Alia Bhatt’s Trainer Discusses The Shoulder Stand; Is It Beneficial For Pregnant Women?

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As a yoga trainer for several Bollywood celebrities, including Alia Bhatt and Kareena Kapoor, Anshuka Parwani regularly shares health-related and yoga-related insights on her Instagram profile.

Recently, Anshuka posted an Instagram post demonstrating a shoulder stand and explaining its many health benefits.

Prior to this, Anushka had shared a video of Alia Bhatt performing a headstand, which is a variation of the shoulder stand [1].

In the headstand, the neck is positioned in its natural curve - its most stable position, whereas in the shoulder stand, the curve is flattened due to the neck being in full flexion, which is also the reason why some people practice the shoulder stand as a weight-bearing position.

"Perfecting the upside down world @aliaabhatt #Headstands reverse the flow of blood in your body which makes the blood rush to each part of it, and especially the brain. Practicing this inversion is very essential for improving balance, focus and giving you a boost of energy," Parwani captioned the post.

So, let's check out the benefits of a shoulder stand and how to do it.

Benefits Of The Shoulder Stand

Salamba Sarvangasana, also known as the shoulder stand, is a vigorous asana that engages the entire body and requires a great deal of strength in the core and upper body. The benefits of shoulder stands are as follows:

1. Improves circulation

The science behind inversions - like shoulder stands - has shown that when you stand up, a fresh wave of blood shoots throughout your body, revving up your circulation and bringing more oxygen to your tissues [2].

2. Strengthens and stretches the muscles

A strong core, as well as strong upper body, are required to lift into and hold shoulder stand. As your entire body is engaged during this posture, it can even strengthen your legs and back muscles, increasing range of motion and flexibility in your neck and shoulders.

3. Improves digestion

According to experts, lying upside down can adjust your internal organs, such as your colon and intestines. This, in turn, can stimulate bowel movements and improve digestion [3].

4. Enhances the lymphatic system

Our lymphatic system plays a significant role in regulating a wide range of health issues. By getting into the shoulder stand, the reverse of gravity allows lymph to move toward other organs, helping flush your entire lymphatic system [4].

5. Relieves stress and anxiety

You feel much more relaxed and calm when you are in a shoulder stand. In one study, students who practiced two hours a week of yoga-including inversions like shoulder stands for five weeks experienced a significant decrease in anxiety and depression symptoms [5].

6. Reduces fatigue

As your heart rises above your head, your brain receives more blood and oxygen. Besides making you feel more energetic, yoga has also been shown to reduce insomnia and help you get a better night's sleep.

How To Do A Shoulder Stand?

The first thing you should do before trying an advanced posture is to warm up your muscles [6].

• On your back, rest your upper back on a thickly folded blanket. Your head should rest on the mat, so the blanket ends in the hollow of your neck. Keep your legs bent or outstretched. Keep your arms at your sides.
• As you exhale, push your lower back into the floor, and as you inhale, lift your legs.
• Roll on your back, bringing the weight to your upper back and shoulders, and sweep your legs over your head.
• You can support yourself by bending your elbows.
• Bring your shoulders in and stretch your legs upwards to the ceiling. Draw your elbows in, and move your hands up your back. Open your chest and pull your shoulder blades in.
• Keep most of your weight in your arms and upper back.
• Lie on your back, relax your face and throat, and guide your breath towards your belly. You can start by staying in this pose for 30 seconds, and build it up from there.
• After lowering your legs to about a 45-degree angle, roll your spine slowly and carefully back to the floor (with your knees bent if you prefer), finally placing your feet on the ground.

Is Shoulder Stand Safe For Pregnant Women?

A woman's body becomes sensitive during pregnancy as a result of the flow of hormones and the relaxation of muscles and ligaments to accommodate the growing needs of the baby.

Therefore, practicing yoga inversions requires discipline and experience. It is common for women who perform yoga inversions without prior knowledge to become off balance during the course of the exercise [7].

The reason is that pregnancy alters gravitational equilibrium. Yoga inversions help pregnant women transition between various yoga poses with ease, which reduces the risk of injury. If you decide to do yoga inversions while pregnant, it's entirely up to you.

Nevertheless, experts do not recommend practicing shoulder stands during the last trimester, since women typically lie on their backs in order to achieve the pose. Moreover, a headstand can potentially strain the already stressed abdominal muscles as well as add excessive weight to the cervical spine [8].

On A Final Note...

Yoga and inversions are safe if you have been doing them before pregnancy. However, speak to your doctor before beginning inversions.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.