Today, I am sharing how to correct yourself in Shoulder-stand (Sarvangasana), a crucial asana/posture of the 12 main yoga postures in the Sivananda Hatha Yoga tradition!

Remember, no need to buy expensive yoga pants if you are a beginner; start with comfortable clothes and follow my lessons. You can use any yoga mat for your morning or evening yoga practice. A yoga block or yoga cushion can support your meditation posture.

Benefits: Increase circulation, boost metabolism, and burn fat faster with this inversion pose. Here is my sequence:

1. Sarvangasana or Shoulder-stand

2. Halasana or Plough Pose

3. Setu Bandhasana or Supported Bridge Pose

Sarvangasana, the Sanskrit name for the Shoulderstand, comes from “sarvanga”, meaning all parts. You will strengthen the entire body in this posture. Lie flat on your back, with legs stretched out, heels and knees together and the hands close to the sides of the body, palms facing down towards the floor. With an inhale, raise the legs without bending the knees. Push the hips up and support it at the back (in the middle of the spine) with your hands bent at the elbows. Keep the spine vertical, i.e., perpendicular to the floor. The back of the shoulders, neck and the back of the crown of the head should touch the floor, and the chin kept pressed tightly against the chest. When you get the spine vertical and establish balance in the posture, slowly stretch the legs with the toes pointing up. Keep the legs, the back and the spine in a straight line, vertical, relaxed position, with normal breathing.

Expert tip! You may release your hands from the back and place the palms on the floor; at the same time, try to bring the shoulders and elbows together. Push on the elbows first, and put the palms further down towards the shoulder blades. Use your biceps to push the palms into the back to bring your chest closer to the chin. Concentrate on the throat where fresh blood is flowing abundantly, promoting the secretion of the thyroid and parathyroid glands.

Om Shanti!

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