Stay Young with Easy Yoga: How to Be Healthy, Strong, Flexible, and Focused in Your 50s, 60s, 70s, and Beyond by Bacall Patricia

Author:Bacall, Patricia [Bacall, Patricia]
Language: eng
Format: epub
Publisher: Benesserra Publishing
Published: 2015-03-12T22:00:00+00:00

Caution: Shoulderstand has the potential for overstretching the muscles and tendons in the neck, so care should be exercised in setting up for and staying in the posture. When practicing Shoulderstand for the first time, fold up a blanket and place it under your shoulders, so that it comes below your seventh cervical vertebrae, while your neck and head remain on the mat. This additional height for the body takes some pressure off the back of the neck and reduces the angle at which the neck gets stretched.

You might feel awkward getting into the pose for the first time. Take your time and keep your mind on your alignment. Once you’re in the pose, you will gain all of the benefits.

How to do it:

Begin by lying flat on your back with your legs extended and your arms at your sides, palms down. Bend your knees and place the soles of your feet flat on the floor.

On an inhale, use your abdominal muscles to lift your legs and hips off the floor. Curl your torso and bring your knees in toward your face. Catch your hips with your hands to help lift them up, and bring your torso perpendicular to the floor, with your feet over your head, similar to Plow Pose.

With your elbows bent, place your hands on your lower back with your fingertips pointing up toward the ceiling. Keep your elbows on the ground, shoulder-width apart. Do not let your elbows splay out to the sides.

When you are comfortable, lift your thighs (beginners, lift one leg at a time) so they are vertical to the floor, keeping your knees slightly bent. Draw your tailbone toward your pubic bone. Then straighten your legs fully and reach your feet up to the ceiling, pushing your hips forward slightly. Lift through the balls of your feet.

Try to bring your shoulders, hips, and feet into one line. This is accomplished most easily by pushing the hips forward (toward your head) and the feet backward.

Bring your big toes together, and slightly rotate your legs inward. Spread out your toes.

Keep your head and neck in line with your spine and do not turn your head. Draw your shoulder blades firmly into your upper back. Soften your throat and allow your gaze to rest on your belly.

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