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| SHOULDERSTAND (SARVANGASANA) |
It is believed that three asanas alone will keep the body in perfect health - the Headstand, the Shoulderstand and the Forward bend. The Soulderstand invigorates and rejuvenates your whole body - the Sanskrit name Sarvangasana means literally "all parts pose". An ideal pick-me-up, it gives many of the same benefits as the Headstand, with the difference that averting the body at right angles to the head stretches the neck and upper spine and, most important, stimulates the thyroid and parathyroid glands by pressing your chin into the base of your throat. The pose encourages deep abdominal breathing because it limits use of the top of your lungs. Initially this may feel a little constructing, but you will soon adapt as you relax into the pose. To come out of the Shoulderstand, always use the roll-out described below.
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| 1. Lie down on the floor with your legs together and your hands, palms down, by your sides. Inhaling, push down, by your sides. Inhaling, push down on your hands and raise your legs straight up above you. |
2. Lift your hips off the floor and bring your legs up, over and beyond your head, at an angle of about 45 degrees. |
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| 3. Exhaling, bend your arms and support your body, holding as near the shoulders as possible, thumbs around the front of the body, fingers around the back. Push your back up, lift your legs. |
4. Now straighten your spine and bring the legs up to a vertical position. Press your chin firmly into the base of your throat. Breathe slowly and deeply in the pose, gradually trying to work your elbows closer together and your hands further down your back toward the shoulders, so as to straighten your torso. Keep your feet relaxed. |
Shoulderstand roll-out
To come down from the pose, lower your legs to an angle of about 45 degrees over your head, place your hand palms down behind you, then slowly roll out of it, vertebra by vertebra. Breathe normally until your whole spine is resting on the floor and your legs are at right angles to it, then exhale as you slowly lowe your legs, keeping the knees straight.
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