Eka Pada Sarvangasana
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.
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.
The left foot should stay in line with the head and should not tilt forward.
Keep the chest expanded and the shoulder blades tucked in.
b) From Salamba Sarvangasana
From Salamba Sarvangasana with the back supported by the palms and the legs straight, extend through the left leg and keep it vertical to the floor.
Exhale and lower the right leg towards the floor. Extend also through the right foot to straighten the right leg.
Inhale and lift the right leg back to Salamba Sarvangasana and take the left leg down.
Take the sacrum deeply in and the tailbone up towards the heels.
Draw the leg back into the hip.
Internally rotate the top leg.
When your leg extends towards the floor, the outer hip reaches up. The leg that extends up is the counter balance to the leg that extends down.
The chest collapses and the back rounds.
The legs are not stretched straight.
The vertical leg extends over the head.
The elbows splay wider than the shoulders.
The sides of the waist are not even.
Eka Pada Sarvangasana relieves pain in the small of the back and tones the back muscles.
Learn to lift the spine and the trunk up especially on the side that you take the leg down.
Learn to be attentive to the body and relax the brain. You should be able to do this pose without tensing the head.
Turn the upper arms inside out so the biceps turn out and the triceps along with the deltoids turn inwards. Raise the sides of the trunk and the trapeziums upward. Push the palms as much as possible downwards. Push the shoulder blades in and raise the legs in Sarvangasana.
If the errors of the final position cannot be overcome, then the leg, which extends downwards should remain parallel to the floor and the foot may be supported on a chair.
As one begins to learn inversions from Ardha Halasana, one should learn this method before one proceeds to learn from Salamba Sarvangasana.
Do not be in a hurry to touch the foot to the floor. Rather, your attention should be to maintain the spine and legs straight. Do not cave in the chest.
If the errors of the final position cannot be overcome, then the leg, which extends downwards should remain parallel to the floor and the foot may be supported on a chair. Keep the spine firm without allowing it to become convex.
Do not practice inversions during menstruation.
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