This is a very important and beneficial pose that one needs to include in their routine and it helps to tome the organs and helps them develop for uddiyana bandha. It is also the first of the arm balances to learn in the practice of Ashtanga Vinyasa Yoga.
In the beginning it can be a real challenge for many students as it requires huge arm strength and the basic limitation is with low back and hip flexibility. Before practice this pose one needs to work on three basic essential areas - the hips, lower back and hand, wrist and shoulder and make them stronger and flexible. This is a very simple asana which can be completed in basic simple steps. One can follow the following steps to perform this asana -
Start by squatting your feet at a distance slightly less than the distance between your shoulders with the knees wide.
Next step is to angle your torso in the forward direction and place it between the inner thighs. As you keep your torso low, the hips should be raised till the thighs become almost in line with the floor.
Now place the upper left shoulder and arm as close as possible to the rear of the left thigh, slightly above your knees. Once you have completed this keep the left hand on the ground towards the outer edge of the left foot. Now repeat the same set of movements with the right side which will then cause the upper back to round.
Now the next step is to press your hands flat on the floor and try lifting your weight using your hands. The lifting of the feet off the floor by straightening of the arms is on account of a shift in the center of gravity and not simply because of raw strength.
Once you are able to do this, try pressing your outer arms along with the inner thighs as you place the right ankle over the left ankle and look in the forward direction. You can hold this pose for about 25 seconds and then release your body back onto the floor. You can do this by slightly bending your elbows and exhaling.
This is a very beneficial pose. Some of its benefits are as follows -
It helps to improve the overall sense of balance for the individual.
It helps to strengthen the arms, upper body, shoulders and the wrists.
It helps to tone the abdomen and make it strong and healthy.
This pose also helps to nourish the thyroid gland that performs the function of controlling the heart rate, balancing the nervous system and the digestive system and it also helps to regulate the metabolism of the body.
It is also very beneficial in increasing the circulation to the abdomen and the legs and also helps in massaging the abdominal organs besides relieving stress.
It helps one to relieve the mental and emotional stress and also headaches by improving the blood flow in the body.
This is a great stress buster and relaxing like any other yoga poses.
Even though it is a very simple and beneficial pose, there are certain precautions and cautions one needs to take while doing it. Those who are suffering from lower back, elbow, wrist and shoulder injuries should avoid it as it may make the injury worse. It should also be avoided by those who have high blood pressure as it causes the blood pressure to rise. It is also not a very good pose for those who are suffering from cervical spondylitis and this pose puts pressure on shoulder and causes the neck to take the weight of the body. It should also be avoided by those who are suffering from detached retina or glaucoma as it causes the worsening of the situation. The most important thing to keep in mind while doing yoga is to ensure that it is done in the presence of a trained yoga professional to derive maximum benefits from it and avoid doing the wrong poses or poses in the wrong way.
Beginners may find this pose a little bit challenging as it requires a lot of strength and balance. Those who find it difficult to perform this pose can start by using a bloster or a yoga block to support their buttocks while attempting this pose initially. It is always best to have a yoga instructor if you are a beginner.
One of the most easy and beneficial variation of this pose is the One Leg pose or eka pada sarvangasna.
One can prepare for this pose by trying out some of the preparatory poses like the plough pose or halasana, hero pose or virasana and bridge pose or the setu bhndha sarvangasana.
This pose can be followed up by other poses like Uttanasana or Standing Forward Bend, Adho Mukho Svanasana or Downward Facing Dog, Urdhva Mukha Svanasama or the Upward facing dog pose.