Shoulderstand

Shoulderstand (sarvangasana) is often referred to as the “queen of all yoga postures,” with Headstand being deemed the “King.” The many benefits of shoulderstand cannot be ignored, as it is a complete pose, meaning that it aides in the function of the entire body. Sri Dharma Mittra states that “some yogis do only this pose,” and it can be held from 30 seconds to 30 minutes. There is no doubt that Sarvangasana is a cure-all for most of the common ailments we encounter, like constipation and the common cold. Here are 10 ways that Shoulderstand positively affects our bodies, therefore declaring why the posture should be practiced on a daily basis.

1. Balances hormones: Sarvangasana balances the thyroid and hypothalamus glands, allowing for proper hormone production.

2. Strengthens the heart and respiratory system: Due to the fact that the body is in an inverted position, shoulderstand reduces strain on the heart. Healthy blood can easily circulate around the neck and chest, and as a result, people with asthma, bronchitis and throat ailments may get relief. 

3. Combats the common cold: Continued practice of this asana eradicates common colds and other nasal disturbances.

4. Soothes the nervous system:  This pose has a soothing effect on the parasympathetic nervous system. Therefore, those easily irritated, or prone to anger or nervous breakdowns can be stabilized and less reactive to life’s circumstances. 

5. Reduces constipation: The change in gravitational pull on the body affects the abdominal organs so that the bowels move freely and constipation is relieved.

6. Increased strength and flexibility: Shoulderstand strengthens the upper body, legs and abdomen.  The posture opens the chest and stretches the neck, shoulders and upper back muscles.

7. Decreases varicose veins: Shoulderstand assist in draining old blood from the legs, pelvis and abdominal area, therefore reducing varicose veins.

8. Stimulates the Visuddah (Throat Chakra):  Shoulderstand ignites the fifth chakra, which is associated with creativity and self-expression. When this chakra is open, our negative experiences can easily be transformed into wisdom and learning.

9. Reduces wrinkles: Due to increased blood flow to the face, wrinkles can be reduced. In addition, many practitioners notice an improved complexion with a consistent shoulderstand practice.

10. Aides in restful sleep: Shoulderstand promotes deep sleep and can assist in providing rest for people with insomnia. 

With a consistent shoulderstand practice, it is safe to say that a new sense of vigor and strength will result. You may even feel happy, confident and at peace with this posture as part of your daily practice.

As with many yoga postures, there are contraindications. People with high blood pressure, detached retina, glaucoma, hernias, cardiovascular disease, cervical spondylitis, and/or slipped discs should not practice shoulderstand. If you have or have had a neck injury, seek advice from an experienced yoga teacher before beginning to practice shoulderstand. It is advised that women avoid inversions when menstruating.  To receive similar benefits in a more restorative way, try placing a block under the sacrum to elevate the hips above the heart for Vipartita Karani (or legs up the wall).

Centering and Opening a Yoga Class

Align yourself with grace
Soften your boundaries
Open your heart and inner body
Surrender to what you know to be true

It is through your body that you realize you are a spark of divinity.

B.K.S Iyengar

We begin at the level of the physical body, the aspect of ourselves that is most concrete and accessible to all of us. It is here that yogasana and pranayama practice allow us to understand our body with ever greater insight and through the body to understand our mind and reach our soul. To a yogi, the body is a laboratory for life, a field of experimentation and perpetual research.

B.K.S Iyengar

Myths and Realities About the Core. ~ Ruthie Streiter

Myths and Realities About the Core. ~ Ruthie Streiter

10 Reasons to Do a Headstand Every Day

http://www.mindbodygreen.com/0-5501/10-Reasons-to-Do-a-Headstand-Every-Day.html
By Lisa Mitchell

Headstand (Shirshasana) is often referred to as the king of all yoga poses. Here are 10 reasons why headstand should be practiced everyday.

1. By reversing the flow of gravity, a headstand simulates a “face lift” by letting your skin hang in the opposite direction. The inverted position of a headstand also flushes fresh nutrients and oxygen to the face, creating a glowing effect on the skin.

2. Headstands increase nutrients and blood flow to the scalp, decreasing onset of grey hair. Some yogis say that it will even convert grey hair back to its natural color!

3. Headstands stimulate and provide refreshed blood to the pituitary and hypothalamus glands. These glands are vital to our wellbeing, and are considered the master glands that regulate all other glands in the body (thyroid, pineal, and adrenals). This includes our sexual hormones, so you can expect better sex with a consistent headstand practice.

4. When the adrenal glands are flushed and detoxified with headstands, we create more positive thought. Depression will decrease, as going upside down will almost always put a smile on your face.

5. It's great to bust out a headstand at a party. Your peers will be impressed!

6. Improved circulation occurs with a headstand practice. Because the heart constantly has to pump blood upward to the brain, the headstand gives the heart a rest and reduces unnecessary strain. In addition, while in headstand de-oxygenated blood is able to flow more easily from the extremities to the heart.

7. Any fluid that is retained in the feet is able to drain (edema), therefore reducing the onset and prevalence of varicose veins.

8. Headstands increase digestive fire and increase body heat. The intestines are cleansed by reversing the pull of gravity, while releasing congested blood in the colon.

9. Headstands strengthen deep core muscles. To hold a straight headstand for an extended period of time, the practitioner must engage the obliques, the rectus abdominus and the transverse abdominus. To really engage and strengthen the core, pike the legs by lifting and/or lowering both legs at the same time when coming in and out of the pose.

10. Eliminate your chances of having an ischemic stroke, as scientific evidence shows that this type of stroke rarely occurs in individuals that consistently do headstands!

Although I recommend learning headstand from a qualified teacher, its multifaceted benefits should not be ignored. Headstands can be contraindicative if you have neck injuries, extremely high blood pressure, ear and eye problems, if you are menstruating, or have acid reflux.

Top Six New Moves for Deeper Core Strength

Mar 2, 2012
Top Six New Moves for Deeper Core Strength.

Question: Are your inner thighs just as strong as the outer, back, and front of your legs?
Yeah…I thought so.

Your adductors are part of your Deep Core muscle meridian, a line that runs from feet to head that comprises your true core support and power.

Add my signature Six Core Variations for Adductors and Whole Body Core Strength to your regular yoga routine to balance the inner thighs’ strength and flexibility. This will help ease low back pain, improve posture and give you more power in all your poses:

(Pssst! Be sure to warm up really well first).

Side Plank with Variation: Begin in Down Dog. Split the left leg up, then bring knee into chest, rounded back and hips high (Core Plank). Roll onto the outer right foot for Side Plank. Bend the top, left leg, step into it—and then—surprise! Lift the straight, right leg for three breaths! Hellooo adductors!

Half-Crow Pose in Plank: Lift the left leg into Dog Splits again. This time, exhale to sweep your left knee high on your left arm. Squeeze the leg into the arm and arm back out against the leg for a strong bandha, or support. A slight bend in the elbow will challenge the arm muscles more.

Waterfall Warrior: From Half-Crow Plank, step left foot forward into a Warrior One stance. Clasp hands, and fold inside the front thigh. On the inhale, roll the torso and head back up. Exhale, wave back down, leading with the chest but still supporting with the low belly activating in and up the spine. Repeat the flow 3-5 times.

Fan Pose Lunges: From Waterfall Warrior, spin your front foot to parallel the back foot, and release hands to the mat. Spend a few breaths with one leg bent, stretching the other inner thigh, then reverse to the other leg. Then your full Prasarita Padottanasana (Fan Pose) will be even more amazing.*

*Now move into low lunge, Dog Pose, then take Child’s Pose for five breaths or so. When you’re ready, return to Downward Dog and repeat sequence on the right leg.

After completing both sides, proceed to the final poses!

Wild Angle Pose: This takes wide angle to a whole new level, as you add a side bend, a head rest (this takes your outer waist and back muscles offline more so you contact a deeper muscle meridian, like the quadratus lumborum and psoas) and a half-bound top arm. Maintain two evenly grounded sitting bones. Switch sides after a few breaths.

Eagle Curls: Come to lie on your back. Wrap your right knee over left and take the left arm over right as in standing Garudasana. Press the inner thighs together. Inhale, head and shoulders on the floor. Exhale, curl up, elbows to knees. Repeat 10 times on each side, or take an Eagle-wrap Twist on each side after the curl. Supreme yumminess will occur.

End the sequence in Goddess Pose on your back for 1-2 minutes to release the adductors and connective tissues in the groins and inner knees.

Yoga Asanas

As I come across asanas to work on more in my personal practice, I'll post photos as a reminder.......Eventually, I'll post photos of my asanas in action ♥

Dolphin Planks are work to begin to open the shoulders, create body awareness and fire the your core in preparation for arm balances....this series can also be worked with forearms separated and parallel

 

Forearm Plank - Amazing for core strengthening and sweet preparation for

Pincha Mayurasana (Feathered Peacock Pose) - one of my favorite poses to work!

Pincha Mayurasana

Visvamitrasana

Parighasana Variation

Purvottanasana

Focal Points & Energy Loops

Inner & Outer Spiral

Muscular & Organic Energy

Foundation - The Four Corners & Universal Principles of Alignment

The Universal Principles of Alignment

OPENING TO GRACE Having the intention to place oneself—body, mind, and heart—in alignment with the flow of supreme consciousness. This involves approaching asana practice with an attitude of softhearted devotion.

MUSCULAR ENERGY A drawing of energy from the periphery of the body into the Focal Point (see below), which increases stability, strength, and physical integration in the pose.

INNER SPIRAL An ever-expanding energy spiral that moves outward from the core; it runs from the feet up through the pelvis into the waistline area. Inner Spiral rotates the legs inward, moves the thighs backward, and widens the thighs and pelvis.

OUTER SPIRAL An ever-narrowing spiral that moves inward toward the core; it runs from the waistline area down through the tailbone and out through the legs and feet. Outer Spiral rotates the legs outward, moves the tailbone and thighs forward, and draws the pelvis and thighs closer together.

ORGANIC ENERGY An outward extension of energy from the Focal Point through the core lines of the body to the body's periphery, which increases expansion, flexibility, and freedom in the pose.

The Secondary Principles


FOCAL POINT A localized power spot within the body. Muscular Energy draws into it, and Organic Energy extends out from it. There are three possible locations for the Focal Point: the core of the pelvis, the bottom of the heart, and the upper palate. In any given pose, only one Focal Point is active. The active Focal Point is the one nearest the most weight-bearing part of the pose. When the three possible Focal Points are equally weight-bearing, the pelvic Focal Point becomes the active one by default.

SIDE BODY LONG Lengthening the sides of the ribs so the tops of the shoulders come in line with the base of the neck.

SHOULDER LOOP One of the seven energy loops within the body. This loop originates in the upper palate and flows backward to the base of the skull and down the back of the body to the bottom of the shoulder blades. When you engage Shoulder Loop, the head moves back slightly and the shoulder blades move down the back. At the bottom of the shoulder blades, the loop begins arcing forward and upward as it draws the bottom tips of the shoulder blades in and upward, toward the heart. The loop continues forward and up to the palate again as it lifts the chest and opens the throat.

INNER BODY BRIGHT A soulful expansion of feeling and vital energy from within the body that gives the outer form of the body a buoyant fullness. This attitude is created in the first principle, Opening to Grace, in which the fullness of the inner Self is embraced so the inner luster of Spirit naturally shines forth.