Shoulder stand pose
Sarvangasana
- Lie in the PMA2 Base Position.
- Bend both knees and draw the thighs close to the chest.
- Straighten the legs up and over the body towards the head.
- Press the arms into the floor, raise the buttocks and take the legs further over the head.
- Continue to lift by curling the pelvis and then the back away from the floor, so that the knees come toward the face.
- Turn the palms up, bend the elbows and draw the elbows toward each other.
- Place the hands behind the ribcage, slightly away from the spine, to support the back.
- Make any adjustments required to stabilize the position so that the torso is at a 90 degree angle with the floor and the hands support the weight of the body.
- Raise the legs vertical and press the heels up to the ceiling.
- Firm the shoulder blades against the back and move the sternum nearer the chin.
- Relax in the final position for as long as comfortable.
- To release, bend the knees towards the chest, return the arms to the floor with the palms faced down then gently roll the body back onto the floor.
Breathing
- Inhale while in the lying position.
- Retain the breath inside while coming into the position.
- Breath naturally while holding the position.
- Retain the breath inside while releasing the position.
Awareness
- The neck or the thyroid gland.
- Adjusting to the inverted posture.
- Vishuddhi chakra.
Contraindications
- Back conditions.
- Heart conditions.
- High blood pressure.
- Neck injury.
- Menstruation.
- Pregnancy.
Benefits
- Balances the circulatory, respiratory, digestive, reproductive, nervous and endocrine systems.
- Calms the brain and helps relieve stress and mild depression.
- Improves digestion.
- Stimulates the thyroid and prostate glands.
- Stretches the shoulders and neck
- Tones the legs and buttocks.
- Helps relieve the symptoms of menopause.
- Reduces fatigue and alleviates insomnia.
