Sarvangasana – Shoulder Stand Yoga Pose

Sarvanga Asana-Shoulder Stand Pose L4
Author: theholisticcare.com
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This asana is sometimes called a “candle” because the body is kept straight as a candle in this posture. The Sanskrit sarvangasana means ‘all the body’.

This asana has countless benefits. Sarvangasana activates most of the important glands and help improve their function. This asana is equally important for both men and women. It can be tried by persons of all age levels.

Position and Readiness

Lie dawn on your back on the floor. Keep the palm down and near to the body. Bring the heels and toes together and keep them loose. Make the whole body straight and look towards ceiling. Breathe normally.

Steps

Exhale and Inhale deeply while raising your both legs and spine until they make angle of 90 degree with the floor. Attain the Uttanpadasana posture. Exhaling raise the waist and push the legs backward over the head. Support the waist with both the hands, using your hands get the legs, waist and back in one straight line and stabilize them in this position, stretch the toes towards ceiling. Keep your spine, legs straight and sight on the toes. when the body has been raised to a maximum point stay there and breathe slowly and deeply with the abdomen and concentrate on the thyroid gland. Chin is placed in the Jugular notch forming a tie which is called ‘Jalandhar Bandha’. Stay in this position for ten to fifteen seconds during first week. Gradually develop the time to one minute in a month. To come out of this posture, Inhale and exhaling, slightly lower the legs towards head and maintaining the balance of the body remove the hands supporting the waist back to the normal position. Inhaling , place the waist on the ground keeping legs straight as in the Uttanpadasana. Exhaling, bring legs back to the normal position without jerk or speed.

Benefits

It stimulates the thyroid gland to work at peak efficiency. It’s the thyroid gland which is mainly responsible for your correct weight and youthful appearance (it controls metabolism). To some extent pituitary gland also get stimulated thus helps improve their function. The shoulder stand also regulates the sex glands. It vitalizes the nerves, purifies the blood. This helps improve the blood circulation as impure blood easily reaches the heart It gives a healthy stretch to the neck muscles. It is beneficial for people suffering from poor circulation, constipation, indigestion, asthma and reduced virility. It also helps cure varicose veins and haemorrhoids. This pose is especially recommended for women after childbirth and for those suffering from painful menstruation, other female disorders, and seminal weakness. For the asthematics, Sarvanga asana has medical value. It exercises all the bronchioles and totality of lungs.The whole respiratory system is invigorated and strengthens.

Ushtrasana – Camel Yoga Pose ऊष्ट्रासन

Ushtra Asana-Camel Pose L2 - Copy
Author: theholisticcare.com
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In Sanskrit the word ushtra means camel.

Position of Readiness 

Fold back both the legs at the knees (keep them apart from one another at about six inches) and be seated on the curve of soles and toes, keeping the heels apart and turned upwards under the hips. Make the body straight. Keep the head, the neck and the spine in one line. Look in front. Put the palms on their respective side knees. Breathe normally.

Steps

Go down on your knees and reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.

Inhale through the nostrils and holding the heels, straighten the thighs and waist. Bend the head and neck backwards as much as you can. Push the waist area slightly forward. Breathe normally and stay in that position for 6 to 8 seconds.

Now exhaling return to the kneeling position. Release the left hand first and straighten up the left side of the body a little. Then release the right hand and make the body straight and in the kneeling position.

Daily Practice

Do it a maximum of four times daily initiate with two.

Benefits

For the asthmatics Ushtra Asana brings a good effect upon the whole of respiratory system activating the facial tissues; the nasal passage, the pharynx, the lungs and the whole of respiratory organs and the nerves

It also corrects many disorders of the neck, shoulders, and the spine throat trouble, tonsil, voice defect and chronic headache etc. It cures various types of visionary defects of the eyes and strengthens all the sense organs.

 Also see  Ushtrasana – Camel Yoga Pose ऊष्ट्रासन

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