YOGA ESSENTIALS
ASANA
This Month - Shoulderstand
Shoulderstand - Sarvangasana "Sarva" means "all" or "complete" and "anga" means "body". This is why this is considered the all-body or complete pose. Sometimes it is referred to as the Candle Pose.
· Lie flat on your back, legs extended together.
· Begin to raise your legs up, lifting them towards the ceiling (note: if your lower back begins to arch up as you raise the legs, then bend to knees to protect your back).
· While bringing the trunk of the body upright, the sternum touches the chin. Bring the chest to the chin, not the chin to the chest.
· Support your back with your hands. The elbows and upper arms act as a base for supporting the body in this inverted pose. Try to keep the elbows no wider apart than shoulder width.
· Lift the heels toward the ceiling, so as to create the feeling of being suspended from above, as opposed to feeling the pressure of your weight bearing down onto the shoulders.
· The further you move your hands down your back towards the floor, the straighter and more upright the body will be.
· Eventually the legs and trunk will form a straight line perpendicular to the floor. · Breathe freely and deeply in the pose. Hold it for at least 20 seconds, or until you tire. Gradually build up to 3 minutes in the pose.
HINT: Roll the shoulders under as much as you can, so the shoulders are supporting the body, not the vertebrae. You can do this by carefully clasping the hands together behind your back, drawing the shoulders back and under. Then resume the pose supporting your body with your hands on your back. This creates a little space for the spine, so the vertebrae are elevated slightly from the floor, allowing the shoulders to support the body.
CAUTIONS:
- This posture is unsuitable for people with high blood pressure.
- Do not do this posture if you have any weaknesses of the spine such as arthritis or osteoporosis.
- Do not do this posture if you have any severe ailments of the head and neck, such as whiplash, disorders of the thyroid gland, chronic sinusitis, angina, sclerosis of the blood vessels of the brain.
- Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you.
BENEFITS
- By inverting the body the venous blood can flow to the heart without battling against gravity.
- The increase in circulation to the face and head is very good for the complexion and the scalp.
- The blood flow to the brain is said to help with memory.
- Blood flow and massage to the neck has a beneficial effect on the thyroid and parathyroid glands.
- Stimulates the endocrine glands
- The nervous system is calmed
- The spine is strengthened and the entire body is invigorated, firmed and toned.
- Relieves congestion in the legs, pelvis, abdomen, resulting in prevention of varicose veins, asthma, insomnia, constipation, menstrual disorders and menopausal disturbances.
- Is said to increase sexual fitness in both men and women.