HPS Lydia
High Priestess
Yoga states that most common ailments can be cured by practicing certain yoga positions. In the body, there are several endocrine organs which need to be “bathed in blood” to absorb the nutrients, in order to function correctly. Otherwise, the body starts to deteriorate, and the brain does not function optimally.
Consult a doctor before attempting inversions. Those who have neck, shoulder, or spinal problems; are pregnant; considerably overweight or out of shape are advised not to attempt inversions. To modify, the asana called “waterfall”, otherwise known as “legs up the wall” is a suitable replacement and offers many benefits on its own.
I have included links to instructional videos, there are many more available online, longer ones with more prep work as well. Feel free to look around online for what might work better for you as an individual.
Waterfall (Viparita Karani) alleviates muscle cramps and fatigue from the legs and feet. This is excellent for preventing restless leg syndrome, “pins and needles” in the lower legs and feet from sitting too much, and helps to heal the legs from running or standing too much.
Simply lie on your back on the floor or your bed, and move your buttocks to the wall, with your legs resting straight up along the wall. You might want to start by sitting near the wall, and rolling onto your back while lifting your legs up. For further effects, you can place a bolster or pillow under your lower back to elevate your pelvis and legs further. Your arms can be however is comfortable to you- hands on your stomach, beside your hips, or 45 degrees out from your hips.
Instructional video:
https://www.youtube.com/watch?v=nYqIz8oMxRc
Shoulder stand (Sarvangasana) is called the mother of all asanas, as it nurtures and brings harmony to the body.
This inverted asana helps with headaches, colds, throat and nasal problems, short temper, irritation, insomnia, stomach pains, constipation, menstrual issues (it is not recommended to do while menstruating, however), low vitality, and much more. It is claimed to bring back vitality after illness, especially if done twice a day and held for 5 minutes, even longer if possible.
While this asana may look challenging especially to beginners, it is actually quite easy. And once you have the correct alignment, the body feels light and effortless when in this pose. This is perhaps the first asana that I truly mastered to the full extent of the pose (without modifications), and I highly recommend my fellow SS to learn it as well. It also helps to tone the core and legs.
In the correct position, the chest should not be deflated at all. The top of the chest should connect fully with the chin (do not try to bring the chin to the chest; instead, lift the chest to the chin). You should not feel any strain on your neck, your weight will be fully on your shoulders, with your triceps and elbows helping to balance. With experience, you will feel like you can take a nap in this pose, and easily remain in it for an extended length of time. It should also be easy enough to talk and swallow while in this pose, no strain on the throat at all.
Make sure your elbows are shoulder distance apart, and not splayed out further. The way to ensure this is to have them by your waist touching your torso when your body is still on the ground, and do not move them out as you life your torso up.
Instructional video, against the wall (the blanket is optional):
https://www.youtube.com/watch?v=55ODZNzXvBE
Instructional video, no wall, traditional method:
https://www.youtube.com/watch?v=qXiWyhmCMJ0
Instructional video, no wall, alternate method:
https://www.youtube.com/watch?v=UjHTOW9x3WM
Headstand (Sirsasana), referred to as the father of all asanas.
BKS Iyengar states that when in proper form of the headstand, “This brings a feeling of lightness to the brain and complete relaxation to each part of the body.” However, if this pose is done daily without also performing shoulder stand daily, it can aggravate feelings of impatience and irritation.
My notes on the easiest way to learn this asana is to do it in a corner, where two walls will support you evenly, preventing you from falling to either side. Have suitable padding under your head, not a pillow, but a blanket or yoga mat folded evenly. If your padding is too cushioned it can make you uneven and thereby cause injury to your neck.
Tip to ensure your elbows are the the correct distance apart: hold each elbow with the opposite hand, your forearms will be along each other. You can then place your elbows on the floor, and rotate your hands and forearms to put them into position, as shown in the videos linked. This tip is applicable to the following asana as well.
Instructional video, with variations A & B, feel free to do this against a wall or a corner for additional safety:
https://www.youtube.com/watch?v=VrenTA2IFjI
Instructional video against a wall (ignore the mantra):
https://www.youtube.com/watch?v=9NrGYFkz7-U
Forearm stand (Pincha Mayurasana) is excellent for bringing balance to the body and developing the shoulder and chest muscles. This pose also increases focus and mental fortitude, highly recommended for any spiritual warrior.
Instructional video:
https://www.youtube.com/watch?v=rdaU4rT8rhE
Handstand (Adho Mukha Vrksasana)
This asana is great for the heart and lungs, and the center (heart) chakra. You might find it easier to kick up against a wall. You might want to build up wrist and shoulder strength before attempting to practice this.
Instructional video:
https://www.youtube.com/watch?v=9YX4nlXuqso
Consult a doctor before attempting inversions. Those who have neck, shoulder, or spinal problems; are pregnant; considerably overweight or out of shape are advised not to attempt inversions. To modify, the asana called “waterfall”, otherwise known as “legs up the wall” is a suitable replacement and offers many benefits on its own.
I have included links to instructional videos, there are many more available online, longer ones with more prep work as well. Feel free to look around online for what might work better for you as an individual.
Waterfall (Viparita Karani) alleviates muscle cramps and fatigue from the legs and feet. This is excellent for preventing restless leg syndrome, “pins and needles” in the lower legs and feet from sitting too much, and helps to heal the legs from running or standing too much.
Simply lie on your back on the floor or your bed, and move your buttocks to the wall, with your legs resting straight up along the wall. You might want to start by sitting near the wall, and rolling onto your back while lifting your legs up. For further effects, you can place a bolster or pillow under your lower back to elevate your pelvis and legs further. Your arms can be however is comfortable to you- hands on your stomach, beside your hips, or 45 degrees out from your hips.
Instructional video:
https://www.youtube.com/watch?v=nYqIz8oMxRc
Shoulder stand (Sarvangasana) is called the mother of all asanas, as it nurtures and brings harmony to the body.
This inverted asana helps with headaches, colds, throat and nasal problems, short temper, irritation, insomnia, stomach pains, constipation, menstrual issues (it is not recommended to do while menstruating, however), low vitality, and much more. It is claimed to bring back vitality after illness, especially if done twice a day and held for 5 minutes, even longer if possible.
While this asana may look challenging especially to beginners, it is actually quite easy. And once you have the correct alignment, the body feels light and effortless when in this pose. This is perhaps the first asana that I truly mastered to the full extent of the pose (without modifications), and I highly recommend my fellow SS to learn it as well. It also helps to tone the core and legs.
In the correct position, the chest should not be deflated at all. The top of the chest should connect fully with the chin (do not try to bring the chin to the chest; instead, lift the chest to the chin). You should not feel any strain on your neck, your weight will be fully on your shoulders, with your triceps and elbows helping to balance. With experience, you will feel like you can take a nap in this pose, and easily remain in it for an extended length of time. It should also be easy enough to talk and swallow while in this pose, no strain on the throat at all.
Make sure your elbows are shoulder distance apart, and not splayed out further. The way to ensure this is to have them by your waist touching your torso when your body is still on the ground, and do not move them out as you life your torso up.
Instructional video, against the wall (the blanket is optional):
https://www.youtube.com/watch?v=55ODZNzXvBE
Instructional video, no wall, traditional method:
https://www.youtube.com/watch?v=qXiWyhmCMJ0
Instructional video, no wall, alternate method:
https://www.youtube.com/watch?v=UjHTOW9x3WM
Headstand (Sirsasana), referred to as the father of all asanas.
BKS Iyengar states that when in proper form of the headstand, “This brings a feeling of lightness to the brain and complete relaxation to each part of the body.” However, if this pose is done daily without also performing shoulder stand daily, it can aggravate feelings of impatience and irritation.
My notes on the easiest way to learn this asana is to do it in a corner, where two walls will support you evenly, preventing you from falling to either side. Have suitable padding under your head, not a pillow, but a blanket or yoga mat folded evenly. If your padding is too cushioned it can make you uneven and thereby cause injury to your neck.
Tip to ensure your elbows are the the correct distance apart: hold each elbow with the opposite hand, your forearms will be along each other. You can then place your elbows on the floor, and rotate your hands and forearms to put them into position, as shown in the videos linked. This tip is applicable to the following asana as well.
Instructional video, with variations A & B, feel free to do this against a wall or a corner for additional safety:
https://www.youtube.com/watch?v=VrenTA2IFjI
Instructional video against a wall (ignore the mantra):
https://www.youtube.com/watch?v=9NrGYFkz7-U
Forearm stand (Pincha Mayurasana) is excellent for bringing balance to the body and developing the shoulder and chest muscles. This pose also increases focus and mental fortitude, highly recommended for any spiritual warrior.
Instructional video:
https://www.youtube.com/watch?v=rdaU4rT8rhE
Handstand (Adho Mukha Vrksasana)
This asana is great for the heart and lungs, and the center (heart) chakra. You might find it easier to kick up against a wall. You might want to build up wrist and shoulder strength before attempting to practice this.
Instructional video:
https://www.youtube.com/watch?v=9YX4nlXuqso
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