SALAMBA SARVANGASANA

Description

SALAMBA SARVANGASANA Asana group: inverted poses Translation of the name from Sanskrit: • salamba — with support; • sarva — all; • anga — part. 1. Setup Starting position: Halasana. Lower the palms onto the back closer to the shoulder blades, elbows at shoulder width, back straight. On an inhale raise the straight legs up (one at a time or both together). The chest, pelvis and legs form one straight line. Weight rests on the shoulder joints, not on the neck or the head. Do not turn the head. Foot position options: press the feet toward the ceiling; flex the feet toward you; feet up, toes drawn toward you. 2. Simplified and advanced variations Simplified variations: • create an angle between the body and the legs (move the pelvis away from the head toward the arms), weight on the elbows and shoulders; • a prop under the shoulders; • Viparita Karani; • variation with a wall. Advanced variations: • Niralamba Sarvangasana; • in Padmasana; • twists and split variations in Sarvangasana. 3. Safety CONTRAINDICATIONS: 1) Uncompensated neck injuries, protrusions and hernias; 2) Elevated intracranial, intraocular and arterial pressure; 3) Glaucoma, retinal detachment; 4) Overactive thyroid gland; 5) A history of micro-strokes; 6) Menstruation. 7) Do not transfer weight onto the head, as this creates excessive pressure on the neck. Do not turn the head. 8) Make sure there are no hair ties, hairpins, etc. on the back of the head. 9) After coming out of the pose perform a counter-pose for the neck (Matsyasana).

Effects

• back_pain
• calm_mind
• stress_relief
• boost_energy