Stretch
For this pose you want to maybe stretch your shoulders, some ways I stretched was your left arm over your right arm, twisting. Or you could put one arm over your shoulder and the other around the back to touch or you can use a belt or strap to get closer.
Steps
1. To support your back and neck you may use a few blankets under your back. Stagger the blankets and have your shoulders end right at the edge of the blanket so your neck and cervical spine is off the blanket.I used the wall for my modification so the blanket was also about touching the wall, depending on how long it is.
2. With support of the wall I put my butt right against the wall to lie down with your knees bent and your feet flat on the wall. Relax in the position, and exhale to get comfortable. Make sure your spine is straight with your neck and your head lying on the ground. It is important not to move your neck in this position. Your arms can lay on the side of your body.
3. With the next exhale, begin to lift your hips up, with your arms and elbow right at the side pushing into the mat. With more space under your hips you can start walking the shoulders or elbows in by just rocking back and forth. You can have your hands supporting your hips and keep walking your shoulders in the get more up and straight. This whole time keep your feet firmly on the wall, with your knees bent and your shin straight.
4. By this time your torso should be straight up with your feet on the wall and your neck just looking up. This is the modified supported shoulder stand I attempted. If you wish to continue to full posture from this, be comfortable and focused in this pose and push your elbow into the mat for support while just lifting your feet off the wall and straight up, one at a time. You can also point the heels of your feet up to stretch more of the spine, and give more height to your legs.
5. To keep balance it is best to keep your legs from wobbling and just straight with your hips. If your shoulders blades are correctly pushed together under your back and support from your hands and elbow, this pose should keep your straight up with balance, deep breathing, and focus. In this position the blood flow is going to your head causing a more open mind. You can relax your face and soften the tongue and throat. The neck should have no tension.
6. A beginner can usually hold this for about 30 seconds so to come down, gently bend the knees letting the thighs come down to the chest. You can relax your abdominal muscles and release your shoulders and arms back down to the mat. Keeping your head on the ground then just turn to let your knees fall back to the ground. Relax on the ground for a few seconds or take any added stretches you need. You successfully completed Salamba Sarvangasana!
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