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Shoulder Stand Pose (Sarvangasana) [Shar
- van - gahs - anna]
An all-encompassing infusion of health to all
systems in the BodyMind - but go here carefully and gradually
increase your stay at the peak of the pose. Remember that
"going into" it, "being in" it and "coming
out" of it is a controlled, balanced meditative movement.
- Place a folded blanket so the upper back
and shoulders can rest upon it for support. Lie on your
back and ensure that your head and spine are aligned. Legs
are straight and feet together.
- Arms rest along the sides, palms down. Relax
your entire BodyMind.
- Press lower spine gently into the ground,
contract the tummy muscles and raise the legs to the sky.
Pressing down with arms and palms, smoothly lift the buttocks
and roll the spine up and away from the mat.
- Bend elbows and use your hands to support
the backs of your rib cage.
Use each and every finger and the palms of each hand to
make that connection of warmth and stability. The higher
up you place your hands, the straighter your pose will be.
- Notice how each vertebra feels as each slowly
ascends. As the torso raises upward, notice the subtle movement
of the cervical spine (back of the neck) Be aware of all
sensations your experience.
- Gently tuck chin into chest. Keep your chest
expansive.
- In the final phase, your legs are vertical,
together, and in a straight line with the trunk of your
body. Your shoulders, nape of neck and back of the head
supports your body. The arms provide support. Your feet
are completely relaxed. Your breath is slow, deep and rhythmic.
- To return, bring straightened legs forward
until your feet are above your head. Slowly release your
hands and press the arms and palms into the mat for support.
Contract the abdomen and gracefully descend, vertebra by
vertebra. Lower the buttocks. Press lower spine into the
mat as you lower your legs. Keep those knees straight. Retain
the breath until you land.*
- Rest. Let your heartbeat and breath quiet
before proceeding. Notice all sensations running through
your body.
Benefits:
- The energy center (chakra)
in the throat is particularly vitalized
- Enriched blood flows to the brain and tranquilizes
the mind
- Thyroid and thymus glands are stimulated
- Flexibility of the cervical spine is improved
and the nerves running from the neck to the brain are toned.
- Overall circulation of oxygen and blood is
increased diminishing stagnant blood and fluids.
Cautionary
Notes/Modifications
- Advised not to practice this pose if you
have an enlarged thyroid, liver or spleen; arthritis of
the neck, slipped disc, heart ailment or advanced stages
of pregnancy.
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