sandeyeMy Routine: 10. Sarvangasana
November 23rd 2007 15:41
This is my favorite asana. I recall it well from my childhood, when I would watch a TV show with my Mom and we would both attempt the postures, with my young and supple body finding them easy. I could do the Shoulderstand without any difficulty, and roll right on over into Plough, and even walk my feet behind my head. My poor mother suffered in that she could not even raise into the Shoulderstand, and I was right beside her on the lounge floor being mean and making fun of her. These days, I am far more serious about my Yoga practice, and wince at the memory of how badly I treated my Mom. I find this move assists my sinus condition somewhat, makes me feel healthy in a general sense, and bends my neck to just the right position for comfort - I have been suffering from a stiff neck over the past month, due to poor sleeping habits I assume, for it comes on overnight. I tend to remain in the pose for around a minute in a regular session, but if I have time for an extended session, might remain inverted for five minutes or longer. Some manuals suggest that menstruating women avoid this pose, but I am generally naughty and perform it anyway, if for less duration - because it has so many personal benefits!
From lying down flat, arms to the side and palms down, raise both legs as you inhale, pushing down with your hands. Roll upwards from the hips, lifting them from the floor, so that your legs are leant slightly angled above your head. I already have my legs bent at the knees from my former asana, so just 'roll up' instead. (This is easier on my back and is often listed as a beginners aid.) As you exhale, bend your elbows and slip your hands about your torso for support. Thumbs must be positioned to the front/fingers to the back, to avoid injury. Lift your legs up straight above you, so that there is a verticality running through your torso and legs. Your chin needs to tuck into your throat, your elbows be as close to center as possible, and your hands positioned as close as you can manage to your ribs. Once experienced, one can have your hands flat against the back of the ribs, but generally this is difficult to do at first. Try to retain a still and steady posture for between one minute and twenty. You can try to move your elbows inwards and your hands further down towards the shoulders as you remain in the pose, breathing slow and deep.
When finished, drop the angle of your legs again, and replace your hands and arms to the floor, palms down, and straight. Gently roll out of the asana, one vertebrae at a time, slowly uncurling. Once your spine has been gradually lowered, one bone at a time, exhale as you lower your legs to the ground, keeping them straight. I usually roll directly into the Plough pose/Halasana instead of rolling out of the Shoulderstand, and do my gradual spinal uncurling move as I come out of that posture, instead. However, if I am short of time, I will directly roll out from my Shoulderstand.
From lying down flat, arms to the side and palms down, raise both legs as you inhale, pushing down with your hands. Roll upwards from the hips, lifting them from the floor, so that your legs are leant slightly angled above your head. I already have my legs bent at the knees from my former asana, so just 'roll up' instead. (This is easier on my back and is often listed as a beginners aid.) As you exhale, bend your elbows and slip your hands about your torso for support. Thumbs must be positioned to the front/fingers to the back, to avoid injury. Lift your legs up straight above you, so that there is a verticality running through your torso and legs. Your chin needs to tuck into your throat, your elbows be as close to center as possible, and your hands positioned as close as you can manage to your ribs. Once experienced, one can have your hands flat against the back of the ribs, but generally this is difficult to do at first. Try to retain a still and steady posture for between one minute and twenty. You can try to move your elbows inwards and your hands further down towards the shoulders as you remain in the pose, breathing slow and deep.
When finished, drop the angle of your legs again, and replace your hands and arms to the floor, palms down, and straight. Gently roll out of the asana, one vertebrae at a time, slowly uncurling. Once your spine has been gradually lowered, one bone at a time, exhale as you lower your legs to the ground, keeping them straight. I usually roll directly into the Plough pose/Halasana instead of rolling out of the Shoulderstand, and do my gradual spinal uncurling move as I come out of that posture, instead. However, if I am short of time, I will directly roll out from my Shoulderstand.
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