Entering the Salamba sarvangasana:
Fold four to six blankets crosswise and lay them on top of the apis. Take a strap and close it so that it is the same width as your shoulders. Lie on the mat, shoulders at the edge of the blankets, legs extended forward. Place your shoulders a few inches from the edge so that two of your necks come out of the blankets, head on the floor. Make sure your shoulders are aligned and properly positioned. Place the strap over your elbows.
Bend your knees, press the ground with your feet. And while supporting your lower back, throw your pelvis very hard upwards. Then support your back with the palms of your hands. Place the tips of the toes extended on the chair. Straighten your legs. Correct the shoulders by stretching the arms back and interlocking the thumbs. Rotate shoulders inward from the biceps. Do both interlacing.
Place palms of hands closest to shoulder blades. Raise one leg to the ceiling and then the other. Glue your legs together.
Feet: Extend your feet and toes vertically. Glue your feet together from the side of the big toes. Legs: Extend your legs, gluing them firmly together. Turn your thighs inward.
Pelvis and back: With the action of the arms, straighten the pelvis and the spine in line with the perineum.
Arms: Put as much weight as possible on the forearms and elbows to free the neck. Press the hands hard into the back, bringing them up towards the middle of the spine.
Shoulders: Head & Neck: Release and lengthen the neck from its base so that it carries a minimum of body weight. Pull in the shoulder blades. Turn the shoulders outward with the action of the arms. Only the back of the head and neck, the shoulders and the back of the arms to the elbows should be on the floor.
Exit Asana: bring one leg back to the chair and then the other. Support the lower back and slowly return to the floor.
Possible corrections: in intermediate posture, check the alignment of the pelvis, the legs and the head. Also check shoulders correctly turned inwards and help if necessary.
Be careful with the long positioning, do not forget the contraindications: Menstruation, glaucoma in the eyes, hypertension, problems with the cervicals, ringing in the ears. Be sure to do the placement correctly.
