This is the first of two inverted asanas performed in the session. Inversion is equally challenging for all three doshas. Follow shoulderstand with plow and then its counterpose—fish.
PHYSICAL BENEFITS
• Stretches away stress in the shoulder and neck area.
• Tones and revitalizes the thyroid and parathyroid glands.
• Strengthens the heartbeat and improves blood flow to the brain.
1 Lie flat on your back with your feet together. Stretch your arms behind your head to make sure that there is enough space. Then, keeping your back, head, and neck on the mat and your arms by the side of the body, inhale and lift your legs to a 90-degree angle.
2 Bring your hands to your buttocks and gently push the body up by walking your hands toward your lower back. Breathe slowly into your abdomen and relax your feet and legs as much as possible. Keep most of your weight on your elbows and very little on your neck and shoulders.
3 To come down from the pose, place your hands palms down on the mat behind your back, then slowly roll down, vertebra by vertebra.
INTERMEDIATE VARIATION
From step 2, continue lifting your body until your legs are in a straight line with your torso. Your shoulders and elbows should support your weight. From time to time, readjust your body by bringing your hands closer to your shoulders, and your elbows a bit closer to each other. To come down from the pose, return to the position in step 2, and then follow step 3.
EXPERIENCE FOR VATA
Those with a vata nature find it difficult to stay still. This must be overcome to maintain good balance during this inversion.
EXPERIENCE FOR PITTA
It may take time to for those of a pitta nature to establish the unfamiliar muscular interplay required to hold the inversion.
EXPERIENCE FOR KAPHA
It may be difficult to raise the heavy kapha body into the inversion, but once achieved, maintaining the position will prove easier.
“This inverted asana creates a flow of energy that gathers in the solar plexus.”
“Focusing on breathing during asanas reduces fatigue by allowing increased amounts of oxygen to be supplied to the muscles.”