There are various steps that need to be taken into consideration in order to perform Sasangasana successfully. Following each step carefully shall help you in attaining the goals of the asana while mistakes might lead to great damage to the health of the well being. Hence, try to follow each step as mentioned below and alleviate various problems. The different steps have been pinpointed below:-
You are supposed to kneel down keeping both your knees together upon the floor. You need to grasp your heels slowly in a way that the thumbs point outward and the fingers tend to touch one another
Gradually, you are required to tuck your chin into the chest, roll your spine and place your forehead near the knees. Remember that the top of the head needs to be placed upon the floor
Further you are required to bring some weight on the head and hold the heels of the feet as tight as possible by lifting your hips upward until and unless you find your arms erect
It might be the case that your knees and your head are apart to certain extent. In such circumstances you are required to keep your head wherever it is. You are supposed to shuffle your knees one at a time so that they meet the head
Your shoulders must be far lifted from your ears. You can enjoy the stretch in the upper, middle as well as lower spine while remaining in this pose
You need to remain in this pose for 30/40 seconds and inhale in a normal fashion. You need to breathe in slowly and begin the pose again
In order to come back to the normal position, you need to breathe out, bring down the hips to the heels and take the forehead back to the floor in the child pose
The main anatomical focus of this pose is upon the spine as it elongates it. It also focuses upon the back, shoulders and arms of the human body. It is significant not to exceed the stretch in the forehead in case a person is suffering from any chronic injury at the neck. Do not bring too much weight upon the head as it might lead to headache.
The pose is highly therapeutic for the nervous, skeletal, digestive as well as glandular systems. It is also effective at curing all the issues related to back ache.
There are numerous benefits of performing this pose that has been mentioned below:-
It is effective at strengthening the abdomen
It elongates the muscles of the back, shoulders, scapula and medulla Oblongata
It is also effective at stimulating the thyroid, parathyroid glands of the body
It offers maximum longitudinal stretch of the spine
It elongates the spine in order to escalate proper nutrition to the nervous system
It enhances the mobility as well as elasticity of the spine as well as the back muscles
It assists in maintaining and monitoring metabolism
It brings about balances in the hormones of the body
The digestive system of the person tends to be improved to a great extent
It assists person suffering from depression to come out of the problem
Do not perform this asana in case of recent or chronic injury to the knees. Do not perform this yoga if you have any form of neck injury or pain. Try to avoid performing this yoga in case of spine or shoulder injury. This pose is not suitable for all type of person. Hence, in order to ensure if this pose can be performed or not, you need to visit your physician and take approval from him. In case you feel pain, faintness, tingling sensation as well as numbness then you need to stop the execution and visit the doctor.
You need to initiate with the correct grip in the pose. The thumbs need to be included along with the rest of the fingers. Thumbs needs to be outside and the rest of the fingers need to be inside. Once you are in the pose, do not try to move in order to correct the pose. One of the biggest fallacies in the minds of the beginners is that there must not be any weight in the head. However, it is to be remembered that there must be at least 15% of the body weight upon the head.
One variation to these pose can be attained by pushing your palms firmly near your knees by permitting forearms to array against the front of your thighs and by broadening the shoulder blades.
You can make use of the folded blanket beneath your knees or head in order to protect them from any kind of pressure as well as stress. You need to keep your shoulders far from the ears while performing forward bends. In case your forehead does not reach the knees, then you can practice this pose wit the assistance of the crown of the head in front of you closer to the knees.
Partnering in this type of difficult poses is quite essential as they can assist you to successfully complete the pose. In this pose as well, you can take the help of the partner who can help you in maintaining balance while you lift your hips up.
There are various preparatory poses that can be performed prior to performing the Sasangasana such as Child pose, Table Pose, Hero pose and Camel pose.
There are four poses that can be performed after completing the Sasangasana such as Table pose, Cobra pose, Hero pose and Lion pose.
You might want to lift your hips up while you perform this pose. However, it is significant not to sacrifice the grip in order to get your hips high. It is the grip as well as the pull that brings about force in order to stretch the spine. In case you find too much pressure upon your head, then you can grab lower on the foot. These tips shall help you in getting deeper into the pose.