Reverse half shoulder stand at the Wall

The reverse half shoulder stand at the wall (see Figure 10-6b) is also a variation of viparita karani, which we discuss in "Half shoulder stand: Viparita karani" later in this chapter. Some people find this exercise easier than the half shoulder stand at the wall. Try them both and see which one is more comfortable for you.

To try this one, follow these steps:

1. Lie on your back with your head toward the wall at a full arms distance from the wall with your knees bent and your feet flat on the floor at hip width as in Figure 10-6a; bring your arms back and rest your arms along the sides of your body, palms down.

Figure 10-6:

Another way to use the wall as a prop.

Figure 10-6:

Another way to use the wall as a prop.

Finding the correct distance from the wall can depend on the length of your arms. Try these three different measurements: touching the wall with your fingers extended; touching with the knuckles of your fists; and touching with the backs of your hands.

2. As you exhale, push your palms down, draw your bent knees in and up, and raise your hips to a comfortable angle of 45 to 75 degrees.

Be sure that your legs are straight but your knees aren't locked and that your feet are directly above your head.

3. Bend your elbows and bring your hands to the back of your pelvis and then slide your hands up to your lower back.

Press your elbows and the backs of your upper arms on the floor for support.

4. Let your toes slowly and gently touch the wall for support; relax your neck (see Figure 10-6b).

5. Stay in Step 4 for as long as you feel comfortable, or up to 5 minutes.

6. When you want to come down, ease your hips to the floor with the support of your hands and then bend your knees and lower your feet to the floor.

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Unite Mind Body Spirit With Yoga

Unite Mind Body Spirit With Yoga

Practitioners of yoga talk about a unification of body, mind and spirit acquired through practicing the yoga exercises and techniques. Learn more within this guide.

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