In shoulderstand, the bulk of the body’s weight is placed on a delicate part of the vertebral column, the cervico-thoracic junction, the connection point between the base of the neck and the rest of the spine. When practiced incorrectly or by a person with a compromised cervical spine, it can be painful or problematic.
Energy Flow in Shoulderstand
In a normal spine, we have four curves: cervical, thoracic, lumbar and sacral/coccygeal. In shoulderstand these curves are reduced for a faster transmission of energy, since prana (our essential life-force) travels more efficiently with a straight spine.
Engaging the three bandhas, or energetic-physical locks, in shoulderstand encourages flow of prana. Activating mula bandha, the root lock, occurs by drawing up the muscles of the perineum and anal sphincter; by nature this reduces the lumbar curve. Uddiyana bandha (uddiyana means flying upward) refers to the upward movement of the abdominal muscles and certainly creates an awesome lift, accentuating the action of mula bandha. The application of jalandara bandha, or throat lock, by tucking the chin in toward the chest, reverses the cervical curve into a flexed position.
The combination of engaging the bandhas and reducing the curves, although supportive for prana, can be over-emphasized biomechanically, even to the point of being detrimental, depending on the person and the situation.
Anatomy of a Pose
Anatomically, the cervical spine is in flexion and the thoracic spine is placed in a slightly extended position assisted by extension and external rotation of the humerus, or upper arm bone. The scapulae, or shoulder blades, retract mildly, further allowing the sternum to draw closer to the chin. To practice shoulderstand effectively, the entire body weight is ideally supported on the outer shoulder, triceps and elbows.
Shoulderstand Pitfalls
As a chiropractor, the problem I have with shoulderstand relates to most people’s habitual patterns, injuries and structural imbalances. Many people sit at a desk for hours, collapse on their sofa and sleep on their stomachs. While this example is extreme, most modern bodies are far different from those of the ancient yogi who practiced asana hours each day, meditated, read sacred texts and slept on a hard straw bed. Thus, a modern practitioner may possess the same spirit, but in a body with a far different, and likely compromised, neck.
In many people, the natural cervical curve may be missing, reversed, their discs may be degenerated or head jutted forward. In these circumstances, people have an inordinate amount of stress on discs, facet joints of the vertebral column and the nerves originating from the spinal cord. Even in an tasasana (mountain pose), this may be painful. Additionally, the average person has experienced at least one, if not more than one, car accident or other injuries, compounding stress in the spine.
The Inner View of Compression
The discs between the cervical vertebrae are not well-equipped to handle stress when weight is loaded on them, and in shoulderstand, their integrity can be compromised. In fact, a flexed position with compression causes the nucleus pulposis, inner part of disc, to bulge out and backward toward the outside of the disc, the annulus fibrosis. A bulging annulus can irritate the spinal nerves or spinal cord, potentially resulting in radiating pain into the shoulders, arms and hands. If that happens, one’s asana practice, and life for that matter, can become challenging.
Modifying Shoulderstand
In cases of cervical disc degeneration or flattened or reversed spinal curves, modifications of sarvangasana may be necessary. Work with a qualified and experienced teacher or practitioner.
Half-shoulderstand is one option where the weight of your lower body rests on your hands or a block. You’ll form three angles in this position rather than two, to relieve pressure from the neck.
In another variation, the use of blankets in full shoulderstand can help elevate the shoulders and take pressure off the neck, although this may not be effective for everyone.
If none of these options create stability, evaluate the appropriateness of any variation of shoulderstand.
To maintain an injury-free practice, customize your asana to match your body and mind for creating stability and ease. Self-study of your body is vital; learn your limitations, know your strengths and then move slowly and skillfully to find the practice venerated by the sages.
Dr. Jeremy Brook is a chiropractor and yoga teacher who practices in Los Angeles and teaches the anatomy of yoga. Spinechecker.com.
