Shoulderstand, or sarvangasana, is also known as the "queen" of yoga poses because of its nurturing effects on the thyroid gland, the digestive tract and the female reproductive system. Adding a twist to a shoulderstand pose can increase benefits when done correctly. The Iyengar method has such variations listed in the sarvangasana sequence, which is intended only for advanced yogis.
Before You Begin
Understand that twists done in the shoulderstand position should always be executed from the waist or hips, while the shoulder girdle works as an immobile, supportive base. The head and neck must remain undisturbed through all shoulderstand postures. Do not engage in inverted postures if you suffer from neck pain, eye pressure, vertigo or inner ear disorders. Practice intelligent sequencing by warming your spine with supine twists, shoulder openers and bridge pose before performing shoulder stand. For Upwards Lotus in Shoulderstand, the hips and legs must be properly stretched prior to coming into this position. Always use appropriate props; chairs, blankets and blocks will support your neck and tailbone.
Sideways One-Leg Shoulderstand
From shoulderstand, keep your trunk stable and rotate the right leg outward from the hip joint, while the left leg stays pointed toward the ceiling. Take the right leg down to the floor, resting the big toe of the right leg in line with the right shoulder. Lift the right outer thigh, firming the outer right hip. Keep both legs straight, extend through the heels. Hold for 10 to 15 seconds, taking normal breaths. Return to basic shoulder stand and repeat the pose with the opposite leg.
Sideways Shoulderstand
This posture is executed from shoulderstand by turning the trunk of the body at the waist, above the hips. Turn the trunk to the right, so that the left hip comes toward the wall behind your head. Allow the small of your back to balance in your left hand, with your fingers pointing toward your tailbone. Let your legs slant forward. To build thigh strength and stretch your hips, lower the heel of both legs toward the floor away from your head, keeping the legs straight and the buttocks engaged. The legs should move together. Stay for five to 10 seconds, breathing normally. Return to basic shoulder stand and continue the cycle with the opposite hip forward.
Sideways Upwards Lotus in Shoulderstand
From shoulderstand, bend the hips, bringing the legs slightly forward. Bend the right leg at the knee and bring the right foot toward the left groin, catching your right foot as far up on the thigh of the left leg as possible. Bend the left leg and bring the left foot toward the right groin, bringing your left foot as far up on the thigh of the right foot as possible. This may work better to switch the order of which leg you bend first. You can also use your hands to position your feet, but this will leave your back unsupported. It's best to do this pose with lots of support and under the supervision of a certified Iyengar instructor. From the Upwards Lotus position, turn your trunk at the waist toward the left, bringing your right hip forward. Place the right palm at the sacrum to support the twist. If you desire a stretch across the abdomen, arch your chest and lower your legs away from your head. Stay for five to 10 seconds. Return to Upwards Lotus in Shoulderstand and continue the cycle with the opposite hip forward.
Sideways Ball in Shoulderstand
From Upwards Lotus in Shoulderstand, turn the trunk to the right, stretching the sides of the body toward the ceiling. Bend at the trunk and take the crossed legs toward the right side of the head, resting the left knee next to the right ear, if possible. Hold for 10 to 15 seconds, breathing normally. Press the left upper arm down to lift the hips, then raise the knees to return to Upward Lotus in Shoulderstand. Release the legs, cross the opposite leg in front, if possible, and continue the cycle with the opposite knee to the opposite ear.
References
- "Light on Yoga"; B.K.S. Iyengar; 1979
- "Yoga the Iyengar Way: The New Definitive Illustrated Guide"; Silva, Mira, and Shyam Mehta; 1990
Member Comments