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Viparita Sthiti
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Asana
From Salamba Sarvangasana I, remove your hands from your back and interlace your fingers behind you. Maintain your outer shoulders on the blankets as you turn your thumbs down towards the floor and open the palms away from you.
1.Press the arms and hands down as you continue to lift your back ribs and shoulderblades into the back. 2. Lift the buttocks up towards the ceiling as you reach the inner legs up. 3. Keep this as you move your buttocks foward and your thighs back.
Geometry: In this inverted pose, all my limbs are supported on my upper arms and shoulders. The back of my head is on the ground.one leg stays in line with the hips and shoulders and one leg extends overhead as in parsva halasana.From Salamba Sarvangasana:Keep the left leg straight, turn the right leg out so the toes point to the right.
Geometry: In this variation of Halasana – The legs are stretched straight overhead towards one side of the body and then the other side.
From Supta Tadasana1. 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 Sarvangasana1. 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.
Geometry: In this inverted pose, all my limbs are supported on my upper arms and shoulders. The back of my head is on the ground. One leg stays in line with the hips and shoulders and one leg extends overhead in halasana.
Actions:
From Halasana or Ardha Halasana.
Exhale and take the right leg straight up towards the ceiling. Move the back towards the front of the body and lift the chest. Exhale and take the right leg down to Halasana/Ardha Halasana. Extend through the feet and straighten the legs as you lower one leg at a time towards the floor.
Stretch the left leg from the groin upwards.
Draw in the left knee and keep it taut.
Geometry: In this inverted posture the weight of the body is on the forearms and the body is balanced on the head. The torso and legs stretch straight up as in Tadasana.
Orientation in Room: Teach with your back to the students so they can see your shoulders lift up away from the floor. Take beginner students to the wall. If the student's back is on the wall, then do not go up but stay in ardha sirsasana.
With the back on the floor, the back of the head, neck and shoulders remain on the floor. The pelvis is lifted and supported on a block. The Legs are extended.1. Lie on the floor, knees bent, toes pointing towards the wall. 2. Keep the head, neck and shoulders on the floor, press the feet on the floor and raise the hips/buttocks off the floor.3. Place a block vertically under the sacrum towards the tailbone.4. Straighten the legs, one at a time, the center of the back of the heels on the floor.5. Externally rotate the arms and open the chest.6. Extend the arms along the floor towards the feet.
This is an inverted pose. The back of the head, neck, shoulders and upper arms are on the floor. The torso is perpendicular to the floor with the hips over the shoulders. The legs are overhead and spread wide apart. The arms stretched to hold the toes.
1. From Halasana or Karnapidasana stretch the legs straight and spread the legs as far apart as you can.
2. Pull the trunk up and extend the backs of the knees.
3. Hold the right toe with the right hand and the left toe with the left hand.
4. Keep the heels up.
In this pose, both the ears are pressed by the bent legs. The outside noise is shut off which makes one turn inwards.
This is an inverted posture where the head, neck, shoulders and upper arms are on the floor, the torso is perpendicular to the floor, the legs are over head with the knees bent and inner knees and thighs press the ears.
1. From Halasana, place the hands on the back.
2. Exhale, flex the knees and bring the right knee by the right ear, the left knee by the left ear and rest the knees on the floor.
Geometry: In this inverted pose, the weight of the body is on the upper arms, shoulders and back of the head (as in Salamba Sarvangasana). The hands are on the back and the legs are stretched straight overhead.
a. From the floor
b. From Salamba Sarvangasana If you cannot swing the legs up or cannot lift the buttocks up from the floor keep a bolster or a block under the buttocks to elevate them. From Supta Tadasana:
b. From Salamba Sarvangasana If you cannot swing the legs up or cannot lift the buttocks up from the floor keep a bolster or a block under the buttocks to elevate them. From Supta Tadasana:
Salamba Sarvangasana literally translates as Supported Whole Body Pose. Figuratively, this meaning holds true as the whole body benefits from this pose.
1. Start in Supta Tadasana, palms down, with 3 four-fold blankets on top of an two-fold blanket on your sticky mat.
To learn the pose, practice near a wall.
Practice Urdhva Hastasana to learn the arm actions in the pose.
For the first variation, the palms turn out when you place the hands a few inches away from the wall.
Press the palms firmly as you externally rotate the upper arms and move the shoulderblades into the back.
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