BEGINNERS COURSE LESSON 9
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CLASS 9
Props Required - 2 blocks, 2 blankets and a belt Duration - 52 minutes |
SHORT PRACTICE
Props Required - 2 blocks, 2 blankets and a belt Duration - 20 minutes |
INVERSIONS
Inversions revitalise the whole system, as when the body is inverted, the blood flows to the heart and brain more efficiently. They counter depression, balance the thyroid and refresh a tired body. They help concentration and self confidence, relieve headaches and aid with insomnia, digestive disorders and shortness of temper.
In this course, one of the inversions we begin to take a look at is Salamba Sarvangasana - Supported Shoulder Stand.
SALAMBA SARVANGASANA - SUPPORTED SHOULDERSTAND (with the support of the wall)
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1. Place 2 folded blankets a foot away from the wall, with the neat folds facing away from the wall. Sit on the side of the blanket with the left side of the torso to the wall
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2. Lean back onto your elbows and swing your legs up onto the wall. Lie on your back with the buttocks and backs of the legs touching the wall. Have the shoulders about an inch away from the edge of the blanket. Draw the shoulder blades in and lift the chest.
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3. Bend the legs bringing the soles of the feet to the wall. Press the feet into the wall and raise the hips and the chest. Support the back with the hands keeping the elbows in. ( To keep the elbows in place a belt around the arms just above the elbows)
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4. Straighten the legs keeping the feet on the wall. Lift up through the torso extending the buttocks up to the ceiling. Roll the thighs in and extend through the inner legs. Keep the feet together, spread and extend up through the balls of the feet. Hold for 2-5 minutes. Release the buttocks to the floor, roll over to the side to come up.
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