Yoga Insider 101- Salamba Sarvangasana

The Sanskrit name of my pose is Salamba Sarvangasana.

The translation of Salamba Sarvangasana is "shoulder stand".

Its English name is "support all limbs".

 

Identify the critical elements 

Side note* This pose is possible to do without props, however I highly recommend using them because it minimizes the risk of hurting yourself. Also tie up your hair because it can get in your way.

First fold several firm blankets into a rectangle shape (you can use yoga mats if you do not have the blankets) and stack them on top of each other. Make sure that the blankets are wider than your shoulders and thick so they stay supported. Lie down so your shoulders are on the blankets and your head is on the floor. Place your arms by your torso, bend your legs and move your feet towards your bottom. Lift your legs towards your head as you interlace your fingers together and role the shoulder blades under, this is Halasana (plow pose). Lengthen the spine and take your hands and place them on your torso. Take your legs one at a time and lift them directly over your hips. Flatten the hands and move them higher on your back and hold for 3-5 minutes. To get out of this pose drop your legs back by your head and go back into Halasana. Let go of your hands and then slowly roll back while bending your needs and then place them on the floor. Roll to one side and then gently push up into a seated position.

 

Benefits/Effects of the asana

Salamba Sarvangasana helps to improve your over all health by boosting your circulatory system (by changing the direction of the blood flow towards the heart), helping your respiratory system (by supplying more oxygen to the heart and lungs) and improving your digestive system (because blood flows to the thyroid). This requires core strength because you need to slowly get out of the position and that requires you to use your core muscles to control your movements. It also requires arm strength because they are supporting your weight and because it requires strength it helps to tone your muscles.

 

Awareness-

It makes me feel more aware of my legs and my back and spine alignment. I feel like I have to work extra hard to engage my legs and make sure that they stay directly above my hips. I also was very unsteady at first because I had a hard time keeping my legs up straight. They always wanted to go too far forward, so I had to practice, and after I was able to hold my legs straight up.

References-

"John Schumacher Teaches Salamba Sarvangasana I." Youtube. N.p., n.d. Web. 18 Apr. 2010. .

"The Shoulder Stand (Salamba Sarvangasana) :: Yoga.com." Yoga :: Yoga Books :: Yoga Videos :: Yoga Mats :: Yoga Clothing. N.p., n.d. Web. 18 Apr. 2010. .

"World Relaxation Yoga Instrumental Music - Album Sampler." Youtube. N.p., n.d. Web. 18 Apr. 2010. .

"Yoga Journal - Supported Shoulderstand." Yoga Journal: Yoga Poses, Classes, Meditation, and Life - On and Off the Mat - Namaste. N.p., n.d. Web. 18 Apr. 2010. .