Sarvangasana, (shoulderstand), the mother asana.

This practice is centered around shoulderstand, and the qualities of nurturing, discipline, laughter, and love.
Beginners may have some trepidation doing the pose in-home practice unsupervised because it is an
inversion. But when moving slowly and intelligently all can approach Sarvangasana; even if they don’t
complete the classical pose by the end of this sequence. Every step we take towards a more advanced pose
should feel like a manageable next step, not a giant leap. Sometimes we think of growing up as only growing
out of childhood, especially around Mother’s Day.

Begin with the invocation, and some quiet time considering the influential “mothering” you’ve received in
your life. Dedicate this practice to those qualities and individuals with gratitude and appreciation. Poses
marked with ** are not beginner’s poses. If you feel safe trying, go ahead, or just skip over them. It won’t
negatively affect the sequence.

Sarvangasana requires supple back muscles and flexible arms and shoulders. Twisting and arm entwining
poses can help with that aim. And they remind us of how closely and firmly mothers do hold on while
supporting us. Do each seated pose a few times, don’t rush through. If you are editing out some poses
because they are too difficult or new, then add more repetitions of the ones you are refining.

Swastikasana with Sit on blankets to bring hips level with knees

Parvatasana arms
Extend side chest when lifting arms

Parivrtta Swastikasana Inhale to become tall

Exhale to twist
Change legs; repeat

Bharadvajasana I Move feet to side of hips

Have blanket under hips
1st attempt use back hand on block
2nd attempt hold front arm elbow or use belt
to grasp

Bharadvajasana II This is the first pose where we learn

padmasana actions
Sit on enough height, support padmasana
knee with block or blanket. Hold padmasana
foot with back arm with belt if needed.
 **Padmasana or Ardha Sit with hips level or higher than knees. Take
Padmasana extreme care attempting Padmasana

**Parivrtta Padmasana Hold top foot from behind with belt if needed
Front hand goes to knee

**Baddha Padmasana Catch first the toes or foot of the topmost foot
While holding onto foot or belts, arch chest up
and head back

Marichyasana I Sit on blanket, have belt handy

1st attempt use elbow on front knee and block
behind
2nd attempt wrap front arm around knee, toss
back hand or belt to complete the entwining
Or use chair version
**Marichyasana III Sit on blanket, have belt handy
1st attempt use elbow on front knee and block
behind
2nd attempt wrap front arm around knee, toss
back hand or belt to complete the entwining
**Ardha Matsyendrasana Use blanket under hips for ease and balance.
1st attempt hold front knee and use block
behind
2nd attempts try hooking elbow, or full arm to
reach front foot and finally behind

Next practice a few standing poses that place the head below the navel and heart. They acclimate us to the
upside-down positions.

Adho Mukha Svanasana Heels pressed to the wall

Develop confidence in and appreciation for

your legs
 Prasarita Padottanasana Use the same power in your legs as the
previous dog pose
Use blanket, block, or chair for head support if
yours doesn’t reach the floor.

Adho Mukha Svanasana Hands to the wall

Develop more lift in your shoulders and side
chest

Uttanasana Maintain strong lift in legs

Let head freely hang

Adho Mukha Svanasana Press legs back and up

Use arms strongly to extend side chest

Let head hang freely

Here is a good place to do Sirsasana. See that you are levelheaded, with a strong lift to your shoulders, and
firm enough legs to add lightness to your headstand. Develop stability, strength and lightness even in a topsy
turvy world. If you aren’t yet kicking up to head stand a few attempts of placing the hands and head and
lifting the hips while the legs stay on the ground is how we begin. It’s not necessary to kick up when new to
the pose. But work on lifting the shoulders, and pressing the forearms near the wall, (in case you feel ready!)
The next backbends share a shape but have a different part of the body on the floor. Give each one a few
attempts or repeat the set a few times. Your Mom probably bent over backwards a few times for you.
Dhanurasana Pull shins strongly into your hands
Use two belts if you cannot reach ankles
The more you pull your shins, the more your
chest will open

Ustrasana Push shins strongly into floor as you raise

your side chest and sternum

Chatushpadasana Align the Knees directly over the ankles

Pull chest away from the ankles

Below are three methods of practicing Sarvangasana with the most difficult one presented first. Newer
students should use the chair version or the wall. Continuing students should try all three and compare the
differences they notice while entering, staying and exiting each version. Study each stage, monitor your
breathing to be slow and complete in all stages.

Independent Sarvangasana - Use proper blanket height under shoulders and neck, and belt or sticky mat
under elbows.

Start with shoulders positioned on Use arms to first push floor, then
blankets support hips

Virasana legs Hold for several breaths

Push tailbone in, and extend
thighs straight up

Lifted legs Keep tailbone in, and extend

through thighs to feet
Wall Supported Sarvangasana
Begin with shoulders on blankets Draw shoulders under toward hips
Near wall See that you have adequate
height under shoulders, so your
neck and throat are soft

Lift hips using feet on wall Imagine drawing feet down the
wall, don’t push through the wall
as you will push yourself off the
blankets

Extend feet up the wall Keep hips lifter and tailbone

drawn in

Hold for several breaths

Learn to balance with feet off the See that your tailbone remains in,
wall and hips don’t fall back towards
the wall.

Chair Sarvangasana

This takes practice to not fall off Hold onto the chair while slowly
the chair, but this version is one lying back and lower to bolster or
you can hold for a long time and blankets
reap physiological benefits – good
to build up your immunity
When you are totally settled you Position your shoulders securely
can then start slow soft breathing before extending your legs, or
inserting your arms under chair

It’s fine to close your eyes. Legs can be on back of chair, or in

Slide down very carefully and rest Baddha Konasana, Or upright
on the floor before getting up

Rest in Savasana. Give thanks to Mother Earth, (and call your Mom).