The Mother of all yoga poses

Is anyone else really happy that February is over?  This month's pose is Shoulderstand (named by Iyengar as the mother of all yoga poses).  The sanskrit name is Salamba Sarvangasana.  In this pose the entire body is supported by the shoulders (as the name states) and the benefits of this  pose are nearly endless:
-improved circulation
-improved digestion
-reduced swelling in the legs
-brings fresh blood to the heart
-renewed sense of energy and well-being
-calming for the nervous system
-strengthens the immune system
-increases confidence

The list goes on but the point is- this pose (practiced correctly which we will get to in a moment) is a very important pose in the yoga practice.

That being said- if you are new to this pose I highly encourage you to go a class and learn it in person from a teacher, it is important to practice this pose carefully and correctly so you can get all the benefits.

I like to use blankets as support for this pose- take 2 (or more) yoga blankets and stack them with the 'neat' sides together (the sides with the creases matching up).  Place this stack with the neat edges toward the back of your mat.  Lie back with your head on the floor and the blanket supporting your neck and shoulders.

Before you take the legs up, take the legs up and over and bring the feet towards the floor behind your head, interlace your fingers and get the tops of your shoulders onto the blankets, elbows shoulder width apart.  Once your are here do not turn your head, if you need to readjust come all the way down and start over, you don't want to put strain on your neck.  Then bring your hands to your lower back and take the legs (slowly, one at a time at first) up towards the ceiling.  If this pose is new to you just hold for about a minute and then come down, building as you feel more comfortable up to 10 minutes.

Come down in reverse, bring the feet back overhead, release the arms and roll down slowly, one vertabrae at a time.

To release this pose hug your knees into your chest and take a simple twist- arms out to the sides of you, drop the knees to the left and look to the right, hold at least 5 breathes then switch sides.

***Reasons not to do this pose: if you have neck or shoulder injuries, are on the first few days of your period, glaucomoa, high blood pressure, history of stroke, neck or shoulder injuries

If you are not practicing Shoulderstand a good alternative is simply to take your legs up the wall, it is still an inversion and you will still get most all the benefits of Shoulderstand. You can do this pose with or without the bolster support under the lower back (bolster shown below).

Peace and Light to you all.