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Salamba Sarvangasana - Supported Shoulderstand


The name comes from the Sanskrit words Salamba meaning "supported",Sarva meaning "all" or "every", Anga meaning "limb" or "bodypart",and Asana meaning "posture".Thus Salamba Sarvangasana literally translates to "supported-all-limbs-pose".Sarvangasana (shoulder stand) is known as the Mother of yoga postures.The Mother creates happiness and health in the home—likewise,this posture creates happiness and health in the body.
Benefits : Inverted poses are extremely important because they reverse the action of gravity on the body and get the blood and lymph flowing in opposite directions.
Calms the brain and helps relieve stress and mild depression
Stimulates the thyroid and prostate glands and abdominal organs
Stretches the shoulders and neck
Tones the legs and buttocks
Improves digestion
Helps relieve the symptoms of menopause
Reduces fatigue and alleviates insomnia
Therapeutic for asthma, infertility, and sinusitis

Don't take up the practice of Sarvangasana after you become pregnant.
Note: For some beginners it may be difficult to raise the legs straight. If so then one can bend the knees a little while taking the position and then straighten out the legs. Some can take help of the wall to raise the legs.
Avoid doing this asana. Read this section carefully before you do it.
Neck or back problems
Heavy period of menstruation
High blood pressure
Eye or inner ear infection
Pregnancy
Diarrhea
Salamba Sarvagasana is considered an intermediate to advanced posture. If you are new to Yoga, we recommend you start with the beginner variations suggested at the end and then gradually work your way towards the full variation.

How to do this asana:

Lie down with your back.Exhale and while inhaling, contract the abdomen and slowly raise both the legs to a 90 degree angle from the floor.Exhaling raise the waist and the hips from the floor and take the legs backwards over the head.Inhaling raise the back and the legs up into a vertical position,placing the hands on the upper back for support.The chin should rest against the chest,creating the chin lock.Fix the eyesight on the toes and maintaining the asana,continue normal breathing.
Step 1: Lie down on your back with your arms on the floor, palms down.
Step 2: Exhale and while inhaling, contract the abdomen and slowly raise both the legs to a 90 degree angle from the floor.
Step 3: Now,gradually,exhale again,and straighten your legs up to 90 degrees,lifting your buttocks as well.Support the back of your trunk with your palms,keeping elbows on the floor.Gradually,walk your hands towards your shoulder blades,as you lift your body higher.
Step 4: Your elbows may tend to move outwards. Bring them in, so they are straight in line with your shoulders.
Step 5: The chin should rest against the chest,creating the chin lock and fix the eyesight on the toes.
Step 6: Beginners should stay in the pose for about 30 seconds and gradually increase the length of time within this pose until it is comfortable to stay for five minutes at a time.
Step 7: To come out extend the legs back over your head and roll out of it vertebrae by vertebrae. Once your whole spine is flat on the floor, you can release the feet back down to the ground.


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