Shoulder Stand Variation
- If doing without the preceding pose: Lie faceup on the ground with the knees bent, feet on the floor, and arms on either side. Soften knees and press arms into the ground to reach feet up toward the ceiling and then back behind you (any amount that feels good on your neck) to plow pose.
- Now you are in plow pose, where we left off: Place your hands on lower back for support and try to keep elbows about shoulder-width apart.
- Soften through the knees and, one at a time, reach feet toward the ceiling.
- When you feel steady, bend knees and wrap right leg around left leg, hooking right foot on the side of left leg.
- Breathe here for at least 5 to 10 deep breaths, before uncrossing the legs and repeating on the other side.
- To come out, uncross your legs, soften knees back toward forehead, come back to plow, and (using arms as brakes) slowly lower back onto the mat one vertebra at a time. You can move directly into fish pose, or take a break.
Photo: Heidi Kristoffer