Technique of execution:

Salamba Sarwangasana

  1. Take 3-4 blankets and fold them neatly. The finished support under the shoulders must meet three necessary conditions. First, it should be wide enough and long enough for it to fit freely on shoulders and elbows. Secondly, it is high enough to relieve the strain from the neck. Thirdly, it should be smooth and smooth, without wrinkles, as hands should be kept on the same level. Laying blankets on top of each other, try to perfectly align the edge of the support, where the neck will be located. Lie on your back so that your shoulders are placed on a stand 2-3 cm from the edge, and your head is on the floor. Bend your knees and stretch your arms along the sides with your palms up.
  2. Gently press the back of the head to the floor, and shoulders and hands - to the blankets. This will help preserve the natural curve of the neck. Make sure there is a gap between the neck and the floor - only now you can move on.
  3. On exhalation tear the pelvis off the floor and bring your knees to your face. At the same time, bend your arms in the elbows and place your palms on your back as close as possible to the scapula, pointing your fingers towards the pelvis.
  4. On inspiration, direct the knees to the ceiling, lowering the heels to the buttocks and leveling the hips in line with the body.
  5. Pull the coccyx toward the pubic bone and slightly wrap the upper thighs inward.
  6. On inhaling, straighten your legs in your knees, pointing your heelsTo the ceiling. When the back surface of the legs is fully opened, push the pads under your thumbs upward from the body so that the inner surface of the legs is slightly longer than the outside.
  7. Unroll the upper parts of the hands from the inside outwards andTake your shoulders from your head. Feel how these actions extend the neck. Evenly distribute the weight of the body between the elbows and shoulders and gently press the occiput to the floor to maintain a natural cervical bend.
  8. Actively press the back surface and the topPart of the shoulders to the support, trying to bring the upper back into a vertical position. Expand and lift the chest, pulling the scapula and directing the sternum to the chin. The forehead should be relatively parallel, and the chin - perpendicular to the floor. Gradually, move your palms closer to the shoulder blades. Gently pull in the belly to stretch even more - this will reduce pressure on the shoulders. Watch the breath - despite the fact that in an inverted position it can require more effort, breathe smoothly and calmly. Actively stretch your legs and move your palms closer and closer to the shoulder blades. This will help to open the chest, shoulders and collarbone. Do not strain your eyes and look at the center of the chest.
  9. To get out of the pose, on exhalation bend your knees and, without lifting your head from the floor, gently drop to the floor, supporting the hand basin.
  10. Rest for a few seconds in a prone position,To avoid a sharp jump in intracranial pressure. Initially, stay in Sarvangasan for 5-10 cycles of breathing, gradually increasing the stay in it to 5-7 minutes.

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