Description:
In this area, the tops of the shoulders and neck are on the ground as in Salamba sarvagasana. The spine is as straight as possible but can round in some variation. For the greatest benefit, keep the spine totally straight. The hips are flexed with the legs outstretched as the feet rest on the ground behind the head.
Verbal clues:
1. From salamba sarvangasana, exhale and bend one leg from your hip joint, like a hinge, to slowly lower your foot toward the floor beyond your head. Then lower the second leg in the sam e manner. If you feel completely comfortable and strong, lower both legs at the same time.
2. Keep your torso straight and perpendicular to the ground with your legs fully extended as if your legs are in tadasana.
3. With your toes on the floor, lift your tailbone toward the ceiling.
4. If you feel comfortable in your low back, release your arms from your back ans straighten them behind you. Clasp your hands and roll your shoulders open.
5. Lift your chest toward your chin (jalandhara bandha).
6. Countinue to focus on your breath.
7. To exit this posture, bring your hands down against the floor. Keep your head and neck completely relaxed. Do not lift your head or tense your neck. Move and breathe slowly.
8. Bend your knees and gentely begin to roll down the spine while you use the leverage in your arms to help keep your shoulders and head against the ground.
9. Pause when your hips first contact the floor and take a couple breaths making sure your whole body is sinking in to ground underneath you.
10. Relax you legs the rest of the way to the floor. Take a breath or two and prepare for a counter pose or shavasana (corpse pose).
Benefits
• Stretches the back and shoulders
• Can relive indigestion
• Promotes sound sleep
• Stimulates the thyroid gland, abdominal organs, and digestion
• Helps relive menopausal symptoms
• May be therapeutic for certain backaches, headaches, infertility, and insomnia
Caution
This posture should be avoided during Asthma and high blood pressure, pregnancy, back pain.
http://www.youtube.com/watch?v=p1CKyt_9ZrQ
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