Yoga

Front 1

this posture is considered one of the best asanas. It is often seen being practiced in many gymnasiums, beauty salons, and health clubs. But without the deep breathing with this exercise, it does not have much therapeutic value and will not be considered a yoga posture.
This asana is sometimes called a "candle" because the body is kept straight as a candle in this posture.
This asana is equally important for both men and women. It can be tried by persons of all age levels.

The Sanskrit name for this posture sarvangasana means 'all the body'.

Retain this position for fifteen seconds to six minutes, adding fifteen seconds per week.

Back 1

1

Front 2

(demonstrate the first pose without any props and or accessories unless needed)

To get into the shoulder stand posture you should lie on your back with your palms facing downwards on the floor. With your feet and legs together and on an inhalation, raise them up to lift the buttocks and back off the floor, and high onto your shoulders. This alignment will support your back and avoid straining:

Bend your arms and place your hands on your back with your thumbs pointed towards your shoulder blades and your fingers towards your buttocks. Make sure that your arms are no wider then shoulder width apart. Your weight should be supported on your upper arms and shoulders, not on your neck.

Back 2

2

Front 3

You should also refrain from moving or tilting your head, as it may strain the neck, and cause injury. Your neck and facial muscles should also be relaxed during the movements (Farhi, 2000, P.223, Holistic Yoga Online, 2009).

The goal is to elongate the body, which can be accomplished through trying to press the heels towards the ceiling and your toes should be directly above your nose. Elongating the spine will allow the chest to open up, and also keeping the back of your legs tight will keep them from moving around.
While in this posture your breath should be controlled from the abdomen and inhaling and exhaling through the nose.

Back 3

3

Front 4

When you are ready to come back down, you should bend your knees and place your palms faced down on the floor. On an exhalation slowly lower your back to the floor, feeling it touch vertebrae by vertebrae. Once your back is flat on the floor take a deep inhalation, straighten the legs, and on the exhalation lower your legs to the floor. It is recommended to stay on the floor for a few deep breaths to allow your blood pressure to adjust before getting up (Farhi, 2000, P. 223, Holistic Yoga Online, 2009).

Back 4

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Front 5

There are many variations to this pose for beginner students or students that have a difficult time with the full posture. If your neck feels strained during this posture you may want to use a few blankets to elevate your shoulders. “The purpose of elevating your shoulders on the blankets is to reduce the degree of flexion through your neck”

Back 5

5

Front 6

(one person goes to the wall to demonstrate the pose)

Many beginner students find that using a wall to enter and exit the shoulder stand pose is much more practical and beneficial. To use the wall to assist you in a shoulder stand, lay down on your back with your buttocks almost touching the wall. It is suggested to “[p]lace your feet on the wall and slowly begin to lift your pelvis and spine off the floor, leading with the tail, until your weight is over your shoulders” (Farhi, 2000, p. 223).

If you are comfortable with the previous position, you are now ready to take your feet off the wall. Extend one leg up in the air and begin to draw the tailbone in toward the pubic bone to tone the pelvic floor and to prevent your pelvis from form tipping backward. Now extend your second leg, reaching strongly upward through the inner edges of the leg and through the bases of your big toes, balls of your feet, and your heels. (Farhi, 2000, p. 224)

Back 6

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Front 7

To come down from this assisted shoulder stand, apply usual techniques for back support and neck protection, but just simply bend your knees and touch your feet to the wall for extra support.

This posture has many benefits to a practiser’s health. Some of the benefits Donna Farhi (2000) outlines in the textbook are: calm and ease, balances function of the endocrine glands and all metabolic functions, neutralizes nervous systems, improves circulation, and reduces edema in the legs, feet and ankles as well as reducing general fluid retention (p. 226).

Back 7

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Front 8

Other beneficial assets of the shoulder stand according to Holistic Yoga Online are: obtain peak efficiency of the thyroid gland, regulate sex glands, vitalize the nerve, purify the blood, promote good circulation, and improve the condition of constipation, indigestion and asthma (“The shoulder stand”).

Back 8

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Front 9

It is also advised that this posture should not be practiced by people that have “high blood pressure, detached retina, glaucoma, hiatal hernia, are menstruating and those with neck injuries” (Farhi, 2000, p.226).

Back 9

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Front 10

this posture is considered one of the best asanas. It is often seen being practiced in many gymnasiums, beauty salons, and health clubs. But without the deep breathing with this exercise, it does not have much therapeutic value and will not be considered a yoga posture.
This asana is sometimes called a "candle" because the body is kept straight as a candle in this posture.
This asana is equally important for both men and women. It can be tried by persons of all age levels.

The Sanskrit name for this posture sarvangasana means 'all the body'.

Retain this position for fifteen seconds to six minutes, adding fifteen seconds per week.

Back 10

1

Front 11

(demonstrate the first pose without any props and or accessories unless needed)

To get into the shoulder stand posture you should lie on your back with your palms facing downwards on the floor. With your feet and legs together and on an inhalation, raise them up to lift the buttocks and back off the floor, and high onto your shoulders. This alignment will support your back and avoid straining:

Bend your arms and place your hands on your back with your thumbs pointed towards your shoulder blades and your fingers towards your buttocks. Make sure that your arms are no wider then shoulder width apart. Your weight should be supported on your upper arms and shoulders, not on your neck.

Back 11

2

Front 12

You should also refrain from moving or tilting your head, as it may strain the neck, and cause injury. Your neck and facial muscles should also be relaxed during the movements (Farhi, 2000, P.223, Holistic Yoga Online, 2009).

The goal is to elongate the body, which can be accomplished through trying to press the heels towards the ceiling and your toes should be directly above your nose. Elongating the spine will allow the chest to open up, and also keeping the back of your legs tight will keep them from moving around.
While in this posture your breath should be controlled from the abdomen and inhaling and exhaling through the nose.

Back 12

3

Front 13

When you are ready to come back down, you should bend your knees and place your palms faced down on the floor. On an exhalation slowly lower your back to the floor, feeling it touch vertebrae by vertebrae. Once your back is flat on the floor take a deep inhalation, straighten the legs, and on the exhalation lower your legs to the floor. It is recommended to stay on the floor for a few deep breaths to allow your blood pressure to adjust before getting up (Farhi, 2000, P. 223, Holistic Yoga Online, 2009).

Back 13

4

Front 14

There are many variations to this pose for beginner students or students that have a difficult time with the full posture. If your neck feels strained during this posture you may want to use a few blankets to elevate your shoulders. “The purpose of elevating your shoulders on the blankets is to reduce the degree of flexion through your neck”

Back 14

5

Front 15

(one person goes to the wall to demonstrate the pose)

Many beginner students find that using a wall to enter and exit the shoulder stand pose is much more practical and beneficial. To use the wall to assist you in a shoulder stand, lay down on your back with your buttocks almost touching the wall. It is suggested to “[p]lace your feet on the wall and slowly begin to lift your pelvis and spine off the floor, leading with the tail, until your weight is over your shoulders” (Farhi, 2000, p. 223).

If you are comfortable with the previous position, you are now ready to take your feet off the wall. Extend one leg up in the air and begin to draw the tailbone in toward the pubic bone to tone the pelvic floor and to prevent your pelvis from form tipping backward. Now extend your second leg, reaching strongly upward through the inner edges of the leg and through the bases of your big toes, balls of your feet, and your heels. (Farhi, 2000, p. 224)

Back 15

6

Front 16

To come down from this assisted shoulder stand, apply usual techniques for back support and neck protection, but just simply bend your knees and touch your feet to the wall for extra support.

This posture has many benefits to a practiser’s health. Some of the benefits Donna Farhi (2000) outlines in the textbook are: calm and ease, balances function of the endocrine glands and all metabolic functions, neutralizes nervous systems, improves circulation, and reduces edema in the legs, feet and ankles as well as reducing general fluid retention (p. 226).

Back 16

7

Front 17

Other beneficial assets of the shoulder stand according to Holistic Yoga Online are: obtain peak efficiency of the thyroid gland, regulate sex glands, vitalize the nerve, purify the blood, promote good circulation, and improve the condition of constipation, indigestion and asthma (“The shoulder stand”).

Back 17

8

Front 18

It is also advised that this posture should not be practiced by people that have “high blood pressure, detached retina, glaucoma, hiatal hernia, are menstruating and those with neck injuries” (Farhi, 2000, p.226).

Back 18

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