Shoulder Stand Pose (Sarvangasana) [Shar – van – gahs – anna]
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"Well, first off, Thank you so much for letting me try the free yoga practice! I thought you were going to email me a few poses, but it was a whole session! I worked through the whole thing on my mat in our home office. I've been practicing yoga by reading books and this was so much better!!! Her verbal instructions are great. When I wasn't sure I was doing something right I just looked up at the computer! I am definately interested in this! I have the Yoga Learning Center as one of my favorites on my computer so it's easy to get to. I love the website. Thanks for the opportunity to learn!" - Brandy
Shoulder Stand Pose (Sarvangasana) [Shar – van – gahs – anna] Pose | Seated
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.
