Shoulder stand, Variation

Shoulderstand, Variation

Sanskrit Name: Salamba Sarvangasana

Good for: Brain, shoulders, neck, legs, buttocks, insomnia, digestion etc.

Benefits

  •     Calms over activity of the brain
  •     Treats stress and mild depression
  •     Stimulates the thyroid and prostate glands
  •     Provides fuel to the abdominal organs
  •     Stretches and provides elasticity to the shoulders and neck
  •     Tones down the legs and buttocks
  •     Improves digestion
  •     Helps release the symptoms of menopause
  •     Lessens fatigue and assuages insomnia
  •     Provides therapeutic relief for asthma, infertility, and sinusitis

Shoulderstand, Variation

 

 

 

 

 

 

Guidelines

  •     Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other
  •     You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose
  •     Lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor
  •     Lay your arms on the floor alongside your torso
  •     Bend your knees and set your feet against the floor with the heels close to the sitting bones
  •     Exhale, press your arms against the floor
  •     Push your feet away from the floor, drawing your thighs into the front torso
  •     Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face
  •     Stretch your arms out parallel to the edge of the blanket and turn them outward so the fingers press against the floor thumbs pointing behind you
  •     Bend your elbows and draw them toward each other
  •     Lay the backs of your upper arms on the blanket
  •     Spread your palms against the back of your torso
  •     Raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor
  •     Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width
  •     Inhale and lift your bent knees toward the ceiling
  •     Bring your thighs in line with your torso and hanging the heels down by your buttocks
  •     Press your tailbone toward your pubis and turn the upper thighs inward slightly
  •     Finally inhale and straighten the knees, pressing the heels up toward the ceiling
  •     When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer
  •     Soften the throat and tongue
  •     Firm the shoulder blades against the back, and move the sternum toward the chin
  •     Your forehead should be relatively parallel to the floor and your chin should be perpendicular
  •     Press the backs of your upper arms and the tops of your shoulders actively into the blanket support
  •     Try to lift the upper spine away from the floor
  •     Gaze softly at your chest
  •     As a beginning practitioner stay in the pose for about 30 seconds
  •     Gradually add 5 to 10 seconds to your stay every day or so until you can comfortably hold the pose for 3 minutes
  •     Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose
  •     Again gradually and 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes
  •     To come down, exhale, bend your knees into your torso again
  •     Roll your back torso slowly and carefully onto the floor, keeping the back of your head on the floor

Good to know

  •      Experts strictly advise not doing this pose if you have headaches, diarrhea or high blood pressure
  •     In case of neck injury do not attempt this pose for few  months until fully recovered
  •     When you are on your monthly periods expert advise skipping this pose
  •     In case of pregnancy carry out this pose if you are an expert but not if you are a beginner
  •     It is considered to be an intermediate to advanced pose therefore it is recommended that you learn this pose through a professional Yoga instructor
  •     Before coming onto your blanket support, roll up a sticky mat and set it on the support, with its long axis parallel to the back edge
  •     Then come up with your elbows lifted on and secured by the sticky mat

By : Natural Health News

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