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
"Supported Shoulderstand"
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