Five minutes or more.
To set up for the pose, fold two or more blankets into wide rectangles (as you would for regular, not chair, Shoulderstand) and stack them in front of the chair, with the folded sides facing the chair.
If you are tall, you may also need to place blankets, a bolster, or other props on the chair seat (the taller you are, the more height you need) so that when you are in the pose, your thighs can be supported.
To come into the pose, lie back on the blankets so your shoulders are supported and your head is on the ground just under the seat of the chair, if you have a chair that doesn’t have a bar connecting the legs in the front (or a chair from which the bar has been removed).
If there is a support bar between the front legs, position the top of your head just in front of it.
On an exhalation, roll back and swing your legs up and over so the tops of your thighs rest on the chair seat (or the props you have placed on top of it), your feet extend through the back of the chair, and your back is perpendicular to the floor.
If your head is under the chair, position it so that the front edge of the seat (or the props on top of the seat) comes to the junction of your hips and thighs.
Rest your arms around the chair legs with your elbows bent to 90 degrees, hands up toward the head, palms up.
If you are tall you may need to turn the chair sideways (if the seat is level) or use a chair with its back removed.
No comments:
Post a Comment