How to do the Closing Postures:
Shoulder Stand (Sarvangasana), Plow pose (Halasana) and Deaf Man’s pose (Karnapidasana)
1. Start from lying on your back. Using the strengths of your abdominal muscles, lift your legs, buttocks and back so that you come up high on your shoulders.
2. Place your hands on the sacrum, palms facing up – to support the lower back
3. Draw your elbows in towards each other, open up through the shoulders
4. Make sure your weight is on your shoulders and upper arms, and not on your head and neck.
5. Legs engaged with slight medial rotation of your thighs, toes are pointing up
6. Press your sternum toward the chin, opening up through the chest
7. From here you can come into Halasana, Plow pose – exhale and bend from the hips to slowly lower your toes to the floor above and beyond your head, pressing the heels to the back. Draw your thighs away from the face, lifting the sit bones up towards the ceiling. If you feel any strain in the neck, come out of the posture.
8. If you would like to progress further – come into Karnapidasana, Deaf Man’s pose make sure your neck is not strained, then on the exhale bend the knees to the ears and point the toes. As a progression you can stretch your arms along the legs and grab your toes.
Keep breathing deeply and stay in each posture for 4-10 breaths.
To come out of the posture, using the strengths of your ABS, without lifting the head slowly,vertebra by vertebra, bring your spine down to the floor. Belly in – lower the legs down.
- Stimulates the thyroid and parathyroid glands and normalises their functions
- Strengthens and opens up the neck, shoulders, abs and back muscles
- Keeps the spine flexible
- Nourishing brain with more blood – helps relieve stress and mild depression
- Stretches the heart muscles by returning more venous blood to the heart
- Brings relief from constipation, indigestion and varicose veins
- Tones the legs