Guest Author - Nancy Welker
This advanced Yoga pose strengthens your entire body, while stimulating your spine and your thyroid gland. That particular gland is located at the front of your neck, and is responsible for regulating many of your bodily functions, such as your base metabolic rate and your body temperature. This asana also brings about a calming energy that nourishes you, body and spirit. It's absolutely awesome to perform Shoulderstand (Sarvangasana) outdoors!
Instructions
1. Lie on your back with your legs extended upward toward the sky, and your feet together.
2. Place your arms alongside your body, with your palms facing down. Extend through your fingertips to lengthen your arms. Breathe easy.
3. Press your palms into the ground, and then raise both feet toward the sky to form a nice, 90-degree angle with your body and legs.
4. Lift your hips and lower your back off the floor while simultaneously bending your elbows and placing your hands on your lower back for support.
5. Press your elbows and upper arms firmly to the ground to make a secure foundation.
6. Move your shoulder blades together and bring your elbows as close together as possible.
7. Walk your hands up your back, toward your shoulder blades, and gently push your body up.
8. Straighten your back as much as possible. Note that your legs should be straight, but you should keep your knees softer to avoid locking them.
9. Breathe easily and comfortably as you relax your neck and shoulders. Hold this position for 30 seconds up to 3 minutes.
To come out of Shoulderstand lower your legs to a 45-degree angle over your head, and place your palms down on the ground. Slowly roll your spine down to the floor. Be careful not to jerk or come down with a thump.
After performing this pose, I recommend the Fish Pose to stretch your muscles in the counter direction. A link to instructions is at the bottom of this article.
Cautions
This asana is at the highest level of difficulty in Yoga. Never attempt this unless you have a good knowledge of how your body bends and responds to stress. If you have doubts about your health consult a qualified physician beforehand.
While performing Shoulderstand, never turn your head to the side, as this can cause strain or injury to your neck and upper back.
Don't tense your calves or feet while you keep your legs together.
Women who are menstruating should not perform this asana.
Modifications
If you find you are straining to hold Shoulderstand, you should come out of the pose, and then move into it again.
To stop your legs from leaning to one side, bend your knees and bring them in toward your chest. Now align your waist with your chest before straightening your legs once again.
If your chest feels heavy and/or you are difficulty breathing, your torso may be tilting forward in the pose. To remedy this problem, push your body up through your waist, hips and thighs, keeping your buttocks in line with your body.
You can add more stretching benefits to your inner thighs and hips, by moving your legs front to back in a scissor fashion. To stretch both the thighs and the hips at the same time, bring the soles of your feet together. Do this only after you feel very comfortable with Shoulderstand.
When you are at the point of safely and effectively achieving this pose, the benefits are incredible!
Om Shanti!
