Eka Pada Sarvangasana makes you more flexible in yoga and life

Yoga magazineQ archives The series is a curated collection of articles originally published in previous issues beginning in 1975. This article on Eka Pada Sarvangasana appeared in the September-October 1981 issue of Yoga magazine.

This pose (one-leg shoulder stand), according to Iyengar, “tons the kidneys and leg muscles.” To practice this well, one must first be able to do shoulder stands efficiently. Next, one learns to lower the legs one by one (advanced beginners can use a chair, as in Figure 2).

Many times the student tries to place his foot on the ground prematurely which results in the leg bending and the spine collapsing. This is undesirable for several reasons. First, when a person bends the moving leg, stretch of the hamstring muscles is lost. Keeping the leg straight requires concentration, and concentration is an integral part of yoga. Without the ability to stabilize the body, the mind cannot become still; Without mental stillness, self-balance will never be experienced.

The second problem with placing the foot on the ground prematurely is its effect on spinal alignment. if Hamstrings are tightPlacing your feet on the floor rounds your spine, putting unnecessary pressure on your chest and abdominal organs and making breathing difficult. By keeping the column still, the chest remains open, the abdomen and breathing free.

Pada Sarvangasana is a continuation of Shoulder holdera pose that has long been described for its beneficial effects on metabolism and blood vessels. But in addition, the shoulder-to-shoulder pose has a mental element that distinguishes it from other inverted poses, e.g Handstand. In a headstand, one looks at the world, but cannot see oneself.

The shoulder holder is the opposite. It is very difficult to see anything other than yourself in the last position. This asana and its version Eka Pada Sarvangasana are ideal for self-examination. One can observe one’s past thoughts, actions, and emotional state with interested detachment, which is the crucial first step in allowing change and growth to occur.

Eka Pada Sarvangasana is also beneficial as it helps a person remember the importance of non-attachment. The student must let go of the fear (attachment to security) that simply being upside down can generate. Once confidence and ability in shoulder stand are gained, the student is presented with the new position of moving one leg, which challenges concentration, flexibility and balance.

How to practice Eka Pada Sarvangasana

First, fold a thick mat to give at least 2-3 inches of height under the shoulders while over the shoulder.

The blanket may seem thick, but body weight can put significant pressure on it. Then practice Sarvangasana for at least five minutes. After you can easily practice for five minutes, you can try the variation, Eka Pada. Try the pose initially with a chair for your lower leg. Start by slowly lowering one leg toward the chair, making sure to keep the knees straight and the upper leg motionless.

The movement should be done while exhaling. Be careful not to twist your hips, which may unduly disturb your spine. Focus on the quality of the movement rather than how far the leg goes down. Hold at the farthest point for several breaths. Increase waiting time gradually. As you exhale, lift your leg and adjust the shoulder rest. Spend a short period noticing the effects of posture and breathing regulation. Then repeat this on the other side, making sure to exhale while lowering the leg and keeping the chest high and open.

With your hamstrings stretched, you’ll be able to practice without the chair. Additionally, you can try the pose by using a wall instead of a chair to provide support for the back foot. Remember that the leg: remains active even if the foot is slightly supported by the chair or wall.

The student is thus constantly asked to maintain internal balance while the body is placed in more difficult and demanding positions. The importance of this is twofold: abandoning attachment to the current position and at the same time maintaining balance in the new situation.

These are important life lessons.

Learning to maintain inner peace regardless of body position is similar to maintaining inner peace regardless of the state of our lives, relationships, finances, and career.

The freedom and flexibility in asana means nothing if one does not carry these lessons into daily life.