SALAMBA SARVANGASANA ALTERNATIVES
Savasana with a roll neck: Savasana with a Neck Roll is generally beneficial for those with neck problems or a reversed cervical curve because it restores and supports the natural curve of the neck. This variation also helps those who suffer from headaches, asthma, or sinus problems by releasing tension in the muscles at the base of the skull, which is often associated with these conditions.
For Savasana with a Neck Roll, you will need a nonskid mat to lie on, two standard folded blankets, another tightly rolled mat to support your neck, and a facecloth. Spread your first mat on the floor. Then fold one of your blankets half lengthwise and place it lengthwise on the mat. Fold the second blanket in thirds lengthwise, and place it crosswise on the first blanket, 4 or 5 inches from the top edge of the blanket. Balance your tightly rolled mat across the top edge of the first blanket and cover the center of it with a face cloth so that the skin of your neck does not stick to the mat.
Now lie on your back with your pelvis resting on one end of the lengthwise blanket, your shoulder blades flat on the crosswise blanket, and the rolled mat directly underneath the middle of your neck, supporting the curve of your neck and the base of your skull. (If the rolled mat feels too harsh on your neck, use a hand towel instead. Fold the hand towel half lengthwise, and roll it firmly from the narrow end, so that it is approximately 3 to 4 inches in diameter.)
In Savasana with a Neck Roll, extend your legs and then let them relax. Bend your elbows and rest your upper arms on the top edge of the crosswise blanket. Let your hands rest on the floor in line with your ears. Adjust the placement of your roll at the base of your skull so that your head hangs freely and your neck feels supported. When the roll is in place, close your eyes, broaden your forehead, and relax the base of your skull. The weight of your head should provide gentle traction for your cervical spine. Remain in this position for 3 to 5 minutes. To come out, first bend your knees and place your feet flat on the floor and then use your hands to lift your head and turn onto your right side. Press your hands into the floor to come to a sitting position.
Practice Notes. If you suffer from asthma or sinusitis, take a few moments to observe the effects of this pose. Do your sinuses feel clearer and wider? As you continue with your practice, notice after each pose how your sinuses are affected. Which poses tend to clear your sinuses, and which poses clog them? How is your breathing affected?
Setu Bandha with a roll under C7: Setu Bandha with a Roll Under C7 is recommended as an alternative to Salamba Sarvangasana. If you cannot put weight on your neck because of a reversed cervical curve or injury, such as whiplash. By supporting C7 and the upper thoracic vertebrae, the roll takes the weight off your neck and allows you to relax your shoulders and lengthen your cervical spine.
For Setu Bandha with a Roll Under C7, you will need a nonskid mat, a folded blanket, one or two blocks, and a small, firm roll about 6 inches long and 2 inches in diameter. To make the roll, fold a face cloth half lengthwise, and roll it tightly from the narrow end. (If you have the remnants of a nonskid mat available, cut a strip about 6 inches wide to make your roll. This material is firm and resilient and gives better support. Secure the roll with rubber bands at each end.)
Fold a standard folded blanket half lengthwise, and place it crosswise on your nonskid mat. Then lie with your shoulders at the folded edge of the blanket and put the roll lengthwise under your C7 and T1-T3 (upper thoracic vertebrae). Extend your arms by your sides with your palms facing down and broaden your shoulders. Bend your knees, place your feet flat on the floor in line with your sitting bones, and lift your pelvis. Position a block, vertically on end, under your lower sacrum and tailbone to support your pelvis. (If you are tall or more flexible, use two blocks instead of one. Place the first block flat on the floor and stack the second block on its end.)
In Setu Bandha with a Roll Under C7, let your C7 and upper thoracic vertebrae sink into the roll as you lengthen the base of your skull away from your neck. (If the roll is not centered under your spine, or is not the right height, adjust the position or shape of your roll.) Then direct your breath into your upper rib cage, and let your shoulders relax toward the floor. Maintain this position for 3 to 5 minutes. Lengthen the back of your upper arms toward your elbows, keep your shoulders wide, and lift your shoulder blades away from the floor without gripping your upper thoracic spine. Repeat this adjustment to learn this essential movement. To come out of the pose, lift your pelvis, remove the block, and rest your sacrum on the floor with your knees together.
Practice Notes. Remember to place the block under your lower sacrum and tailbone. If you place the block higher on your sacrum, you tend to flatten your lower back and put pressure on your sacroiliac joints. If you feel discomfort in your lower back no matter where the block is placed, practice this variation without blocks.
Viparita Karani: Viparita Karani restores and replenishes energy more readily than any other pose and is therefore beneficial when you are feeling fatigued or recovering from illness. Therapeutically, Viparita Karani lowers blood pressure, moderates breathing, and reduces tension in the body. If you have high blood pressure, suffer from asthma or other respiratory ailments, or experience migraines or stress-related headaches, Viparita Karani is an essential pose for you. If you have a chronic neck problem or very tight shoulders, Viparita Karani is a helpful alternative to Salamba Sarvangasana.
For Viparita Karani, use one blanket if you are shorter and two if you are taller. Lay your nonskid mat so that the short end is at the base of a wall. Fold your standard folded blankets half lengthwise, and place them on the nonskid mat so that they are parallel with the wall, and 2 or 3 inches away from the wall. Place your bolster on top of the blankets.
Now sit at one end of the bolster with the left side of your body dose to the wall. Tie the strap around your thighs just above your knees to hold your legs together. Then place your hands on the floor, turn your pelvis so that your sacrum rests firmly on the bolster, and extend your legs up the wall. Lower your head and shoulders to the floor, draw your shoulder blades away from your head, and place your arms out to the side. Close your eyes softly and release the base of your skull away from the back of your neck. Remain in this position for 5 to 10 minutes. With each inhalation, direct your breath toward your upper thoracic spine. With each exhalation, relax your shoulder blades. When you are ready to come out of the pose, bend your knees and remove the strap. Then slide off the bolster and turn onto your right side. Lie in this position for a few breaths and then sit up.
Practice Notes. Ideally, the curve of your bolster should fit the curve of your lower back, giving support to your sacrum and floating ribs. If your lower back does not feel fully supported, your bolster may be too close to the wall. In this case, bend your knees and place your feet flat on the wall. Lift your pelvis and move your bolster and blankets a couple of inches farther away from the wall. Then rest your pelvis on the bolster once again and extend your legs up the wall. When your bolster is positioned correctly, your tailbone and sitting bones are slightly lower than the top edge of your sacrum.
Sarvangasana with a chair: In Sarvangasana with a Chair, your rib cage is arched, as in Setu Bandha with a Roll Under C7, while your sacrum rests on the seat of the chair with your legs lifted vertically, as in full Salamba Sarvangasana.
This variation is helpful in a number of different circumstances. For example, if you have tight shoulders or a rounded upper back, Sarvangasana with a Chair helps you to open your chest and lift onto your shoulders. Or if you are recovering from a neck injury or have a pronounced scoliosis, the support of the chair keeps the weight of your legs and lower body from bearing down on your neck. Finally, if you are fatigued or recuperating from an illness, Sarvangasana with a Chair is more energizing and less demanding than full Salamba Sarvangasana.
Spread a nonskid mat lengthwise in front of your chair. Then stack two or three standard folded blankets, folded in half lengthwise, against the front of the chair, with the folded edges facing away from the chair. Fold another nonskid mat and place it on the seat of the chair so that it drapes over the front edge. This will provide some cushioning for your lower back.
Sit on the chair seat facing the back of the chair and hang your lower legs over the backrest. Then lower your shoulders onto the blankets and slide your pelvis toward the front edge of the chair. (You can rest your feet on the backrest of the chair, if you find it helpful.) With your head on the floor and your shoulders resting on the folded edge of the blankets, extend your arms between the legs of the chair, and take hold of the back legs of the chair. Lift your rib cage to come higher onto your shoulders. With your chest open and your sacrum resting on the chair seat, raise your legs toward the ceiling.
Hold this position for 3 to 10 minutes. Lengthen the back of your upper arms toward your elbows, keep your shoulders wide, and lift your shoulder blades away from the blankets. To come out of the pose, bend your knees, place your feet on the backrest of the chair, hold the front legs of the chair with your hands, and slide your shoulders and pelvis away from the chair. Then bring your knees into your chest and turn onto your side.
Practice Notes. The first few times you practice Sarvangasana with a Chair, you may need to adjust your props to suit your body proportions. If your torso is short, try adding another blanket or two to give additional height under your shoulders. If your torso is long, and the chair seat presses on your lumbar spine, place a folded blanket at the edge of the chair seat to give additional height and support for your sacrum. If you feel discomfort in your neck, try shifting your blankets either a little nearer to the chair or a little farther away, to give better support for your neck.
If your shoulders are wide, your arms might not fit easily between the legs of the chair. In this case, extend your arms outside the legs of the chair. If your arms are short, and you can’t reach the back legs of the chair, tie a strap around the back legs of the chair and hold onto that. Be patient. It may take two or three attempts before you work out the optimum placement of props for this variation.
Salamba Sarvangasana with the feet on the wall: If you have difficulty lifting your rib cage in Salamba Sarvangasana then Salamba Sarvangasana with Feet on the Wall is a helpful variation. By resting your feet on the wall, you take the weight of the legs off the spine and can lift onto your shoulders more easily. This variation can also be practiced instead of Salamba Sarvangasana when you are fatigued or recovering from illness and require a less strenuous pose.
Lay a nonskid mat with the short end at the base of a wall. Then place your blankets on the mat with the clean edges facing a wall, about 15 to 18 inches from the wall. If you are using three or more blankets, place a bolster lengthwise against your stack of blankets to support your pelvis and legs when lying down. Lie with your head pointing toward the wall and your shoulders at the folded edges of the blankets. Bend your knees and place your feet flat on the bolster in line with your sitting bones. With an inhalation, extend your arms by the sides of your torso, and press your shoulders into the blanket. With an exhalation, roll your pelvis away from the floor, and swing your legs overhead. Then extend your legs and rest your toes high on the wall.
In Salamba Sarvangasana with Feet on the Wall, walk your feet up the wall until your pelvis is aligned vertically over your shoulders. If you use a strap as recommended earlier in this chapter in “Using a Strap on Your Arms,” widen your shoulders, press your arms out against the strap, and lift the back of your rib cage and your shoulder blades away from the floor. Repeat this adjustment two or three times. When your upper back is lifted as much as possible, bend your elbows and place your hands flat on your back with your fingers pointing toward your waist.
If you are not able to walk your feet high enough on the wall, move your blankets closer to the wall. However, if you feel any discomfort in your lower back, move your blankets farther away from the wall. Maintain this position for 3 to 5 minutes. When you are ready, bend your knees, walk your feet down the wall, and slowly roll out of the pose. Rest with your feet flat on the bolster or floor.
Practice Notes. Once your pelvis is aligned directly over your shoulders, you can move to the next stage of the pose. Maintaining the lift of your rib cage, draw your right foot away from the wall, lengthen your right leg toward the ceiling, then place your right foot back on the wall, bring your left foot away from the wall, and lengthen your left leg toward the ceiling for another few breaths.
Finally, keep your left leg extended, and take your right leg away from the wall to meet it. You are now in Salamba Sarvangasana. If your rib cage collapses when you bring both legs away from the wall, return to Salamba Sarvangasana with Feet on the Wall. When you can keep both legs away from the wall for 1 to 2 minutes without losing the lift of your upper back, then you are ready to move away from the wall and practice Salamba Sarvangasana on a regular basis.
If you are practicing Salamba Sarvangasana with Feet on the Wall to recover from illness or fatigue, keep your feet on the wall throughout. Do not place your hands on your back. Instead, bend your elbows, rest your upper arms on the blanket in line with your shoulders, and place your hands on the floor in line with your ears. Relax your shoulders and release the base of your skull.