How to do Shoulderstand as a Perfect Yoga Beginner | Mark Whitwell
Mark Whitwell | Heart of Yoga
My teachers Tirumalai Krishnamacharya and his son TKV Desikachar always emphasized that when considering individual asana we need to know where they fit within the overall sequence of practice — what comes before as the preparation and what follows as the counterpose.
They called this intelligence sequencing vinyasa krama. Always, the individual needs of the student is the guiding principle.
Preparation for Shoulderstand
Trikonasana is the necessary preparations for shoulderstand as it heats and strengthens the neck. It also prepares you over time to practice inversions stably.
Postures are practiced first dynamically, moving with the breath (inhale/ pause/exhale/ pause) ensuring that the body, breath and mind are a unitary movement.
In the dynamic aspect the appropriate breath ratio is established. Then in the stationary aspect of the pose the breath ratio that was established in the movement continues. Usually the same number of breaths and ratio established in the movement continue in and as the stationary pose.
Shoulderstand
Sarvangasana (shoulderstand) is one of three asana where all three bandha are intrinsically active as part of the asana (the other two are mahamudra and ardomukaswanasana, down dog). These asana are generally an important inclusion in a person’s vinyasa (practice). Shoulderstand is the counterpose to headstand. Classically both are done with the same number of breaths, breath ratio and leg movement variation.
In shoulder stand, jalandhara bandha is formed after inhalation by the head naturally being closer to the heart — with even the chin being pressed into the sternum. After exhalation, gravity assists the upper and lower abdominals being in and up and closer to the back of the spine which creates uddiyanabandha and mulabandha. One should lengthen the retentions and bandha progressively without compromising the length of inhale / exhale, which should remain steady. Make sure that ujjayi (throat) inhalation stays in place, breathing gently through the natural restriction the asana creates.
Inversions with leg movement, especially with retention after exhalation, are vital for organ health, including the reproductive organs for women and men. For women’s health, where there is active discomfort from endometriosis or the potential of, this is very helpful. When shoulderstand is not achievable, legs on a chair or limbs above the trunk with long exhales with retentions is a very adequate alternative.
The goal of directing Agni, the fire of life directly on to the muladhara chakra is achieved. The fire removes the obstructions accumulated there due to our reactions to experience. Prana (kundalini) flows through then unobstructed body. It is written in ancient poetry that the inhalation fans the flames of Agni.
The legs lower on exhale and raise on inhale & empower breath (straight or knees bent). We rest for a significant pause after each inversion to give time for the cardiovascular, organs and lymph system to take advantage of gravity reversal. Inversions occur in the mid point of vinyasa.
Remember that the breath is the central feature of the posture and needs to be there for it to be Yoga and not mere gymnastics. We measure the posture by the number of breaths and the breath ratio we can do without struggle. Sarvangasana is the necessary counterpose to sirsana (headstand) usually of the same number of breaths and breath ratio, and leg variations. Strength of the body base holds the spine erect, opens the chest and allows the head to relax, and to surrender to the whole body which IS the heart.
Strength in the base and in horizontal relationships in life allows the head to relax and release unnecessary control on the body and on life. Bandha is precisely formed by the movement of breath and the natural muscular cooperation with breath. It is not just a physical muscular effort. It is participation in the ascending and descending flow of life that spiral to and from the heart.
Backbends on the Abdominals
Backbends on the abdominals are the preferred counterpose to follow shoulder stand. Counterpose is asana designed to balance unwanted effect from the preceding asana. It is generally of less intensity than the first asana. Bhujangasana is practiced with inhalation increasing the back arch, exhalation easing. It is the breath that does the arch in an exact synchronistic movement. It counters the direction of the neck and back movement of shoulder stand.
The curvature in all backbends should be consistent through the whole spine and neck with no sudden bends or kinks. Gravity, using benches etc, or force of arms, or assistance from others should not be used. These are dangerous, inevitably leading to lower back pain either progressively or suddenly.The neck and head should not be obliged to do bhujangasana. Neck should stay soft and not be forced back. The arms do not support this posture. Fingers stay light as a guide only at the base of the ribcage.
This is a very important and functional asana. Krishnamacharya would say, “not so good for the photograph, but good for Yoga!”
The key is to allow the lower abdominals to support the entire weight of the body. There is a great strengthening here of the lower back with the abdominals, which need to be balanced to support the spine erect.
There is a great secret that only the readers of this text are permitted or meant to know. That is: the retention after exhalation has a vital function. We call it a “tantric secret!” This retention strengthens the body base for future bandha and in itself permits the pranas (nurturing life energy) to move in and up. To ascend and regenerate the life rather than be thrown down and out, emptying the system in the usual life style and sexual behavior.
Legs may be also lifted from the floor on inhalation to emphasis this purpose. Again, do the asana according to the number of breaths and breath ratio without struggle. First with movement, inhale up / pause / exhale down / pause. Then stationary for the same number of breaths. More demanding back bends can follow, dhanurasana and urdva dhanurasana, if appropriate.
Concluding Your Practice
Seated twist and forward bends conclude your Yoga vinyasa (sequence) because they are releasing and calming. They are known as langhana sadhana. In the earlier part of the sequence you have probably engaged more expanding and energizing asana known as bramhana sadhana. So, each person has a satisfactory blend of bramhana and langhana qualities according to their needs.
Like all asana, janusirsasana has a dynamic and stationary aspect. First moving forward bend on exhalation, and lifting the arms and spine back to upright on inhalation for a satisfactory number of breaths. Then in the same breath ratio established in the movement, the stationary aspect of the forward bend is engaged. In stationary asana there continues to be subtle movement of the whole body, refined stretching and easing in and as the breath. Stretching deeper into the forward bend on exhalation and easing and opening the chest on inhalation.
Cooperative muscle groups, the flexors and extenders, stretching and easing with the breath is the magic power and healing principle of asana. We stay within the natural elasticities of the body. We do not attempt to go beyond them. This asana is not about stretching the hamstrings. It is more about the lifting of the body base in and up on exhalation and retention after exhale. This is served by the forward bend itself. The knee remains soft with a slight bend.
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