When reversed your stance, the effects of gravity decompress the spine, creating a new erect disposition, waking up vital
energy flows in the body, restoring blood flow to the brain and endocrine system. Inverted
asanas create opposition that releases pressure and tends to have a stabilizing effect. We are the only species to hold ourselves in a vertical upright position maintaining the spinal column in a straight line. One needs to take that one step further and reinvent our interior and exterior world, perceiving our body, minds and spirit in a whole new way
Inverting our bodies moves the blood in opposition throughout the body, thereby facilitating change. Having the willingness to change is what this
asana is about for me, because over the years I have noticed great change in my body, mind and spirit when doing this
asana, especially when I try to hold it for several minutes. When the body is inverted, a rich supply of oxygenated blood is sent to the organs and glands in the upper part of the body, such as the brain, thyroid, pituitary and heart. This stimulates and pumps new life into areas ordinarily untouched by highly oxygenated blood. This
asana is known as the "Mother" pose, the Queen of the asanas
.
Instructional Steps:
the neck, not locked. Keep your hands pressing firmly into the back, the heals of your hands reaching towards your shoulder blades and fingers facing up towards your head to keep the elbows from splaying out.
Roll each shoulder under to increase the weight onto the shoulders, and lift your thoracic spine in a vertical position. The arms and shoulders should primarily support the weight of the body; the head is light against the floor.
Bring the breastbone towards the chin, aligning the chin with the center of the breastbone, but don’t lock your chin into your neck. Relax the neck and draw the palate (roof of the mouth) back away from the chin.
Extend the groin and inner legs, feet up, and tighten the back thigh muscles to keep the legs vertical. Move the sacrum in, the pubis and tailbone up. Lengthen inner legs, heels and balls of feet as you ground down through the shoulders and elbows.
Stay and breathe.
On the exhale, gradually move the palms towards the hips and let the body come down slowly to the floor for a smooth return. When the hips touch the ground, slowly lower the legs, bending the knees if you need to protect your lower back. Place your palms on the floor on both sides of the body and unroll your body, vertebra by vertebra, to the floor. Release your hands from the back, extend your legs on the floor and unfold as one unrolls a carpet. When your entire back touches the floor, straighten the knees slowly and lower your legs and rest, moving off the blankets.
Proper Alignment:
The chin should be reaching towards the chest. Triceps and shoulder blades close together, pressing the elbows into the floor. Weight should be evenly distributed on the shoulders. Palms flat on the back, fingertips towards feet, work heels of palms towards scapula. Hips knees and ankles should be directly over the shoulders; raise your hips and back and walk your hands down your back, lifting your body up. Reach your tailbone to heels, thighs and knees spiraling inward, both legs reaching up as one, legs together with the balls of the feet extending straight to the ceiling. Press your feet away from your head. Keep the body erect, stretching up. Tips on breathing:
Breathe deeply into your abdomen. Do not hold the breath as you move in and out of the asana. If you experience difficulty in breathing, raise the height of the blanket by adding more padding. The pressure of the sternum against the chin inhibits breathing from the top of the lungs and limits thoracic movements, so that the breathing automatically becomes diaphragmatic. Breathe slowly and deeply, regulating your breath. Take a deep full inhalation and a complete release of the exhalation. The inhalation and exhalation should be similar in duration Benefits:
Improves energy balance and metabolism by wringing out the thyroid and parathyroid glands.
Revitalizes the nerves, purifies the blood and promotes good circulation. Stretches the muscles of the neck.
Invigorates and strengthens the respiratory system.
Improves circulation.
Increases the supply of blood to the brain and, under gentle pressure, irrigates it.
Stimulates the parasympathetic nervous system, which slows the heartbeat and calms the mind.
The pituitary glands together with the hypothalamus are thought to govern and stimulate hormonal production of the other endocrine glands, and these are also stimulated in the pose.
Drains the abdomen and temporarily eliminates congestion in the digestive system.
Brings a plentiful supply of blood to the face, especially to the forehead, where the skin at once becomes pink, increases the blood supply to the scalp, and nourishes the roots of the hair.
Helps alleviate depression.
It extends the cervical section of the spine, giving it a powerful stretch.
Rests the heart by using gravity to stimulate venous return.
Relieves pressure from veins in the lower body (varicose veins).
Encourages deep abdominal breathing and helps to relieve gas and constipation, and stimulates digestion.
Opens up the shoulders.
Stimulates the vishuddha chakra (throat center).
Reduces lethargy, mental sluggishness and laziness.
It helps those suffering from nasal disturbances and the common cold.