Bandha Sarvangasana – Benefits, Steps and Precautions
The Bandha Sarvangasana is a great front hip joints opener while also it strengthens your spine, opens chest, and improves your spinal flexibility in addition to stimulating your thyroid. This pose helps your body in many ways, such as it reliefs from stress, anxiety, insomnia and it helps you with your depression.
How to Perform :
step 1: lay down on the floor,bend your keens and set your feet on the floor.
step 2: exhale, press your inner feet and arms into the floor, push your tail bone upward,firming the buttocks,lift the buttocks.
step 3: keep your thighs and inner feet parallel.
step 4: extend your hands below your pelvis and extend through the arms to help you stay on the shoulder top.
step 5: The buttocks should be lift up till the thighs are about parallel to the floor.
step 6: Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.
step 7: Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin.
step 8: Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it’s resting on the blanket) up into the torso.
step 9: Stay in the pose anywhere from 30 seconds to 1 minute.
step 10: Release with an exhalation, rolling the spine slowly down onto the floor.
Do not perform this pose if you have a neck or shoulder injury. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.