If you're exploring ways to enhance your Iyengar yoga practice or looking for restorative alternatives, chair-supported Sarvangasana (shoulder stand) is an excellent pose to consider. Iyengar yoga emphasizes the use of props to adapt poses for all body types, making it accessible even to those with injuries, limitations, or tight muscles. This adaptation is particularly beneficial for those struggling with neck and shoulder tension, as it allows practitioners to experience the incredible benefits of Sarvangasana without strain. In fact, Sarvangasana is often referred to as the "Queen of Poses," a title bestowed by B.K.S. Iyengar himself, who recommended daily practice for its myriad physical and mental benefits.
If you're like me and have been practicing Sarvangasana on a yoga chair for years due to a tight neck and shoulders, you'll find these two videos by Stephanie Tencer incredibly helpful. Stephanie is a respected Iyengar yoga teacher based in Canada with a YouTube channel filled with insightful tutorials, tips, and sequences that can deepen your practice. Below are two tutorials focused on Chair Sarvangasana, a restorative version of the pose that is perfect for beginners and seasoned practitioners alike.
1. Setting Up for Chair Sarvangasana: Props & Proportions Matter
In the first video, Stephanie Tencer offers a detailed explanation of how to set up for Chair Sarvangasana, focusing on the role of props. She breaks down the process step by step, ensuring that the setup feels accessible rather than intimidating. What I love most about this tutorial is Stephanie’s emphasis on adapting the props to suit your body proportions.
The yoga chair, blankets, bolster you use are there to support your individual needs, allowing you to fully experience the benefits of Sarvangasana without the risk of injury. It's not about having the "right" equipment—it's about using what works for you. This tutorial will give you the confidence to find items around your house that can serve as makeshift yoga props, so you can incorporate Chair Sarvangasana into your home practice.
Check our online yoga shop if you are looking for yoga props: Ananda Hum Yoga Boutique
2. How to Enter & Exit Chair Sarvangasana Safely
In the second tutorial, Stephanie provides a step-by-step guide on how to enter and exit Chair Sarvangasana. This is a key part of the practice, as getting into and out of the pose safely is just as important as maintaining it. Stephanie suggests that beginners try this pose at least once with a teacher present to help alleviate any nervousness, but once you get the hang of it, it’s a great asana to integrate into your regular practice.
The tutorial is a handy resource that simplifies the process, breaking it down so you feel confident about adding it to your routine. This approach ensures you can perform Chair Sarvangasana safely at home, providing the stability and support you need without overstraining the neck or shoulders.
Watch the tutorial here: How to Safely Practice Chair Sarvangasana with Stephanie Tencer
Benefits of Sarvangasana
Sarvangasana is known as the “Queen of Poses” due to its wide-ranging benefits. It stimulates the thyroid and parathyroid glands, improves circulation, and calms the nervous system. This inversion also promotes relaxation and mental clarity, making it ideal for relieving stress and anxiety. Regular practice can help with flexibility, digestion, and overall vitality.
Why Practice Chair-Supported Sarvangasana?
For those who cannot achieve the full version of Sarvangasana due to neck or shoulder tension (like myself), the chair-supported version offers a wonderful alternative. By using a chair, the weight of the body is distributed, removing pressure from the neck and allowing for a gentler inversion. This prop-supported variation is a great way to experience the calming and energizing effects of Sarvangasana without risking injury. It’s restorative, accessible, and still offers many of the same benefits as the traditional version of the pose.
If you’re looking to start practicing yoga poses with a chair or are interested in learning more about Iyengar yoga, these tutorials by Stephanie Tencer are a fantastic place to begin.
These videos and adaptations are perfect for those who want to practice Sarvangasana safely and effectively, especially if they have neck or shoulder issues. Be sure to check them out and enjoy the benefits of this transformative pose in a way that suits your body and needs!
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