Shoulderstand requires flexibility and strength in the neck and upper back. Using a folding chair it can be done at the wall. As an inversion, a pose where the body is inverted and the head is above the heart, it is a cooling and restorative pose. Using a folding chair there are several versions you can do for shoulderstand. The one below is for beginners.
Instructions
1. Use 3 or 4 yoga poses to prepare for Shoulderstand. Start by sitting in a comfortable cross-legged seated position. Cross the legs at the center of the calves and flex the pinky toe side of the feet. Doing so will create a ledge in the outer edge of the feet so that the outer ankles are not squashed into the floor. Place your hands behind you onto the floor and be on the fingertips. Work to lift the chest and widen the collarbones. Slide the shoulder blades down and extend through the crown of the head. Remain in the pose for several breaths.
2. To create the openness in the upper back muscles, use reverse table pose. Sit on the floor with knees bent and feet flat on the floor, hips-width distance apart. Place your hands behind you with palms flat and fingertips facing towards your heels. Lift your hips until your body forms a flat tabletop. Don't let the head hand back or the hips to droop. Lower the hips down to sit to rest. Repeat 2 to 3 times.
3. Next, use a modified bridge pose to further create flexibility to the muscles of the upper back: trapezius, lattisimus and rhomboids. Lie on your back with both feet flat, knees bent. The feet are hips-width distance apart. Lift the hips off the mat and raise the arms overhead so that the back of the hands are on the floor. Continue to work by pressing the feet into the floor and keeping the hips lifted. Lower the hips to the floor to rest. Repeat 2 to 3 times.
4. Now place your yoga mat at the wall and the folding chair on the mat against the wall. The seat of the chair should face you. Sit on your mat in front of the chair and swing your legs up onto seat so the back of your calves rest on the chair seat. Lie back down and grasp each of the front two chair legs with each hand. Think of the bridge pose you just did, place the feet on the seat of the chair and lift your hips up, forming a version of bridge. Lower down to rest. The next time repeat and extend one foot up towards the ceiling and straighten the leg. Lower and repeat with the other leg. Lower down and rest by lying back on your mat with the calves resting on the chair seat.
5. For the full pose, repeat bridge with the feet on the chair seat and extend one foot up towards the ceiling and straighten the leg. Lower and repeat with the other leg. Lower down and rest by lying back on your mat with the calves resting on the chair seat.
Tags: chair seat, down rest, back your, folding chair, Lower down