This wall-supported shoulder stand variation gently inverts the body. It mildly stimulates the thyroid and parathyroid region through a gentle chin lock, supports the pelvic organs by reversing gravitational pressure and improves circulation to the heart and the brain.
Regular practice helps relieve fatigue in the leg, reduces swelling in the lower limbs, calms the nervous system, and supports hormonal balance. This supported inversion is especially beneficial for beginners as well as older practitioners, and those seeking the restorative benefits of sarvangasana.
METHOD
* Sit sideways close to a wall. Gently lie back and swing both legs up the wall, coming into a comfortable L-shaped position. The buttocks rest close to the wall, legs vertical and arms relaxed by the sides.
* Once the breath settles, bend the knees slightly and press the palms into the floor. Engage the abdominal muscles to gently lift the pelvis, rolling the lower back upwards.
* Place both hands on the lower back or pelvis for support. Keep the elbows grounded, draw the shoulder blades slightly closer, and allow the chest to open softly towards the chin.
* Extend the legs upwards again, resting the feet lightly against the wall to maintain vertical alignment. The wall provides balance and helps prevent strain on the neck and spine.
* Keep the neck relaxed, with the weight evenly distributed across the shoulders and upper arms; not the neck. Breathe slowly and steadily.
* Hold the posture for around five minutes, according to your comfort.
* To release, bend the knees and gently lower the spine. Rest, then slowly return to a cross-legged seated position.