Yoga - Shoulder Stand Postures Part 2

Step 1: One leg shoulder stand

Place the three blankets onto the middle of your yoga mat. This will help to raise your shoulders and upper body to allow more space and freedom in the back of your neck. Now get into the shoulder stand. Keeping your left leg straight up and stable, exhale and begin to lower your right leg down. See if you can touch your toes to the floor. If not keep the foot in the air without collapsing the leg and the front thigh pressed back without turning the leg, keeping it straight forward. Hold shortly for 10 to 15 seconds. Inhale raise the leg up back to the 2 legged shoulder stand and repeat on the other side, holding again for 10-15 seconds. Then, staying in that position move onto the next posture.

Step 2: Ears pressure pose

Come into the plow pose and bend your knees towards the floor and if possible close to your shoulders. Relax for 10-15 seconds. To come out of the pose, place your hands and arms on the floor. Slowly with no strain to your shoulders or neck, roll down until your hips touch the floor then bend your knees and place your feet on the ground.

Step 3: The supported bridge

Using the wall for support, place the block standing up vertically against it. Place the bolster about 2 feet away from the wall. You may need to adjust it according to your height. Place the folded blanket in front of the bolster for the head. Tie you belt around your thighs to keep your legs together. Now sit on the bolster and carefully lower your body onto the bolster with your shoulders firmly on the floor!! Stretch your legs and place your feet on the block. It is very important to press your entire foot including your heels against the wall so that your legs are straight and firm. Your head should be on the blanket. Remember the legs must be straight and the thighs pressed back with your feet against the wall so the your spine is lengthened. Close your eyes and stay in this pose for 5-10 minutes.

This pose is a wonderful variation for beginners who may find the shoulder stand too strong in the beginning. The ‘chin lock' which occurs during the shoulder stand as well as in this bridge pose, calms the thoughts and soothes the mind. It rejuvenates the body, mind and spirit. Come out of the pose by gently rolling to your right side. Take off the belt, remove the bolster and block and lie flat on the floor for a few minutes. This will help to restore your body back to its normal state.

Always, in shoulder stands remember to keep your elbows in line with your shoulders and your body and mind calm and relaxed. You should breathe through your nose gently and regularly and if you feel any discomfort at all then come out of the pose you are in.