Yoga for Beginners - Sarvangasana (Shoulderstand) sequence with variations

Описание: Today, I am sharing with you how to practice Sarvangasana (Shoulderstand), an important asana/posture of the 12 main yoga postures in the Sivananda Hatha Yoga tradition! Remember, there is no need to buy expensive yoga pants if you are a beginner. Start with comfortable clothes and follow my lessons. You can use any yoga mat for your morning or evening yoga practice. A yoga block or yoga cushion can support your meditation posture.

Benefits: Increase circulation, boost metabolism, and burn fat faster with this inversion pose.

Here is my sequence:
1. Sarvangasana (Shoulderstand)
2. Ardha Halasana ( Half Plough) and Halasana (Plough)
3. Niralamba Sarvangasana (Unsupported Shoulderstand)
4. Setu Bandhasana (Supported Bridge)
5. Matsyasana (Fish)

Sarvangasana, the Sanskrit name for the Shoulderstand, comes from the word “sarvanga,” which means all parts. This asana strengthens the entire body and offers many of the benefits of the Headstand, but here, circulation is directed to the thyroid gland instead of the head.

Lie flat on your back, with legs stretched out, heels and knees together, hands close to the sides of the body, palms facing down towards the floor. With an inhale, raise the legs without bending the knees. Push the hips and support it at the back (in the middle of the spine) with your hands bent at the elbows. Keep the spine vertical, i.e., perpendicular to the floor. The back of the shoulders, neck and the back of the crown of the head should touch the floor, and the chin should be pressed tightly against the chest.

When you get the spine vertical and establish balance in the posture, slowly stretch the legs with the toes pointing up. Keep the legs, the back and the spine in a straight line, vertical, relaxed position, with normal breathing.

Expert tip: You may release your hands from the back and place the palms on the thighs to get into the full position, which is Niralamba Sarvangasana / unsupported Shoulder Stand. You are now balancing on your shoulders and neck!

Concentrate on the throat, where fresh blood flows abundantly, which promotes the secretion of the thyroid and parathyroid glands.

Exhale slowly, lower the legs without jerking and release the position of the hands. One should not lift the head from the ground while reducing the legs to their original position. Slowly slide down, lie flat, and relax in Savasana for a few minutes. The duration of this posture may vary from one minute to three minutes for daily practice.

Om Shanti!
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