Salamba Sarvangasana at the lily pond

9:30 am, BDF, KS

 Salamba (supported) Sarva (all) anga (limb)

Salamba Sarvangasana = Shoulderstand

Picture I took on a lavender farm on Maui of a Budda meditating

Professional (modified version) of Salamba Sarvangasana
http://www.study-turkce.com/wp-admin/sarvangasana-benefits&page=5
"Sarvangasana Benefits"

Benefits

There are many benefits from this sana. It releases calmness in the mind and relieves stress, fatigue, insomnia, and depression. Not only beneficial mentally, physical benefits are digestion improvement and menopause symptoms relief. From holding this position, it results in a good stretch for your shoulders, neck, legs, and butt, and a great toner for your body. Therapeutically it eases asthma, infertility, and sinusitis.

 http://www.ladyandtheblog.com/2011/02/11/are-you-a-yoga-ma/
"Are You A Yoga Ma?"

How to do Salamba Sarvangasana

Props: folded yoga mat or block

1)   Lay down flat on your back, arms to your side on the yoga mat

2)   Curve your legs into your body (heels to butt) and while pressing into the ground with your hands, lift your legs up to your torso

3)   Lift pelvis and back away from the mat and knees to face

4)   Place arms parallel from body, bend your arms towards each elbow, spread palms against your back

5)   Raise pelvis towards up in line with shoulders (torso perpendicular to ground)

6)   Staying about shoulder with apart, walk hands up your back

7)   Hang your heels at your butt after taking an inhale while lifting your bent knees

8)   Straighten knees while taking an inhale (working core area)

9)   Once the back is lengthened, raise the balls of your big toes (have active foot muscles)

10) Soften the throat while the chin is into the sternum, perpendicular to the ground (gaze should be on the chest)

11) For coming down from this pose, bend your knees with an exhale and roll onto your back slowly

http://www.yogajournal.com/poses/480

"Supported Shoulderstand"

Awareness

This asana was quite difficult to do. The first time I did it, I really noticed the stretch in my back. With trying to lengthen my spine came a tense pain on my back. I never stretch this muscle a lot; it's good that this exercise was targeting an area that's not so worked out. When trying to straighten my knees above my body, I could feel much work happening in my core. A tip would be to stay as tight as you can and straight with your perpendicular legs, being sturdy really helps to ease wobbliness and struggle.

Inhaling and exhaling holding Salamba Sarvangasana, initially wasn't the most comfortable. There were some pains and the balancing was hard to keep. After taking a couple more breaths, finally starting to get the whole feel of this position, it started to be a little easier. Although this pose is tricky, I liked doing it, especially the fact of how it works my body so well. I would recommend it to anyone who thinks they are at the right level to doing so.