How to do Niralambasana (Unsupported Headstand Pose)
Niralambasana, also known as the Unsupported Shoulder Stand Pose, is an advanced yoga posture that enhances balance, core stability, and upper-body strength. This asana requires focus, steady breath control, and proper alignment. Practicing it regularly helps improve flexibility, strengthen the spine, and tone the arms and shoulders.
Step-by-Step Practice Guide
- Begin in Dandasana and slowly move into Malasana (Potty Pose). Keep your feet parallel to your hips and place all toes firmly on the floor. Position your elbows under the abdomen and inside the knees.
- Inhale deeply and gently push the elbows outward to feel a deep stretch in the inner thighs. Maintain a straight spine throughout.
- Place your palms on the floor, press them firmly, and lift the chest and thorax upward.
- Hold the position for 3 to 4 breaths, pressing the arms downward and lengthening the lower back upward. Open the shoulders and chest.
- Slowly begin to lift the crossed legs upward, balancing your weight over the palms.
- Stand on your palms, adjust the knees comfortably upward, and keep the spine, head, and neck aligned and straight.
- Keep the head aligned between the hands, level with the elbows.
- Take 2 to 3 controlled breaths, ensuring your balance is firm, especially if you are a beginner.
- Slowly lower the legs, hips, and upper body back down with control.
- Exhale and relax in Dandasana.
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