Sitting Comfortably by Swami Saradananda

Author:Swami Saradananda
Language: eng
Format: epub
ISBN: 9781786784858
Publisher: Watkins Media
Published: 2021-06-15T00:00:00+00:00

1. Lie on your back with your legs extended and together. Place padding under your shoulders if desired.

2. Bring your hands to your buttocks, with your elbows on the ground; then lift your legs and trunk as you slowly walk your hands down your back, toward your shoulders.

3. Try to bring your body – and legs – up into as straight a line as possible. Try to have your hands flat on your back, with your fingers pointing in toward your spine.

4. Keep your legs straight but consciously relax your calf muscles and your feet. Your chin should be pressing against your breastbone. Allow your face, tongue and throat to soften.

5. If you are new to the Shoulderstand, hold for no more than 10 seconds. Once comfortable in the pose, gradually increase to 3 minutes. Be sure not to move your head or neck while in position.

6. To come down, slowly lower your legs halfway to the ground behind your head and place your hands and forearms flat on the floor behind your back. Then, keeping your head on the ground and pushing your hands into the ground, slowly unroll your body, lowering the vertebrae one by one.

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