This part of the practice taps more into your parasympathetic nervous system. You will take yourself into a chosen inversion which will help to slow your breath even more. As your breath slows, this puts you into a more relaxed state. This will allow you to enjoy your savasana in the next section.
Shoulder Stand
This pose helps to redirect blood flow up to your head. Bringing more oxygen to your brain. It also helps to create focus and a relaxed state. It does require a lot of core strength to maintain this position. If your neck bothers you, please check modifications for this one.
Alignment:
- Bring your feet over your head initially
- Place your hands on your back
- Draw your shoulders into centerline
- Lift your feet towards the ceiling
Modifications:
- Keep back on ground and lift legs up
- Place a block underneath your sacrum and lift legs towards ceiling
Benefits:
- Stimulates parasympathetic nervous system (rest and digest)
Plow Pose
This pose stretches the back side of your legs. Again, it helps to stimulate the parasympathetic nervous system.
Alignment:
- Bring your feet over your head and toes touch ground
- Press arms into the ground
- Knees can be bent or straight depending on hamstring flexibility
Modifications:
- Place feet against wall or on a block for support
Benefits:
- Stimulates parasympathetic nervous system (rest and digest)
Deaf Man’s Pose
This pose we don’t teach often in class. And we don’t think it is for every student. However, we wanted to show you the alignment so you can practice if you choose. It definitely adds a lot of pressure to the neck and spine, so just be mindful when you attempt it!
Alignment:
- From plow pose, bend your knees
- Bring your shins to the mat
- Bring your knees to your ears
- Lift your hips towards the ceiling
Modifications:
- Place feet against wall or on a block for support
Benefits:
- Stimulates parasympathetic nervous system (rest and digest)
Headstand
This pose is a more advanced inversion, and we don’t recommend doing it on your first day of yoga class. In fact, we generally run an inversion class once every three months so that our students can feel more confident in going upside. It is a great pose to play in and get yourself to be a little more present.
Alignment:
- Place elbows on the floor shoulder width apart
- Interlock fingers together (both pinky fingers rest on the mat)
- Place crown of head on mat with base of skull in palms
- Press your elbows and shoulders towards the mat
- Feet press towards the ceiling
Modifications:
- Shoulder stand
- Practice headstand in a downward facing dog position to begin to tolerate pressure through the crown of your head
Benefits:
- Stimulates parasympathetic nervous system (rest and digest)