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Hatha Yoga: The Yoga of the Physical Body.


Sarvangasana: The Shoulderstand Pose.


Instructions.

  • Lie flat on the back with the feet together, the arms by the sides, and palms flat on the ground.

  • Using the arms as levers, raise the legs and back to a vertical position.

  • Bend the elbows and use the arms as props to steady the back by pressing it with the palms.

  • The trunk and legs should extend straight up, forming a right angle with the neck, the chest pressing against the chin.

 

 


Variation.

1.

  • Bend the right knee and place the right foot on the left thigh.

  • Bend the hips forward and place the right knee on the forehead.

  • Remove the right foot from the left thigh.

  • Fold the left leg and bring its knee to the forehead.

 

2.

  • From sarvangasana, bend the hips forward and bring the legs to a horizontal position over the head.

 


Breath.

  • Retain inside while assuming and returning from this asana.

  • Practise normal breathing when the body is steady in the raised position.

 


Duration.

  • Advanced practitioners can practise up to 15 minutes.

  • Beginners should practise for a few seconds and add a few seconds daily.

  • For general health benefits 3 to 5 minutes are adequate.

 


Concentration.

 


Sequence.

 


Limitations.

  • Not for sufferers of enlarged thyroid, liver, or spleen, high blood pressure or heart ailments.

 


Benefits.

  • This asana stimulates the thyroid gland and thereby improves the balance of the circulatory, digestive, reproductive, nervous, and glandular systems.

  • It adjusts improper body growth and clears psychological disturbances by bringing a rich supply of blood to the brain.

  • It relieves asthma, bronchitis, and elephantitis.

  • It releases the normal gravitational pressure from the anal muscles, relieving hemorrhoids (piles).

  • It tones the legs, abdomen, the female reproductive organs, spine and neck.

  • It inhibits hydrocele and eliminates waistline fat.

  • Leucorrhea and diabetes can be remedied.

  • Mastery of this asana gives conscious control over body temperature.

 

 


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