But there’s one beneficialyoga poseyou may not think to include in your anxiety-relieving toolkit: the shoulder stand.
“It can also help improve your posture andbuild core strengthand stability.”
Here, Rozmes shares how to incorporate the pose into your wellness routine.
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Plus, “it is not recommended to begin an inversion practice while pregnant.
Of course, chat with your healthcare provider when in doubt.
“Listen to your body and release the pose if it feels like too much exertion. "
Bend right knee and place right foot flat on floor.
B.Pick up right foot and place it on outside side of left leg, keeping left leg fully extended.
Right leg should be bent and right foot planted on the ground.
C.Place right hand on floor behind right hip.
Then, lift left arm off the floor and extend it toward the ceiling.
D.On an exhale, twist to the right and place left elbow on outside of right thigh.
Hold for 3 breaths.
Switch sides; repeat.
Step or hop feet out to sides as wide as is comfortable.
Extend both arms out to sides at shoulder height.
C.Gaze up toward right hand and keep trunk stacked above left thigh.
D.For the half bind, rotate right arm so right palm faces the wall behind you.
Place back of right hand on small of back or place right fingers on left hip crease.
Step or hop feet out to sides as wide as is comfortable.
Lower body should form a “V.” Interlace fingers behind back.
Release head toward the floor.
Hold for 3 breaths.
Place both palms on the floor slighly behind seat, fingers facing forward.
B.Keeping legs straight and toes pointed, drive into palms to lift seat off the floor.
Work to bring soles of feet to the floor and lift your chest.
Lift hips up as high as possible.
Keep neck long and chin slightly tucked toward chest.
Keep head, neck, and face relaxed.
B.Press into hands to lift feet off the floor and guide knees up toward chest.
C.Continue pressing hands and arms into the floor for leverage while straightening legs.
Then, quickly send legs up and over head, placing toes on the floor above head.
Butt should be facing the ceiling.
Interlace fingers, root down into arms, and lengthen to reach knuckles toward the top of the mat.
Keep legs as straight as possible.
Then, follow Rozmes' step-by-step guide to get into your shoulder stand.
A.Lie faceup on the floor with shoulders and upper back resting on the blanket stack.
B.Bend knees and place feet flat on the floor, arms resting at sides with palms facedown.
C.Press into hands to lift feet off the floor and guide knees up toward chest.
D.Continue pressing hands and arms into the floor for leverage while straightening legs.
Butt should be facing the ceiling.
F.Keeping biceps in line with shoulders, bend elbows and place palms on mid-back.
G.Raise left leg up toward the ceiling, then right leg, keeping both fully extended.
Walk hands down back and toward ribs, then pull tailbone, seat, and upper back in.
H.Drive upward through legs and inner feet, working to stack shoulders, hips, and feet.
Keep face, throat, and neck relaxed.
Re-engage with these actions as needed to stay vertical.
Slowly round spine and bring feet to the floor.
