Hatha Yoga: The Yoga of the Physical Body.
Sarvangasana: The Shoulderstand Pose.
Instructions.
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Lie flat on the back with the feet together, the arms by the sides, and palms flat on the ground.
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Using the arms as levers, raise the legs and back to a vertical position.
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Bend the elbows and use the arms as props to steady the back by pressing it with the palms.
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The trunk and legs should extend straight up, forming a right angle with the neck, the chest pressing against the chin.
Variation.
1.
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Bend the right knee and place the right foot on the left thigh.
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Bend the hips forward and place the right knee on the forehead.
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Remove the right foot from the left thigh.
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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.
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Retain inside while assuming and returning from this asana.
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Practise normal breathing when the body is steady in the raised position.
Duration.
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Advanced practitioners can practise up to 15 minutes.
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Beginners should practise for a few seconds and add a few seconds daily.
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For general health benefits 3 to 5 minutes are adequate.
Concentration.
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Spiritual: On vishuddhi chakra.
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Physical: On the thyroid gland or respiration.
Sequence.
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Sarvangasana is ideally practised immediately before halasana.
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The counterpose can be matsyasana, ushtrasana, or supta vajrasana, practised for half the combined duration of sarvangasana and halasana.
Limitations.
- Not for sufferers of enlarged thyroid, liver, or spleen, high blood pressure or heart ailments.
Benefits.
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This asana stimulates the thyroid gland and thereby improves the balance of the circulatory, digestive, reproductive, nervous, and glandular systems.
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It adjusts improper body growth and clears psychological disturbances by bringing a rich supply of blood to the brain.
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It relieves asthma, bronchitis, and elephantitis.
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It releases the normal gravitational pressure from the anal muscles, relieving hemorrhoids (piles).
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It tones the legs, abdomen, the female reproductive organs, spine and neck.
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It inhibits hydrocele and eliminates waistline fat.
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Leucorrhea and diabetes can be remedied.
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Mastery of this asana gives conscious control over body temperature.
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