A Fresh Perspective

When I’m consumed with discontent, when I’m believing the lie that I don’t have a choice, when the voice of impulse is drowning out my intuition, I know it’s time for a fresh perspective.  Instead of pleading for a change in my circumstances, I need a new lens through which to view them.

Inversions, like Salamba Sarvangasana (supported shoulder stand), offer that new lens. The world around me stays the same, but my perspective on it shifts.

This is an intermediate, even advanced pose. It is best learned in the company of an experienced yoga teacher before practicing at home. (Adho Mukha Svanasana also offers the blessing of a new perspective, if you are not ready to practice shoulder stand alone.)

Try an inversion this week and tell me all about your fresh perspective in the comments.

Salamba Sarvangasana (Supported Shoulder Stand Pose)

Place two to four folded blankets approximately 12 – 18 inches from the wall. Position each blanket so the smooth edge is on the side facing the middle of the room.

Lay down on the blankets as you swing your legs up so your feet touch the wall.

Position yourself on the blankets so your head is on the floor and there is about four inches between the top of your shoulders and the edge of the blanket. This will prevent your shoulders from rolling off the blankets as you lift into the pose.

On an exhalation, press your feet into the wall as you lift your hips, bringing your torso to a vertical position. Bend your elbows and places your hands on the back ribs.

With your feet still at the wall, one at a time, gently roll each shoulder under to bring the upper arms parallel to each other. Press the upper arms and elbows down into the blankets.

Keep the chest and rib cage open. You may need to adjust the number of blankets you are using in order to ensure the chest does not collapse in this pose.

Keep your gaze up at the ceiling and do not turn your head at any time in this pose.

Once you are comfortable in this position, you can experiment with taking the feet away from the wall. You may want to take just one foot away at a time. Or you may decide to take one, then the other foot. If you take both feet away, straighten then press the legs together. Lift upward through the legs.

Remain in this pose for as little as a few breaths if you are a new to it or as long as five to the minutes if you have a regular shoulder stand practice.

When you are ready to come out of the pose, take your feet back to the wall, if you took them away. Exhale and roll the torso down as you lower the back and hips to the blanket. Then slide off the blankets toward the middle of the room, until your head and shoulder blades are off the blankets, but your hips remain on them. Rest there for a few breaths before rolling to your side to come up.

P.S. This post is part of a series on the basics of many of the most common poses. Look here for additional posts in this series.