Langalasana
From Supta Tadasana
1. Start in Supta Tadasana, palms down, with 3 four-fold blankets on top of open blanket on your sticky mat.
2. Draw the knees into the chest and take the knees over the head.
3. Extend the legs onto the floor or onto a chair, block or bolster support.
4. Place the palms of your hands on either side of your spine with the fingers pointing up towards your tailbone.
5. Extend the arms overhead. Exhale and come down.
From Salamba Sarvangasana
1. Keep palms pressing into the back and the legs straight, Lower the legs until the toes reach the ground. Take your chest and hips slightly back to do this.
2. If it is too difficult to control the legs, lower your legs one at a time.
3. Extend the legs onto the floor or onto a chair, block or bolster support.
4. Place the palms of your hands on either side of your spine with the fingers pointing up towards your tailbone.
5. Extend the arms overhead. Exhale and come down.
The effects of this pose are similar to Salamba Sarvangasana This pose benefits the endocrine, cardiovascular, nervous, respiratory, digestive, elliminative and reproductive systems of the body.
Learn to maintain the lift of the spine when the toes touch the floor.
Extend the hips towards the ceiling.
Lift the backs of the knees.
Press the Toes. Lift the Thighs, the Buttocks the Trunk.
Those who cannot swing the legs overhead, can start with the pelvis on a bolster.
Practice Ardha Halasana at the Wall
1. Set your blankets up as for Salamba Sarvangasana with 3 four-fold blankets on a two-fold blanket on your sticky mat.
2. Sit in Dandasana with your back against the wall.
3. Where your heels are is the edge of the smooth folded blankets. And ultimately where your shoulders and hips will be.
If claustrophobic or find difficulty breathing, spread the feet hip distance or wider apart so the diaphragm is not compressed.
If there is too much weight in the abdomen or thighs, halasana should be practiced with the thighs on a chair.
If the breasts are heavy, the arms should point towards the feet.
If you have High Blood Pressure, practice the standing poses under the guidance of an experienced teacher before practicing Inversions.
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