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As a reminder, Ramaswami recommends we spend five minutes in Sarvangasana (first three minutes with the legs relaxed next two with the legs straight in standard Shoulderstand) before practising the sarvangasana vinyasas.
In these vinyasas your bending the leg at the knee and bringing it down to the side of the forehead by rounding the back.
When you bend both knees together you bring them down to your forehead, again by rounding the back.
Bring your legs down while exhaling, take them back up while inhaling.
HINTS/TIPS/SUGGESTIONS
The main concern here is with balance, try bringing the leg down just half way on the exhalation and take them back up.
Pay attention to the pelvis and keeping it steady.
As you bring the knee all the way down make sure you are keeping the other leg straight, stretching up thorough the leg.
At first come down only as far as feels comfortable and stable.
To bring the knee all the way to the forehead you may need to engage uddiyana bandha at the end of the exhalation sucking the belly in and slightly up into the ribcage allowing you to bend/curl your back further and bringing your knee closer to your forehead.
The single leg version is repeated there to six times, down on the exhalation back up on the inhalation.
In the legs together version bring the knees to the forehead and stay for three to six breaths, the inhalation will be shallow because you so deeply folded but try to lengthen the exhalation.
This is a good position for engaging and exploring the bandhas.
The legs together version can also be practiced in the same way as the single leg version, bringing the knees down to the forehead and back up on the inhalation, repeating three to six times.
The final version is to gently twist after bending both knees and bringing the the knees to the side of the forehead and eventually to the floor beside your head, stay for three to six breaths.
Pay attention to the pelvis and keeping it steady.
As you bring the knee all the way down make sure you are keeping the other leg straight, stretching up thorough the leg.
At first come down only as far as feels comfortable and stable.
To bring the knee all the way to the forehead you may need to engage uddiyana bandha at the end of the exhalation sucking the belly in and slightly up into the ribcage allowing you to bend/curl your back further and bringing your knee closer to your forehead.
The single leg version is repeated there to six times, down on the exhalation back up on the inhalation.
In the legs together version bring the knees to the forehead and stay for three to six breaths, the inhalation will be shallow because you so deeply folded but try to lengthen the exhalation.
This is a good position for engaging and exploring the bandhas.
The legs together version can also be practiced in the same way as the single leg version, bringing the knees down to the forehead and back up on the inhalation, repeating three to six times.
The final version is to gently twist after bending both knees and bringing the the knees to the side of the forehead and eventually to the floor beside your head, stay for three to six breaths.
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