Sunday, April 18, 2010
Salamba Sarvangasana Demonstrated Professionally
I also found a video walk-through of the asana demonstrated by the founder of a yoga studio in Washington D.C. (this particular studio teaches solely the Iyengar style of yoga): http://www.youtube.com/watch?v=4GzumJNXW88
Sanskrit Name
Translation:
In Sanskrit, "sa" means "with", "alamba" means "support", "sarva" means "all", and "anga" means limb. Literally, "with support all limb".
In Sanskrit, "sa" means "with", "alamba" means "support", "sarva" means "all", and "anga" means limb. Literally, "with support all limb".
Practicing the Asana in 5 steps
1. Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other. You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose. Then lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor. Lay your arms on the floor alongside your torso, then bend your knees and set your feet against the floor with the heels close to the sitting bones. Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into the front torso.
2. Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face. Stretch your arms out parallel to the edge of the blanket and turn them outward so the fingers press against the floor (and the thumbs point behind you). Bend your elbows and draw them toward each other. Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso. Raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width.
3. Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and hanging the heels down by your buttocks. Press your tailbone toward your pubis and turn the upper thighs inward slightly. Finally inhale and straighten the knees, pressing the heels up toward the ceiling. When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.
4. Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Press the backs of your upper arms and the tops of your shoulders actively into the blanket support, and try to lift the upper spine away from the floor. Gaze softly at your chest.
5. As a beginning practitioner stay in the pose for about 30 seconds. Gradually add 5 to 10 seconds to your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually and 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. To come down, exhale, bend your knees into your torso again, and roll your back torso slowly and carefully onto the floor, keeping the back of your head on the floor.
2. Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face. Stretch your arms out parallel to the edge of the blanket and turn them outward so the fingers press against the floor (and the thumbs point behind you). Bend your elbows and draw them toward each other. Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso. Raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width.
3. Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and hanging the heels down by your buttocks. Press your tailbone toward your pubis and turn the upper thighs inward slightly. Finally inhale and straighten the knees, pressing the heels up toward the ceiling. When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.
4. Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Press the backs of your upper arms and the tops of your shoulders actively into the blanket support, and try to lift the upper spine away from the floor. Gaze softly at your chest.
5. As a beginning practitioner stay in the pose for about 30 seconds. Gradually add 5 to 10 seconds to your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually and 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. To come down, exhale, bend your knees into your torso again, and roll your back torso slowly and carefully onto the floor, keeping the back of your head on the floor.
Benefits & Effects of the Asana
• Calms the brain and helps relieve stress and mild depression
• Stimulates the thyroid and prostate glands and abdominal organs
• Stretches the shoulders and neck
• Tones the legs and buttocks
• Improves digestion
• Revitalizes nerves
• Purifies blood
• Increases circulation
• Spine decompresses and realigns
• Invigorates and rejuvenates entire body
Helps relieve...
• Symptoms of menopause
• Fatigue and insomnia
• Asthma
• Infertility
• Sinusitis
• Constipation
• Indigestion
• Excessive anger or hate
• Migraine headaches
• Hemorrhoids
• Anemia
• Hypertension
• Stimulates the thyroid and prostate glands and abdominal organs
• Stretches the shoulders and neck
• Tones the legs and buttocks
• Improves digestion
• Revitalizes nerves
• Purifies blood
• Increases circulation
• Spine decompresses and realigns
• Invigorates and rejuvenates entire body
Helps relieve...
• Symptoms of menopause
• Fatigue and insomnia
• Asthma
• Infertility
• Sinusitis
• Constipation
• Indigestion
• Excessive anger or hate
• Migraine headaches
• Hemorrhoids
• Anemia
• Hypertension
Awareness- How I feel in the Asana
In this asana, I feel very light and comfortable. It doesn't feel like I'm fighting gravity in effort to stay off the ground, as I do in poses such as Warrior I. Because I'm not putting all of my energy into simply sustaining the basic form of the asana, I'm able to work on finer things like getting my hips up and straightening the line of my body. There is a bit of tension in my neck because of the angle it makes with my body, but the blankets help take off some of the stress. I also feel some instability when I first swing my legs up and when I come down from the posture, but I become steadier once I'm actually in the asana.
References
John Schumacher Teaches Salamba Sarvangasana I. 21 Dec. 2008. Web. 4 Mar. 2010. .
"The Shoulder Stand (Salamba Sarvangasana) :: Yoga.com." Yoga :: Yoga Books :: Yoga Videos :: Yoga Mats :: Yoga Clothing. Web. 4 Mar. 2010..
"Yoga Journal - Supported Shoulderstand." Yoga Journal: Yoga Poses, Classes, Meditation, and Life - On and Off the Mat - Namaste. Web. 4 Mar. 2010..
"The Shoulder Stand (Salamba Sarvangasana) :: Yoga.com." Yoga :: Yoga Books :: Yoga Videos :: Yoga Mats :: Yoga Clothing. Web. 4 Mar. 2010.
"Yoga Journal - Supported Shoulderstand." Yoga Journal: Yoga Poses, Classes, Meditation, and Life - On and Off the Mat - Namaste. Web. 4 Mar. 2010.
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