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Restorative yoga poses and hatha yoga stretches

English name: Shoulder Stand
Sanskrit name: Sarvangasana

Difficulty level: Intermediate

Technique

1. Lie flat on the back on the floor, feet together, arms by the side of the body.
2. Use the abdominal muscles to raise the legs off the floor into the vertical position.
3. Push into the ground with the arms to lift the buttocks and lower back off the ground into a vertical position, move the arms to support the back as it is raised from the ground.
4. Continue to lift the back, buttocks and legs until all three parts are in a straight vertical line, using the back and abdominal strength to keep the alignment. Push the chest out until it touches the chin. The weight should be distributed on the shoulders, neck and back of the head, the arms are for support only.
5. Remain in the pose for 30 seconds to one minute or longer if possible.
6. To exit the pose, keeping both legs together and straight throughout, move the feet forward over and past the head.
7. Release the arms and very slowly lower the back on the ground, one vertebrae at a time, use the back and abdomen strength to control the body.
8. Once the buttocks are on the ground, slowly lower the legs down.

Breathing

• Inhale to energize.
• Retain the breath inside while rising into the pose.
• Breathe normally into the abdomen in the final position.
• Inhale and hold the breath inside while lowering out of the pose.

Benefits

• Anatomical - Strengthens the abdomen and back. Improves balance.
• Central Nervous System - Increase blood flow to the brain reliving headaches, stress, fear and increases tranquillity. Tones the nerves in the neck and stimulates the thyroid gland.

Notes

• As the neck becomes more flexible and the back and abdomen muscles strengthen, advanced practitioners can try the unsupported shoulder stand. Make sure that the feet, legs, buttocks and back remain in a straight line, rather than coming too far past the face.