Salamba Sarvangasana - Supported Shoulderstand
For the Pose of the Month in November/December 2012, I posted Halasana - plough pose. Please see that pose and ensure you are comfortable with this pose before proceeding to supported shoulder stand.
Remember the instruction are general guidelines. It is difficult to convey all aspects, but a sincere attempt has been made.
Mr. Iyengar writes that practicing this asana integrates your mind with your body and soul. Your brain feels light and infused with radiance.
Props needed: mat, 5-6 blankets, belt, block or bolster
Open one blanket at top of mat.
Stack 4-5 blankets on top of the opened blanket.
Fold bottom of mat up, leaving about 3cm from the top fold of blankets. Place a block or bolster on top of the mat.
In this setup the shoulders will come down and be up on the height in line with the mat, the back of the head on the blanket that has been opened up, and the sacrum on the block or bolster.
The 7th cervical vertebra that I am pointing to in this photo should be supported right at the top edge of the blanket and the back of head on the floor.
This vertebrae will be placed on blankets as shown in photo above.
Using a strap around the arms helps to keep the elbows from splaying out and in line with the shoulders. If using a strap, make a loop about shoulder width apart. It should not cut off your circulation in any way, but be a guide to draw the elbows in.
The strap then comes around the elbows to the back. It is best to sit down first and then put strap on.
Sit down on block, place strap around arms, and lie back so head comes to floor and 7th cervical vertebrae is at edge of blanket. The shoulders should align the top of the mat. About 2-3 cm from top of blanket. Keep shoulders away from ears, and draw the tailbone towards the feet. Lengthen the spine, release outer shoulders down and relax the face.
Bring hands under hips and as press feet into floor, lift the hips up and bring the hands into the back. At first bend deeply at hip crease and soften the abdomen. Release the outer shoulders down and walk the hands further down the back.
Begin to unhinge the legs, first at the hips. Keep the hands firm to the back. Lengthen thorough the front of legs towards knees and draw the tailbone up.
Continue to unhinge at the knees. From the base lengthen up. Legs should be firm. Roll legs from back thigh around to the front, keep tailbone drawing up towards the heels. Stretch the legs from the groin to the toes. Keep the legs over the shoulders, not leaning over the face. Face and eyes should be soft. Eyes gazing to chest.
Press down from the shoulder to the elbow. Roll from the inner bicep out and press down as you lift back body in and up. Abdomen, face and throat should be soft.
Come into Halasana (plough pose) either before Shoulderstand or after. Feet can be supported on height if straining to the legs or neck.
Or brought down to the floor.
To come down..hinge at knees and hips in reverse to how went up.
Bring feet to the floor, lift up to remove strap. The strap can also be removed first before releasing down.
Move shoulders off of height. Support just under shoulder blades and lower back.
Release the legs by crossing ankles and letting knees come out to sides. Change cross of ankles after a few breaths.
Roll to the right side and press to come up to sitting.
Benefits:
-Alleviates hypertension
- relieves insomnia and soothes the nerves
- improves the functioning of the thyroid and parathyroid glands at the throat
- alleviates asthma
- improves bowel movements
- helps treat hernias
- helps treat prolapsd uterus and reduces uterine fibroids nd ovarian cysts
- reduces menstral cramps and helps regulate menstrual flow, if done regularly between periods
Cautions:
Do not practice this pose during menstruation or if have neck or back injuries.
If have high blood pressure do Halasana first for 3-5 minutes and then Sarvangasana.
Namaste.
Pamela Nelson
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