Revolved Supported Shoulderstand
परिवृत्त सालम्ब सर्वांगासन
Target Muscles
Benefits (6)
- + Strengthens core and back muscles
- + Improves spinal flexibility and rotation
- + Stimulates thyroid and parathyroid glands
- + Calms the nervous system
- + Improves digestion and circulation
- + Tones abdominal organs
Avoid If (9)
- - Neck injury
- - High blood pressure
- - Heart problems
- - Glaucoma
- - Migraine
- - Menstruation
- - Pregnancy
- - Diarrhea
- - Wrist or shoulder injury
About
Revolved Supported Shoulderstand is an advanced inversion that combines the benefits of Sarvangasana with a spinal twist. It demands significant strength, stability, and precise alignment, offering profound effects on the spine, organs, and nervous system when practiced correctly.
Step-by-Step Instructions
1. Prepare for Supported Shoulderstand (Salamba Sarvangasana) by stacking 3-5 folded blankets under your shoulders, with your head resting on the mat. Use a wall for leg support if needed.
2. Come into Salamba Sarvangasana, lifting your legs and torso vertically, supporting your back with your hands, elbows shoulder-width apart.
3. Ensure your body is in one straight line from shoulders to heels, pressing down through your triceps and outer shoulders.
4. On an exhale, slowly lower your right leg towards the floor behind your head, keeping it straight and active.
5. As your right leg lowers, begin to twist your torso to the left, using your core muscles to initiate the rotation.
6. Keep your left leg lifted vertically, actively pressing through the heel. Your hands remain supporting your back, adjusting as needed to deepen the twist without compromising the neck.
7. Maintain the lift in your hips and the length in your spine. Gaze towards your left big toe if possible, or keep your gaze neutral.
8. Hold the twist for 3-5 breaths, feeling the deep internal rotation and stretch.
9. Inhale, bring your right leg back up to join the left, returning to full Shoulderstand.
10. Exhale, and repeat the twist on the other side, lowering your left leg and twisting to the right.
11. To release, slowly lower your legs to Halasana (Plough Pose) and then roll down vertebra by vertebra.