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Sarvangasana, Halasana, Karnapidasana, Urdhva Padmasana, Pindasana Steps and Benefits

Sarvangasana, Halasana, Karnapidasana, Urdhva Padmasana, Pindasana Steps and Benefits

Sarvangasana

Sarvangasana, or candle, is a very calming asana, and in addition regenerates the nervous system. Are you ready to take the challenge today? Let’s get started!

Today’s set is entirely composed of inverted positions, some of them are very advanced, especially those in which there is a lotus flower, Padmasana .

By now you should already know the capabilities of your body, so go ahead and use simplified positions if you need it.

Know that all today’s asanas can be performed in sequence, one after the other. If you feel strong and are able to lean on your shoulders for longer, you can simply combine more asanas. Instead of leaving the position each time, you only go to the next one. In the step-by-step descriptions of how to perform an asana, you will find tips on when to perform another asana.

Sarvangasana – candle

The candle is called the queen of asanas.

Its therapeutic and health-promoting properties form a long list. The system of forces acting on the body on a daily basis, here it is reversed, which relieves the circulatory system, because the blood returns to the heart more easily.

Facilitates cleansing and strengthens at the same time. Balances the throat chakra .

Here’s how to enter Sarvangasana safely.
Sarvangasana

Step by step Sarvangasana:

  • Lie on your back. Place your hands along the torso and the palms with the inside to the floor. With an exhale, pull your bent knees to your torso, press firmly and push yourself off the floor with your hands and lift your hips with one move. Bend your elbows and support your lower back with your hands. Bring the two elbows together so that the arms are parallel to each other. Stay for one breath.
  • When exhaling, place the torso upright, leaning with your hands – so that the chin touches the chest and straighten the legs. Point your toes to the ceiling. Keep your throat relaxed so that it does not block free breathing. Stay for 5 breaths.
  • With another breath, bend your legs and slowly lower your torso to the floor, supporting your back with your hands. Stretch your legs and arms, relax.

    Tips for beginners:

You should be especially cautious or opt out of Sarvangasana if you have high blood pressure, eye problems or problems with the cervical spine.

In this position, blood pressure in the head may increase, the neck is loaded, which is potentially dangerous with the above-mentioned conditions.

At first, use a rolled blanket or towel to make the position – see picture above.

Roll the blanket three times or use one yoga foam and lay a blanket on it. Arrange the shoulders and elbows on the blankets, let the head fall down loosely on the floor. The neck itself does not rest on the blankets, nor rests on the floor – thanks to this it is relieved.

Sarvangasana
A candle made on a blanket gives more space in the neck area, thanks to which it protects it from pressure. It is also more convenient, but remember – the blanket cannot be soft, because you may have problems maintaining balance on an unstable surface.

Benefits of performing Sarvangasana

  • facilitates the return of venous blood to the heart
  • has a calming effect on the nervous system
  • works therapeutically in throat diseases, asthma
  • facilitates digestion, relieves internal organs
  • stimulates thyroid work
  • strengthens the lungs
  • adds energy and confidence
  • yoga at home

Halasana – plow

Hala means plow and the body in this asana resembles its shape.

Halasana is a variant of the Sarvangasana described above, therefore the entry to the position begins with the implementation of the candle.

For its comfortable implementation, you will need a foam or yoga blanket arranged under the entire shoulders and arms. Of course, you can do without them, but with such support the position will be much more comfortable and above all safe for the neck.

Halasana

Step by step Halasana:

  • Do Sarvangasana: lie on your back. Place your hands along the torso and the palms with the inside to the floor. With exhale, pull your bent knees to your torso, press firmly and push yourself off the floor with your hands and lift your hips with one move. Bend your elbows and support your lower back with your hands. Bring the two elbows together so that the arms are parallel to each other. Stay for one breath.
  • When exhaling, place the torso upright, leaning with your hands – so that the chin touches the chest and straighten the legs. Point your toes to the ceiling.
  • Exhaust. Release the chin’s pressure on the breastbone, lower the torso slightly, bend your knees and place the backs of the feet to the floor (or toes) behind your head. Straighten your legs, press with your hands on the center of the back so that the torso is perpendicular to the floor.
  • Inhale: straighten your arms, bind your fingers together and push them to the floor. Now the inside of the elbows are facing the ceiling. Move your arms away from your ears and reach as far as you can in the opposite direction. Thanks to this, the spine straightens. Stay for 5 breaths, changing to the opposite plexus.
  • Slowly leave the position with exhalation: separate your hands, support your back, lift your bent legs (now you can go straight to the next position: Karnapidasany) and support your back and lower your torso to the floor. Rest.

    This is what full Halasana looks like. You can support the legs higher on the wall or put them on a chair – then the stretching will be less intense. Put your hands on the floor only when your feet are supported.

Tips for beginners:

Use a blanket and foam as you would for Sarvangasana. Remember that you should not perform inverted positions during menstruation.

If in full position you feel too much stretching of the spine or discomfort, make a half-plow: lean your legs against the wall or on a chair so that they are parallel to the floor. You can also slightly bend your knees, thereby reducing the tension on the back of your body. If it will be a challenge – spread your legs wider, bend them if necessary. Don’t round your back!

Initially, you may have difficulty straightening your arms and folding your hands. Don’t worry – as soon as your shoulders and arms open, you can make this move without problems. Until then, support your spine with your hands and do the work of moving your shoulders away from your ears and bringing your elbows together.

Remember! The final positioning of the hands is only possible when the feet rest on the floor, wall or chair. Otherwise, better leave your hands on your back supporting your spine at all times.

Benefits of performing Halasana

  • stretches the spine
  • regulates digestion
  • brings back pain
  • soothes menopause
  • helps to eliminate tension in the neck and shoulders
  • yoga at home

Karnapidasana – a position with squeezed ears

Karna: ear; pida: pain, pressure. So in this position we press the ears. This is the Halasana variant.

Karnapidasana

Step by step Karnapidasana:

  • Perform Halasana: starting from lying on your back, place your hands along the torso and palms with the inside to the floor. With exhalation, bring your bent knees to your torso, lift your hips off the floor, bend your elbows and support your lower back with your hands.
  • When exhaling, bring your torso upright by pushing your back with your hands – the chin touches the chest.
  • Exhale: place the backs of the feet on the floor (or foot pads). Straighten your legs, press with your hands on the center of the back so that the torso is perpendicular to the floor. This stage is Halasana with support.
  • Then, exhale, bend your knees and place them near your ears.
  • Straighten your arms, braid your fingers together and press them to the floor.
  • The knees rest on the floor, touch the shoulders and press lightly on the ears. Whole ridges of the feet touch the floor. Stay 5 breaths. This is Karnapidasana.
  • Slowly leave the position – lift your knees, support your back, take your feet off the floor and pull them to your hips (now you can go straight to the next position: Urdhva Padmasana), slowly put your torso to the floor at the end putting your bent legs.

Tips for beginners:

At first, it may be difficult to bring your knees to your ears or touch your arms. All you have to do is do Karnapidasana regularly and you will soon notice your progress.

Adjust the stretching of the spine by placing the hips. The closer to the head, the stronger the stretching will be.

If you can’t join your hands, place your hands on the mat parallel to each other and point your palms with the inside to the floor.

Benefits of performing Karnapidasana

  • enhances digestion
  • mutes
  • regenerates
  • stretches the spine strongly
  • yoga at home

Urdhva Padmasana – a raised lotus

From previous days you probably remember that padma means lotus . In this unusual position, everything is upside down! It is just an inverted Padmasana, where the support points are the shoulders. How to start?

Urdhva-Padmasana

Urdhva Padmasana step by step:

  • Perform Halasana: start with lying on your back. With an exhale, pull your bent knees to your torso, lift your hips off the floor, bend your elbows and support your lower back with your hands. (this is an intermediate stage when entering the position Candle and Plow).
  • Then pad your legs in Padmasana: right foot on left thigh and left foot on right thigh. The back is always supported.
  • Place the laced legs parallel to the floor. Move your hands to your knees and support your legs in this way. Keep balance, breathe deeply 5 breaths. This is Urdhva Padmasana.
  • Get out of the position: support your back with your hands (now you can immediately proceed to perform Pindasana), braid your legs, pull them to your chest and slowly lower your torso to the floor.

Tips for beginners:

Of course, adjust the position to your capabilities at the moment.

Padmasana is a very intense position for the knees, so if you do not do it without problems in sitting, better not try inverted.

You can always make an easier version of this asana. Look at the following pictures:

Urdhva-Padmasana-2

Urdhva Padmasana

Two easier versions of Urdhva Padmasana – on the left with support and slightly less stretching of the back (but in the lotus), on the right the mildest variant, i.e. with crossed legs. Go ahead simplify – with or without lotus you will benefit from the inverted position!

Benefits of performing Urdhva Padmasana

  • increases brain blood supply
  • increases body awareness, develops the ability to concentrate
  • strengthens the arms, back and torso
  • improves digestion and regulates
  • yoga at home

Pindasana – fetal position

Pinda: fetus, embryo.

This is a continuation of Urdhva Padmasana, has the same benefits as Urdhva Padmasana, its digestive effects are enhanced.

Pindasana

Pindasana step by step:

  • Do Urdhva Padmasana without supporting your hands on your knees: start with lying on your back. With exhalation, bring your bent knees to your torso, lift your hips off the floor, bend your elbows and support your lower back with your hands.
  • Then pad your legs in Padmasana: right foot on left thigh and left foot on right thigh. The back is always supported.
  • With an exhalation, bend at the hips – pull the laced legs to the chest, lower them towards the head.
  • Rest your legs on your head, move your arms from behind your back and wrap your legs around them. Pull them to your torso. Stay 5 breaths. This is Pindasana.
  • Get out of the position: breathe in, relax your hands and support them with your back, lift your legs to Urdhva Padmasana, unbend your legs, pull them to your chest and slowly lower your torso to the floor.

Tips for beginners:

Pindasana can also be performed in a simplified variant if Lotos is not mastered. Look at the picture below. Instead of Lotus, you can successfully use a cross leg, but remember to change the leg cross leg and position symmetrically on both legs.

If you can’t get entangled in Lotus, do the simplified Pindasana, the benefits will be the same!

Benefits of Pindasana

  • relieves constipation
  • stretches the spine
  • widens the rear ribs
  • mutes
Editor Team

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