By Sarvangasana (Shoulder Stand)
- To do Sarvangasana, begin by lying on your back, with feet together and hands resting on the sides of the body. The palms are down on the floor. The chin must be attached to the chest and toes pointing toward your face.
- Inhale and lift your legs ninety degrees and help yourself with your hands to lift the hip off the ground as high as possible.
- Bring your hands up to your hips, until you reach the top of your back until you are supported mainly on the shoulders. The palms should offer strong support and legs should be stretched.
- In this yoga posture, keep your feet together but relaxed and straight legs. Elbows should be close to the body to give a firmer support. Pressing the chin against the chest thyroid and parathyroid are stimulated. Close your eyes and draw attention to breathing.
- Hold the pose for 30 seconds if you are a beginner and gradually increase holding up to two minutes. Enjoy the relaxing benefits of abdominal breathing that comes with this position and focus on the benefits of posture.
- To exit posture, lead legs to a degree of 45 degrees above your head and your hands on the floor, arms straight and palms down. Use your hands to back down in a controlled manner gradually.
Halasana (Plow Pose)
- It starts at the shoulder stand. Lie on your back, feet together and hands resting at your sides with palms down. The chin must be attached to the chest and feet flexed.
- In inhalation, hands pressed down, lift your legs off the floor and raise hips to be resting on the shoulders. Bend your arms and support your back with your hands.
- Slide your hands as close to your shoulder as possible keeping legs straight until you reach the top of your back. Hands should provide strong support. Board chin to chest.
- Try your shoulder blades together as you can, arms close together and raise the feet as high as you possibly can but with relaxed feet. Your body should try to make a straight line from your shoulders to your feet. Do some deep breaths.
- Maintaining strong support in the back and legs straight allows feet to fall to the ground, above your head. If you can touch the ground, free hands and stretch your arms behind back, palms of hands resting on the floor and fingers intertwined to gather more of shoulders. If your feet do not reach the floor, continue holding back with your hands and the shoulder stand.
- Stretch your arms away from your body. Keep your legs straight and a little closer head to toe. The heels are close to the ground. This will cause more intense stretching.
- Remain in plow pose for 30 seconds. At this time, do not stop breathing deeply. You can close your eyes and deepen the calming effect.
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