Yoga BLOG
Niralamba Sarvangasana - the unsupported shoulder stand
by Nick
on Dec 29 2018
Niralamba Sarvangasana - the unsupported shoulder stand Niralamba Sarvangasana, or unsupported shoulder stand, is an asana that can be challenging even for more experienced yogis. The pose, in which the feet are stretched toward the sky and the head rests on the mat, demands not only considerable physical discipline but also flexibility, mobility, strength, and a certain amount of determination. This makes this shoulder stand the ideal exercise for advanced practitioners and the logical continuation of the supported shoulder stand. Learn how to achieve a proper execution of Niralamba Sarvangasana and how the pose affects your body and mind here. Feet to the sky, neck tense - the execution of Niralamba Sarvangasana To be able to perform the unsupported shoulder stand correctly, you should first master the supported shoulder stand (Salamba Sarvangasana) with ease. This asana essentially uses the same muscles as the unsupported shoulder stand, but by placing your hands on your hips, you have more control over your torso and can adjust the load more carefully. Also, make sure you use not only a regular yoga mat to prevent slipping, but also a soft mat for your neck . If you don't have a soft mat, you can also use a few towels or a triple-folded yoga mat – just be careful not to press your neck vertebrae too hard into the floor. Now position yourself so that your shoulders and neck are resting on the thick mat, but not your head. Now roll your hips, raise your upper body, and come into the plow pose, placing your feet behind your head. Support yourself with your hands on your hips and keep your upper body upright. From the plow pose, try to lift your straight legs and stretch them upwards. This requires a lot of back strength and core tension. If you can't do this right away, pull your legs toward you, keeping them bent, and from a squat position, stretch them toward the ceiling to practice the shoulderstand pose. In shoulder stand, make sure that your body is as upright as possible and that there is no bend in the hips. Have a partner or teacher guide you, especially at the beginning. You will now be in Salamba Sarvangasana. From this position, place your arms stretched out behind your head. Place the backs of your hands relaxed on the floor and let your palms face upwards. Hold this position for about 20 to 30 seconds, breathing calmly and with control. In a variation of the exercise, rest on your shoulders and neck and stretch your hands along your sides towards the ceiling. Exit the pose by slowly and controlled rolling your body over your shoulder blades and back. Let your back travel vertebra by vertebra along the mat, using your arms and legs as counterweights. Niralamba Sarvangasana - a difficult position with many positive effects Niralamba Sarvangasana is a challenging asana that, while being considered a classic yoga pose, gently expands the body's limits. It primarily trains strength in the lower back and core, but also in the legs and arms. The neck and shoulders are stretched in this pose. In conjunction with strengthening the lower back, Niralamba Sarvangasana is recommended for counteracting pain from prolonged sitting and desk work. It also stimulates circulation, as blood flow is now upside down. This can have a positive effect on fatigue and alleviate symptoms of stress. In Niralamba Sarvangasana, you're meant to find your mental balance along with physical balance. Since your arms aren't available in the unsupported shoulder stand, your back has to do much more work. This form of shoulder stand effortlessly bridges the gap between balance and strengthening. Image © ivanvess / 123rf.com
Salamba Sarvangasana: Seeing the world from a different perspective
by Nick
on Dec 22 2018
Salamba Sarvangasana: Seeing the world from a different perspective The "mother of all asanas" is a name that raises high expectations. But if you've ever practiced Salamba Sarvangasana, you may have already felt some of its beneficial effects right away. It's no coincidence that the pose is also well-known in the Western world, and is often practiced by children in kindergarten as a candle pose. Here you'll learn what physical, mental, and spiritual benefits you can get from simply turning the world upside down and looking at it from below. Experience holistic effects The name alone tells you that supported shoulder stand is one of the most important disciplines and is one of the 84 core asanas of classical Hatha Yoga. "Sarva" means "all," "anga" means "part," and "asana" as a term for "exercise" is certainly familiar. Salamba Sarvangasana, or "Candle," is a pose that can have a positive effect on your entire body and mind. Read here how you can benefit from this inversion. Salamba Sarvangasana stimulates your body's metabolic processes and can particularly support thyroid function. Regarding the skeletal structure, the spine, in particular, remains flexible. Your internal organs, especially your digestive and sexual organs, are gently activated. The more you can immerse yourself in Shoulderstand, the more calming it will likely have on you. This complements the gentle stretching of the neck muscles , which are often strained in everyday work. If you're on your feet all day, you'll also feel the beneficial relief for your blood vessels. Listen to your body as you go. The candle is one of the classic rejuvenation exercises in yoga. As an inversion, it regulates your prana and can support a youthful appearance. Seeing the world from below can sometimes also break through entrenched ways of thinking and open up new paths. Try it! How to get into shoulder stand
Never practiced Salamba Sarvangasana? Give it a try, ideally in a yoga class first, so your yoga instructor can correct your posture or offer assistance. Begin by lying on your back on your mat, grounding yourself. Then slowly raise your legs, hips, and torso to a vertical position. Support yourself in two ways: first, by grounding your elbows to the floor, and second, by supporting your back with your hands. Gently tuck your chin toward your chest. This stimulates your thyroid and lengthens your neck. You exit this pose with the same control you used when you entered Salamba Sarvangasana. A great countermovement to the candle is Fish Pose (Matsyasana) . Help for your practice
If you don't feel confident in Salamba Sarvangasana and need more stability, you can practice Shoulderstand against a wall first. It can also be easier, especially if you lack the strength for the vertical inversion, to first rest your sacrum comfortably on a block and then practice raising your legs to the vertical position. Accurate practice is very important The better you can support yourself with your elbows (they should be as close together as possible) and hands, the better you can relieve pressure on your neck. You should also avoid swinging during shoulderstand. Make sure your hands are placed toward your shoulders for support, rather than pressing on your kidneys or directly onto your spine. If you have a neck injury or are in the second trimester of pregnancy, you should stop practicing the candle pose. However, your yoga teachers will always be able to recommend a valuable alternative to Salamba Sarvangasana that can offer similarly positive effects. Trust their experience! Image © djoronimo / 123rf.com
Sarvangasana - the Yoga Candle
by Nick
on Feb 07 2018
Sarvangasana - the Yoga Candle Sarvangasana, also known as the shoulder stand or candle pose, is one of the most fascinating Hatha Yoga poses . The reason for this is its versatility: When you stretch your legs upward to support yourself on your elbows and shoulders, almost all parts of your body are activated. This also gives rise to the Sanskrit name of the asana. The word Sarvangasana is composed of the three terms Sarva, Anga, and Asana, which mean "all," "parts," and "posture," or "posture" for all parts of the body. But how is this yoga pose performed, what should you keep in mind, what other benefits does it have, and for whom is it more or less suitable? You will find the answers to these questions below. Shoulderstand Sarvangasana - classic inversion pose Sarvangasana is one of the 84 cardinal asanas. Shoulderstand is an inversion. Its opposite pose is the fish pose, Matsyasana . Inversions refer to postures in which your body is aligned so that your heart is above your head. You should never simply jump into this pose; you must assume the shoulderstand slowly and in a controlled manner. How to perform Sarvangasana? Step-by-step instructions:
You lie on your back with your legs closed.
Place your arms at your sides, palms facing down.
As you inhale, lift your legs and pelvis.
Lift your buttocks off the floor and firmly support your lower back with both hands.
Continue lifting your back and legs while breathing rhythmically. Continue pushing your hands toward your shoulder blades and bring your chest as close to your chin as possible. Your back, hips, and legs should form a single line. Breathe into your belly and relax your feet and legs.
Hold this position for as long as you feel comfortable. 20 to 60 seconds is sufficient to begin with. Over time, you can extend it until you reach three minutes.
You come out of this position by lowering both arms and pressing them firmly into the ground.
Bend your legs slightly back and slowly roll your back down, using your arms as brakes.
When your buttocks touch the floor, you can slowly lower your legs to the floor with the help of your abdominal muscles. After shoulder stand, you can bend your legs toward your ribcage to release tension from your back. Reach your arms around your knees and grasp your other wrist with one hand. Take several deep breaths into your belly and then release your arms and legs. During Sarvangasana, you should maintain fluid movements throughout.
Relax in the corpse pose.
What are the benefits of shoulder stand? In Sarvangasana, you reverse the upright posture the body assumes when standing. This relieves pressure on the lumbar spine and leg veins, helping to prevent varicose veins. The neck is stretched and the shoulders are strengthened. The heart and circulatory system can also benefit from shoulder stand. The same applies to the thyroid. The pressure and increased blood flow harmonize and balance it. This can prevent hormonally-induced metabolic disorders. The improved blood supply to the brain has a positive effect on mental functions. Shoulder stand promotes calm and balance. Conclusion Shoulderstand has many positive effects: It can help you perceive your body in a new way. The exercise is rejuvenating and promotes harmony and a sense of unity. To perform Sarvangasana safely, a certain level of physical stability is required. You should be able to control your spine and joints in every pose to counteract the forces. This asana should not be performed if you have back or heart problems, high blood pressure, or eye conditions such as increased intraocular pressure. Image © dragonimages / 123rf.com
Eka Pada Sarvangasana - supported shoulder stand
by Nick
on Jan 24 2017
Eka Pada Sarvangasana - supported shoulder stand Shoulderstand is one of the classic Hatha Yoga poses. This fundamental element, along with the Sun Salutation (Surya Namaskar), is often taught in beginner classes. While this asana isn't easy for every beginner to perform right away, it's one of the poses that, with effective support, can be quickly incorporated into any yoga practice. This is due to its holistic effects on body, mind, and soul. Eka Pada Sarvangasana, the supported shoulder stand, is a good way to learn this asana, which is so beneficial for your well-being, or it's an alternative that you can incorporate into your practice again and again. Beneficial effects You're surely familiar with the feeling when everything becomes too much. When not only your body feels full and sluggish, but your mind also seems to be crammed with information. When you feel physically tired and emotionally overloaded, Eka Pada Sarvangasana is a way to feel light again. Firstly, you'll clearly feel the inverted posture releasing any accumulated fluid from your feet, legs, and abdomen, making it easier to excrete it later. This helps cleanse toxins—in short, everything that unnecessarily burdens your body. If you're trying to lose weight, shoulder stand is also a helpful asana. Through the increased blood flow to your brain, you'll also experience how your nervous system is revitalized and re-energized in Sarvangasana. The three upper chakras of your body are noticeably revitalized, which you'll notice, for example, in an improved ability to concentrate or learn. At the same time, your thoughts calm down, and your soul regains balance after the stress and hectic pace of everyday life: It's not for nothing that shoulder stand is a pose that has a lot to do with balance—both internally and externally! Finding balance with support The fact that the classic shoulder stand requires a certain amount of balance is something that initially puts many beginners off. It requires not only balance but also a certain amount of trust to engage with this unfamiliar posture and to let go a little. Eka Pada Sarvangasana, the supported shoulder stand, helps you with this. The translation of the Sanskrit term Eka Pada Sarvangasana clearly shows you what this exercise looks like and how it supports you both physically and mentally: "Eka" means "one," "Pada" is the foot, and "Sarvangasana" is a combination of "sarva" (whole) and "anga" (body limb) and is the name for the classic shoulder stand. Eka Pada Sarvangasana is a shoulder stand in which you stand with one foot on the ground, thus supporting your balance. Eka Pada Sarvangasana: between the Supreme and the Earth Even though it's a supportive asana from yoga practice, Eka Pada Sarvangasana isn't just recommended for beginners. In this pose, you experience two poles that are important for a yogi. Through the rising body and the upward-pointing leg, you feel connected to the highest, while simultaneously rooted to the earth through the grounded leg. In this static asana, calmly focus on these two aspects. This creates security and harmony, which you need as a solid foundation for your everyday life. Your way into the shoulder stand with support Depending on your physical condition and personal preference, you basically have two ways to get into Eka Pada Sarvangasana. Either you lift the leg you want to extend from the plow position (preferably with a pillow underneath ). This variation offers yoga beginners in particular better control and control during the exercise. If you're already a somewhat experienced yogi and have mastered the classic shoulder stand, you can also lower one leg from Sarvangasana, grounding yourself in Eka Pada Sarvangasana. Image © filipfico / 123rf.com