Sarva : All – Anga : Limbs – Asana : Posture

Instructions:

• Take 3 – 4 blankets or a cushion as depicted in the picture
• Stack folded blankets under shoulders and upper arms
• Fold the legs and bring the knees to the chest
• Keep the feet active by moving the balls of the feet forward
• Press on the elbows and lift the body straight up
• Support the back with the palms and press the pinky and ring fingers firmly into the back
• Broaden the shoulders and keep grounded
• Pelvis has to be neutral and outer ankles should reach up
• Elongate the neck
• Stay from 1 min to 10 mins
• Exhale, bring the legs to the chest and slowly lower down the trunk

Variations :

• Shavasana with supported neck curve can be practiced as a variation for neck problems
• Setu bandha with shoulders supported with blankets for neck problems
• Supported shoulder stand with the help of a chair can be practiced for people recovering from diseases

Please note: Viparita karani can be practiced instead of shoulder stand by women having their periods