Page 1 - Practical 22

Practical Manual

Practical 22

Inverted Asanas

Inverted asanas reverse the action of gravity on the body. It relaxes internal organs
(lungs, heart and digestive organs) and generally encourage correct respiration.
Note
Aim

To perform the Sarvangasana.

After completion of this practical, you will be able to perform and demonstrate
this practice in appropriate format.

Requirements

• Yoga mat – 1 (folded blanket or mat should be thick enough)

• Flat cushion (1-2 ft length and thickness 10-15 cm) – 1
Preparation of Yoga classroom

• The room should be clean and well ventilated.

• Make sure that there is no furniture near the practice area.

Preparation of practitioner

• Wear comfortable loose, light cotton clothes (Not too tight)

• Remove accessories like spectacles, wrist watches, belt etc before practice.
Sarvangasana (Shoulder Stand Pose)

Starting Position

Lie on the back on a folded blanket and hands beside the body palm facing
downward.

Method
• Take a deep breath in, contract the abdominal muscles and with the support
of the arms slowly raise the legs to the vertical position. Try to keep them
straight (You can push the ground with the hand.

• Slowly and smoothly roll the buttock and spine off the floor raising the trunk
to a vertical position

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