Sarvangasana ( Shoulder Stand )

 Sarvangasana:

    Steps: 
    1.  Lie down in Samastithi.

    2.  Exhale lift both your legs from hips and bring it          all  the way above your head. keep your arms 

    slightly folded and palms supporting your lower 

    back. Keep your eyes closed and chin down at all 

    times, knees straight.

3. On inhaling, slowly bring back your legs perpendicular to the floor.  Shoulders firmly pressed on the ground and Chin should be locked. Palms still supporting the back.

Coming out of Asana:

On exhaling, take your legs back to the previous position. Inhale 

gently drop your legs down without lifting your head up.

Classification:

     -  Inversion

     -  Symmetrical

     -  Lying / Supine

     -  Stay

Focus:

     -  Back

     -  Shoulders

     -  Neck

     -  Legs

Modifications:

     -  With support ( resting your feet against the wall )

     -  Keeping the legs against the wall 

Benefits:

     -  Improves digestion

     -  Stimulates thyroid, prostate glands, abdominal organs

     -  Relieves varicose veins, constipation

     -  Treats Insomnia

     -  Helps in weight loss

     -  Reduces stress and tension in neck and shoulders

    

Caturanga Dandasana ( Four limb stick posture )

Caturanga Dandasana:

 Steps:

1. Stand in Samastithi
2. Inhale and lift your arms from the front.
3. As you exhale bend down, keep your palms on the side of your feet and knees straight.
4. Transfer your weight into your hands. Hold your breath and throw back both your legs back, only palms and toes should be on the ground.
5. Inhale and arch your back and look straight. Make sure your elbows are straight. Knees and abdomen up ( shouldn't touch the floor ) Only palms and toes should be on the floor.
6. Exhale and lift your hips and look down at your feet.

Coming out of Asana:

Inhale and arch your back to Urdhva mukha svanasana.
Exhale and lift your hips to Adho mukha svanasana.

Hold and jump forward, legs should be between your palms.

Inhale and raise up.
Exhale and bring your hands down to Samastithi.

Classification:

     -  Back arch

     -  Symmetrical

     -  Standing

     -  Dynamic / Stay

     -  Samastithi

Focus:

     -  Wrist

     -  Arms

     -  Abdomen

     -  Lower back

Modifications:

     -  Keeping the knees down 

     

Benefits:

     -  Building and toning of Abdominal muscles.

     -  Strengthens the arms, shoulders and leg muscles.

     -  Strengthens the Upper and Lower back.