Learn the Shoulder Stand - Sarvangasana

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Refine your Shoulder Stand, Sarvangasana.

This material will guide you towards building a foundation in Yoga practice.
Don't miss the video on the Half Headstand.

This pose increases the flexibility of your spinal cord and strengthens the abdomen.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.

Sitar by Shri Basab Sen

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In this video, you will learn the shoulder stand, also known as Sarvangasana.

Lie down on the mat and relax in corpse pose.

Exhale and bend your knees with your feet on the floor.

Raise your hips off the floor and bring your knees over your chest.

Place your palms on your hips.

Slide your hands to the middle of your back and exhale as you straighten your torso and hips.

Your knees should be bent in this position.

Now, slowly raise your feet and point the toes upward.

Your body should be perpendicular to the ground and only the back of your neck, shoulders and upper arms should rest on the floor.

Breathe normally and hold the pose for 20-30 seconds or as long as you can without straining yourself.

The elbows should not spread outward as you would then tend to sink from the trunk.

To release from the pose, exhale as you bend your knees and place your palms on the floor.

Gently, lower your buttocks to the ground followed by your legs.

Lie back in corpse pose and relax.

Perform Matsyasana, the fish pose to counter the shoulder stand.

This pose increases the flexibility of your spinal cord and strengthens the abdomen.

It can also alleviate hypertension and breathing problems, improve digestion, and treat haemorrhoids, hernia and urinary disorders.

You have now learnt sarvangasana, the Shoulder Stand.

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