Friday, November 18, 2011
Bibliography
"Salamba Sarvangasana." Health & Fitness. Web. 18 Nov. 2011. <http://health.indianetzone.com/yoga/hathyoga/1/salamba_sarvangasana.htm>.
"Yoga Journal - Supported Shoulderstand." Yoga Journal: Yoga Poses, Classes, Meditation, and Life - On and Off the Mat - Namaste. Web. 18 Nov. 2011. <http://www.yogajournal.com/poses/480>.
"Yoga Journal - Supported Shoulderstand." Yoga Journal: Yoga Poses, Classes, Meditation, and Life - On and Off the Mat - Namaste. Web. 18 Nov. 2011. <http://www.yogajournal.com/poses/480>.
Thursday, November 17, 2011
How I feel in the asana
This pose at first was extremely difficult for me. I was only able to keep in the asana for 5-10 seconds without my feet and legs wobbling and shaking before an inevitable fall would happen. After multiple attempts of practice on the wall, I was able to keep in the asana for longer periods of time, until I was comfortable holding the pose for at least one minute without the wall. My abs would burn from contracting and holding them and afterwards my quadriceps too would burn from contracting them. During the pose itself I found it much easier to find balance by looking at a still object, or my chest. Watching your feet wobble and shake definitely doesn't work, in fact, makes you even more unbalanced and shaky. The initial position of my neck and shoulders first felt funny and misaligned, but with time and practice I hope to improve it.
Physical and Therapeutic Benefits of the Asana
Salamba Sarvangasana, also known as the Queen of Yoga Poses (maybe because of it's menacing and demanding appearance), is one of the most beneficial of all yoga asanas. Just a few of the benefits of properly executing this Queen pose is balancing the function of the endocrine system which uses blood vessels to transport signals throughout our entire body. Your endocrine system is incredibly important to other functions of your body such as your metabolism, tissue function, growth and development, and even our mood. Other physical benefits is better toned legs and buttocks! Known to be therapeutically beneficial for asthma, infertility, and sinusitis.
Wednesday, November 16, 2011
Critical Elements of the Asana
To ENTER:
1. To first perform this Asana, you need to take a firm blanket (or two) and fold it into a rectangle large enough to fit comfortably under your shoulders and triceps maybe 3 feet by 3 feet, and place it over your yoga mat.
2. Then, lie on the matt (facing up) with your shoulders supported by the blanket, arms by your side and head down.
3. Then, when ready, bend your knees and set your feet against to your sitting bones on the floor. Exhale, curl the pelvis, push your arms into the floor and lift your thighs close to your stomach.
4. Continue by lifting and curling your pelvis so that your knees come towards your face.
5. Raise the pelvis over your shoulders so that your torso is perpendicular to the floor.
6. Bend your elbows and place your hands on your back, walking them slowly up your back (towards the floor) but still keeping the elbows about shoulder width.
7. Inhale and straighten the knees, pointing the toes upward to the ceiling.
Relax the neck and "squeeze the lotto ticket" with your legs, also contracting the abdominals and quadriceps. Press your shoulders and back of the arms actively into the blanket for support, and do your best to lift the spine away from the floor. For beginners who may not have the strength or balance, just try keeping steady in the pose without straightening the knees and extending the legs, or even do this pose against a firm wall.
To EXIT:
When getting out of Supported Shoulderstand, you must first bend your knees back down and slowly roll your back one vertebrae at a time until your sitting bones reach the floor, using partial momentum to swing you slowly back up to a seated postion.
1. To first perform this Asana, you need to take a firm blanket (or two) and fold it into a rectangle large enough to fit comfortably under your shoulders and triceps maybe 3 feet by 3 feet, and place it over your yoga mat.
2. Then, lie on the matt (facing up) with your shoulders supported by the blanket, arms by your side and head down.
3. Then, when ready, bend your knees and set your feet against to your sitting bones on the floor. Exhale, curl the pelvis, push your arms into the floor and lift your thighs close to your stomach.
4. Continue by lifting and curling your pelvis so that your knees come towards your face.
5. Raise the pelvis over your shoulders so that your torso is perpendicular to the floor.
6. Bend your elbows and place your hands on your back, walking them slowly up your back (towards the floor) but still keeping the elbows about shoulder width.
7. Inhale and straighten the knees, pointing the toes upward to the ceiling.
Relax the neck and "squeeze the lotto ticket" with your legs, also contracting the abdominals and quadriceps. Press your shoulders and back of the arms actively into the blanket for support, and do your best to lift the spine away from the floor. For beginners who may not have the strength or balance, just try keeping steady in the pose without straightening the knees and extending the legs, or even do this pose against a firm wall.
To EXIT:
When getting out of Supported Shoulderstand, you must first bend your knees back down and slowly roll your back one vertebrae at a time until your sitting bones reach the floor, using partial momentum to swing you slowly back up to a seated postion.
English and Sanskrit Name+Meaning
(sah-LOM-bah sar-van-GAHS-anna)
salamba = with support
sarva = all
anga = limb.
Salamba Sarvangasana literally translates to "supported all limbs pose."
The english meaning of this asana is "Supported Shoulder Stand"
salamba = with support
sarva = all
anga = limb.
Salamba Sarvangasana literally translates to "supported all limbs pose."
The english meaning of this asana is "Supported Shoulder Stand"
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