Shoulder stand is an important yoga pose, or asana. In fact, it has been called the mother of asanas. Its Sanskrit name is sarvangasana, meaning "all limbs" pose, so-called for its effect on the entire body. Shoulder stand strengthens many of the muscles of the body, including the spinal and abdominal muscles, the extensors of the hip and knee, the stabilizers of the shoulder blade, as well as the arm muscles.
Trunk Muscles
Shoulder stand strengthens most of the extensor muscles of the body because of the effort required to resist gravity in the pose. Several spinal muscles, including the erector spinae, multifidi and splenius muscles, work to keep you upright even as they are lengthened. Additionally, some of the flexors, including abdominal muscles such as the rectus abdominis and internal and external obliques, as well as the psoas major, engage to prevent you from toppling backward.
Hips and Legs
The extensor muscles of the hips and legs are also active in the pose. The major hip extensor, the gluteus maximus, works strongly to resist gravity, keeping the hips from flexing. The hamstrings engage as well to maintain hip extension. The adductor muscles of the inner thighs, including the adductor magnus, work to keep the thighs together. The quadriceps muscles are also active to keep the knees extended.
Shoulder Muscles
In order to "stand" on the shoulders, many of the stabilizing muscles of the shoulder blades must engage to provide a firm base of support. These include the rhomboids, which pull the shoulder blades toward each other; the levator scapulae, which press the tops of the shoulder blades into the floor; and the trapezius, which draws the shoulder blades toward each other and helps maintain the grounding of the shoulder blades into the floor.
Arm Muscles
In shoulder stand, you bear your weight on your upper arms as well as your shoulders. The shoulder extensors, including the triceps, teres major and rear deltoids, work to press the upper arms into the floor. The biceps brachii and brachialis bend the elbow to allow you to place your hands on your back. Many of the forearm muscles are also active to maintain the pressure of the hands into the back.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- "Anatomy of Hatha Yoga"; H. David Coulter; 2001
- "Light on Yoga"; B. K. S. Iyengar; 1966
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