How to Sarvangasana with Preparatory poses for beginners ll Archie's Yoga

I must say everyone today we are learning and this is going to be a practice for all the beginners .

We are including through preparatory ana .

So let's start with line down position , take a deep inhalation , keep your ankle flexed as we inhale .

We are lifting right leg up with a straight knee , exhale and down in here like left leg , exhaling down and continue doing that .

Switching the legs , remember inhale , lifting with a straight knee , an ex healing reaching .

We want to do this for 7 to 8 times with blue delis , try and move that toe close to your face as much as you can so that we work on entire back of the legs on the core and on the tice equally .

This will also help you prepare your lower back to lift up the body in the final position .

Let's continue a few more rounds .

Now we take a deep inhalation here and prepare to lift both the legs up together along with the hips .

We are lifting the legs with exhalation , inhale and drop the legs down , exhale , lifting inhaler , check the knee if we want to try and keep it straight exhale and lift the hips .

Also , we are doing this 7 to 9 times , focus on the bread and also we want to focus on keeping thigh and knee gaps active next time in hell .

We are pending these for inhale and lift the hips up , exhale and slowly rinse focusing on the bread and really work on lifting those hibs as high as you can , keeping the feet firm .

You will also have to check your thighs are rolled in , not roll it out .

This is an excellent posture to strengthen your lower back .

Let's stay here interlocking the fingers and really shifting the weight on the shoulder , elbows , trade and again , keeping the feet full , you start to breathe through chest , try and have your naval language here and see if you can take heel .

So basically , we're squeezing the buttocks here , holding the posture for 5 to 7 breaths .

Next posture is variation of stupa .

So you will lift the hips up , but just your hands on the lower back like this elbow and shoulder and light inhale and slowly lift that rightly up the ceiling .

You want to keep the knee straight high active and the ankle is flex breathing through chest .

The next five minutes next time we exhale , we want to release and switch the site .

Continue lifting the hips up as high as you can with a straight .

This is going to be excellent position to mentally prepare yourself to get into the actual right next question .

We are sitting down and start to rule yourself back for it .

So they are in healing , going back , heal and go forward .

This is a very good preparation for people who find difficult to lift the hips off the floor .

So you can do this for a few rounds .

Lift the hip hop , support the back with your hands .

We are staying close to wall here very slowly like this .

Start to lift your legs up as high as you can .

Very slowly .

We are moving right leg away from the wall .

Check your hands are active elbow and shoulder and leg .

Staying here for a few minutes slowly switching in the leg .

You can try and have to your thigh .

Knee ma you do this for a few weeks and once you start finding this easy , you can slowly move both the legs away from the wall .

Keep checking your elbows are not moving out in this shirt , which usually is a common mistake .

If your elbows are too far away from each other , holding posture will be difficult .

Let's bend the knees here , bring your knee on the forehead and very slowly , we release legs .

The feeling we're moving on to the second technique again with the wall .

So stay close to wall like this .

Walk your hands to side wall , move hips closer and check the hips are close to what ?

Bend the knees , press the hands down and lift your hips off .

The floor slowly , we walk legs slightly more upwards , supporting lower back , check again , elbows and shoulders that are in line spine street .

Once we find the balance here , we want to lift one leg away from the and have that leg in line with the spine .

Those pointing upward , switching the legs , checking hands are full , keep pressing elbows on the floor , hands to lower back .

And I was to find this easy slowly .

We want to move both the legs away from the wall .

Checking chest is close to chin , no stress on the neck .

After a few seconds , you want to move feet on the wall again , they slowly release the back .

Hips and drink lies on the chest .

A regular practice with the wall will help you build up the confidence easily .

I hope you find this helpful and I'll see you in the next video .

Take care .