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Shoulderstand (Sarvangasan)
The Shoulderstand asana is said to
stimulate the thyroid gland. Begin it the
same as the Plow. Once your legs and hips
are up, support your hips with your hands
as shown.
You can remain in the Shoulderstand asana
for some time, perhaps five minutes. Stay
for just a few seconds at first. In
subsequent sessions you can increase the
time gradually. Try to stay in the pose for
four complete breaths. Once you can do
that comfortably, increase the duration to
eight breaths, then twelve, sixteen, and so
on. Forty complete breaths in the
Shoulderstand asana is a good goal to
shoot for.
| Shoulderstand |
Bridge (Sethu Bandhasan)
When you finish the Shoulderstand, continue to support your hips with your hands while you
slowly lower your legs into an arch.
When you finish the Shoulderstand, continue to support your hips with your hands while you
slowly lower your legs into an arch.
A variation that you can do once you are adept
at this asana is to move your hands to the front
of your thighs. This requires that you lean
back further to compensate.
You can alternate between the two variations if
you choose. I do eight breaths with my hands
supporting my hips, then eight breaths with my
hands and arms up against my thighs. This
makes the exercise more interesting. Each
variation is something of a relief after eight
breaths in the other position.
With your feet on the mat you may remain in this Bridge asana for four to eight breaths. Then let
your body flatten out, and relax.
your body flatten out, and relax.
| Yoga for Carnivores by Jay Dyck |