Shoulderstand is considered the Mother of all asanas! The benefits for this pose are amazing! There are several variations as shown above. All of which provide the same benefits for you.
Shoulderstand Pose - Salamba Sarvangasana
- Use of a mat or folded blanket (as shown in top right pic) under the shoulders is very beneficial and comfortable. Anytime a blanket is used, it sends the message of safety to the mind and body, which is very important in making strides in your poses. Please use props in your practice!
- Begin by lying flat on your back - two options as you move into this posture
- Option 1: Bent Knees - You may bend your knees and bring your heels in closer to the buttocks. Keep your hands flat on the mat beside your hips, press into your hands as you draw your knees up and into your chest and over your head (as seen in bottom left pic). Bring hands to hips for support. Tuck your triceps underneath you, squeezing the elbows in toward each other. Keep your core engaged the whole time!
- Option 2: Straight Legs - Lying on your back with legs extended straight, hands palm down next to your hips. Press your palms into the mat and engage your core as you draw your feet up and over your head, slowly and mindfully! Bring your hands to your hips and tuck triceps underneath you. You may clasp your hands, drawing shoulder blades together underneath you, or keep hands on hips.
- DO NOT MOVE YOUR HEAD FROM SIDE TO SIDE :) This could literally break your neck. Be very delicate as you move in and out of this position and don't forget to keep you Ujjayi breath strong! The reasons and benefits will be listed below.
Beginner/Restorative - Legs Up The Wall Pose
A wonderful and calming version of Shoulderstand
- Lie on your back with a bolster or blanket rolled or folded under your hips.
- Bring hips in close to a wall and allow your legs to extend up the length of the wall.
- Arms may be on your belly or extended out beside you with the backs of the hands resting on another blanket (again, helping the body to feel safe and relax more readily)
- A set of blocks or another bolster or heavier pillow may be placed on top of the feet. This is also very calming.
Advanced Shoulderstand Variations
- As hands are clasped underneath you, squeeze your shoulder blades together and keep the neck in a nice C curve. Keep some weight even dispersed between neck and triceps. This is your base, or where you're rooted. Keep your Mula Bandha engaged here as you slowly move your legs in this position see below. Squeeze inner thighs together and keep the entire body aware and engaged.
- While legs are extended above you, feel free to move your legs into a Lotus Position and bring the knees in close to your face. Be very careful of the neck, by keeping some weight in the shoulders as you give your knees a hug. This is a very calming position, only when your body is ready for it and you have the strength, balance and flexibility. (see pic below)
Benefits of Shoulderstand
- Stretches shoulders and improves upper flexibility of your spine
- Improves digestion
- Uses your Jalandara Bandha which stimulates and cleanses your Thyroid
- Helps relieve symptoms of Menopause
- Flushes the lunges of mucous.
- Relieves stress and is quite calming.
Cautions
Do not practice this posture if you have the following conditions
- Pregnancy
- Heavy menstruation
- High Blood Pressure
- Eye or inner ear infection
- Extreme headache or migraine
- Diarrhea
- Neck or back problems
Always remember as you practice, to allow your body to move into postures safely, allowing your body to invite you there. It isn't about the destination, its all about the journey - that is where we learn and grow the most...and in essence, the journey is the destination. Love your body into postures. It will respond to you :) Namaste
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