Shoulder Stand

"Salamba Sarvangasana"


Before attempting shoulder stand, lie on your back and breathe in and out, tightening all the muscles.

- Place the hands on the hips, just below the waist.
- Bring the hips and legs up to vertical position, making the spine and legs perpendicular to the ground (90 degrees)
- Then raise the entire torso up to 90 degrees, making the body forma straight line from shoulder to toes.
- Breathe deeply

Checkpoints:
Make sure the elbows are not too far apart.
Make sure your weight is supported by the shoulders, NOT THE NECK.

Effects of the posture: This posture is especially good for women. It releases pressure on all of the organs and stimulates the thyroid gland. Every woman should do this posture for 5 to 7 minutes a day.


Cautions: One should not perform inverted postures during menstruation. Inversions performed during menstruation arrest the menstrual flow. They dry up the uterus and can lead towards complications like cysts and fibroids if practised during menstruation. On the other hand, inversions can control menstrual bleeding when it exceeds its normal duration or if it occurs in between. They check the flow and strengthen the uterine system. They dry up the area faster than any other Asana.
One should immediately commence the practice of inversions after completion of menstruation since it is the time for re-establishment of hormonal balance. Such a practice will prevent diseases like endometriosis, leucorrhea and also miscarriages. They help in maintaining the health of the reproductive organs.

Pregnancy is an opposite state of menstruation as the fetus has to be retained. Inverted postures should be performed in the first three months when there is a chance of miscarriage especially for those who are prone to miscarriages and abortions. One can continue practising them up to the end of pregnancy. Their regular practice strengthens the spine, improves blood circulation, checks water retention, prevents infection, maintains hormonal balance, lubricates the reproductive passage, checks blood pressure, maintains emotional and mental balance.

Camel Pose

^ Begin by sitting on the heels and rising up onto the knees
^ Root yourself with the knees, press firmly into the earth
^ Bring the pelvis/hips forward
^ Tilt the tailbone under
^ Lift the heart center and exhale as you lean back
^ Grab your heels or ankles
^ Drop the hed back
^ Breathe long and deep



Checkpoints:
*Do not have the knees too far apart. Keep them approximately two fists apart.

Effects of the posture: Camel Pose adjusts the reproductive organs and opens the heart center. This posture is also excellent for spine health. We need a flexible spine in order to cultivate a flexible attitude, to be able to relax and be strong at the same time.