Birch exercise: correct execution technique, useful properties and features of the exercise (75 photos). Variations and techniques for performing Sarvangasana
Healing the whole body; is a stand with support on the shoulders.
Like all inversions and inversions, in which the head is placed below the heart or the legs are fixed above the heart, Salamba Sarvangasana ensures the harmony of body and mind, and is considered one of the most important postures in any kind of yoga practice.
Execution technique
Step 1:
Lie on the floor with your back down, legs and feet touching each other, arms extended along the body. Brace your knees and extend your arms close to your body.
Turn your shoulders, tighten your shoulder blades and press firmly with the entire surface of the torso and shoulders to the floor. The head and neck lie on the floor, the chin is slightly pressed against the chest so that the head and neck form one continuous line.
Step 2:
Bend your knees and pull your legs up and place your feet in front of your sitting bones. Exhale, press your hands into the floor and lift your legs off the floor, pulling your hips towards your torso.
Step 3:
Continue lifting your pelvis up towards your head so that your knees are pulled up to your face. Bend your elbows and press them to the body. Place your palms on your back as deep as possible - try to keep your back at the level of the ribs.
Bring your pelvis over your shoulders so that your torso is relatively perpendicular to the floor. Place your palms on your back, elbows apart shoulder-width apart.
Step 4:
Inhale and stretch straight legs towards the ceiling. Curl your tailbone toward your pubis and twist your hips slightly inward.
When the legs are fully extended, pull the toes towards you and pull the insides of the legs up a little more, starting from the metatarsus of the foot.
Step 5:
Soften your throat and tongue. Don't strain your neck, chin is perpendicular to the floor. Pull your shoulder blades. The gaze is gently directed to the center of the chest (or to the navel area - with incomplete entry into the asana).
Gently press your arms and upper shoulders into the floor and try to lift your torso with your legs even higher.
Step 6:
To start, stay in the pose for about 30 seconds. Gradually add 10 seconds to the time of the previous holding of the pose until you can comfortably hold the pose for 3 minutes.
Exit the pose
As you exhale, bend your knees again and pull them towards your body. Slowly and carefully begin to lower your pelvis and legs down, placing vertebra by vertebra on the floor. Help yourself with your hands so that the pelvis does not collapse to the floor, this can lead to injury.
As part of the first ashtanga vinyasa yoga sequence, Salamba Sarvangasana smoothly transitions into Halasana.
Asana Tuning/Checkpoints
actively pull the shoulder blades together and pull them to the lower back, take the shoulders away from the ears to free the neck;
don't turn your head while in a pose to avoid neck injuries;
breathe slowly.
Benefit
calms the mind and nerves;
reduces anxiety, insomnia and irritability;
stimulates the thyroid and prostate glands and organs abdominal cavity;
stretches the shoulders and neck;
tones the legs and buttocks;
helps with digestive disorders;
Contraindications
headache;
glaucoma;
menstruation;
neck and back injuries;
pregnancy;
in many schools, Salamba Sarvangasana is considered an advanced posture. Do not perform the asana without sufficient experience or under the supervision of an experienced instructor.
Preparatory Yoga Exercises
Deep Practice
Beginners tend to support the torso with a few fingers. Try to place your palms on your back completely. Periodically remove your hands from your back, press your shoulder blades inward and move your palms down your back, closer and closer to your head.
Variations
Lite version
Perform the asana against a wall.
Complicated version- Eka Pada Sarvangasana
Enter Salamba Sarvangasana. Lock the left leg perpendicular to the floor (the heel stretches strongly towards the ceiling), then exhale and lower right leg towards yourself parallel to the floor, without disturbing the position of the left leg.
Keep your sitting bones level, if necessary, push the sitting bone of your right leg away from you to level the position.
Hold the pose for 10-30 seconds, return the right leg up and repeat the asana on the other leg for the same amount of time.
When we hear the phrase "exercise birch", the first thing that comes to mind is school lessons. It turns out that this rack is very useful for, but subject to correct execution.
How to do a birch tree correctly, how useful the exercise is - we will consider in this article.
Description
During this position, blood circulation improves, there is better blood flow to the back of the head along the vertebral artery, thereby improving work internal organs. From Sanskrit, "sarvangasana" is translated as "posture for the whole body." For those who have just become dull in doing it, it will be easier to start with an easier version of “viparita karani”. This is the same stance, but in it you can bend in the lower back, literally laying it on the holding bodies. 
Did you know? According to yogic philosophy, the soma chakra, which is located at the top of the forehead, is considered to be the focus of lunar nectar. Nectar is the source of and. In the normal position of the body, it moves to the solar plexus and there it burns out in the fiery chakra "manipura", which leads to aging. Thanks to Sarvangasana, the nectar remains in place, and the body does not age.
The benefits of exercise
The birch stance benefits almost the entire body:
- the muscles of the back, hips and legs are strengthened;
- salt deposition is reduced;
- strengthened;
- aligns;
- the amount of subcutaneous fat deposits decreases.
Exercise allows you to remove the load from the legs, abdominal cavity, liberate the spine. This contributes to the treatment of many health problems, both in and in: - digestion is also improved;
- blood vessels are strengthened;
- activity is normalized;
- the endocrine and hormonal systems return to normal;
- work improves;
- migraine pains go away;
- comes back to normal.
Did you know? Static exercises like birch-this is the basis for and gymnastics. It is this ability of an athlete to hold a tense body in one position, while demonstrating a balance of balance, and is highly appreciated in competitions.
How to make a birch
It is recommended to start performing after warming up: do light gymnastic exercises so that the body is supple and to avoid cramps, sprains or pinching. 
The stand on the shoulder blades has simple technique execution:
- lie on your back on a rug spread out on the floor;
- put your legs together and lift them up, then tear your hips off the floor;
- help yourself with your hands, resting them on the lower back.
As a result, the head and shoulder blades lie on the floor, and the body and legs are vertical, while trying to keep the body even. You should “leave” the rack smoothly, lie down for a while, relaxing your muscles. Best time for classes - while the body and brain are relaxed, and the stomach is empty. It is advisable to take food after exercise in an hour, it should be something light. Exercise can be done every day. Possible difficulties and errors
If there are difficulties with the implementation, you can make the exercise easier. Place a chair behind your head, first throw your legs over, put your toes on the seat of the chair, and then smoothly level off. Do not rush to immediately stand in this position for a long time, start with thirty seconds, gradually increasing to three minutes.
Important! It is advisable to increase the time when the body is already accustomed to this position and you do not experience any difficulties in performing and any discomfort in the stance.
A correctly performed birch exercise is beneficial, and errors in execution can be harmful to your health. Harm can be done to yourself by starting the rack without warming up properly, as well as during the rack itself. There are several rules: - during the exercise you need to relax;
- you should not stand in a pose, experiencing a feeling of discomfort, if this happens, it means that you are doing something wrong or have increased the time too much;
- you can’t turn your head or neck in a stance, you can inflict yourself;
- you should not perform the exercise if you used before it;
- if you have health problems, you should not stand for more than a minute.
Important! Less traumatic and easier to perform viparita-karani, perhaps it is better for beginners to master it first, and then stretch into the “birch”.
The birch exercise undoubtedly benefits the body, but in some cases there are contraindications for performing it.
You can not perform a rack in the following cases:
- with inguinal;
- during critical days;
- with trauma to the spine and cervical region;
- enlargement of the thyroid gland;
- with problems with cardiac activity;
- with glaucoma;
- with otitis;
- if the pressure is too high;
- pregnant women in the later stages.
Doctors explain such results with improved blood circulation, due to which the work of all body systems improves. Yogis also add that not only the physical body is rejuvenated, but also our spiritual principle. The conception of a child is a fateful moment in the life of a man and a woman, requiring a very serious approach and responsibility, because the birth of another life depends on it.
Position selection and pregnancy
It is widely believed that the right position during sexual intercourse ensures the greatest penetration of the male genital organ into the vagina, the speed of healthy and active spermatozoa reaching the egg in the fallopian tube and, thereby, directly contributes to conception. 
Probably, there is a certain amount of truth in this, but today there is no unequivocal scientific confirmation of the relationship between posture and pregnancy. However, if unusual positions give pleasure to both partners, then why not experiment?
Important! Even during the planning period for conception, a man and a woman need to undergo a full examination with the appropriate doctors to find out about possible diseases that can interfere with the birth of a baby.
Pose "birch": how to do and is there any benefit?
Whether this position helps conception - there is no single answer to this question.
Reviews of women who used it vary. This pose helped someone get pregnant, but there are also many who did not bring the desired result, since each woman has her own uterus structure and her own body characteristics.
Science believes that the position has no effect on the conception of a child - in any position, sperm enters the internal genital organ of a woman. 
During sex
With this position, the woman lies on the shoulder blades, substitutes under the lower back bent arms and, tearing the hips off the surface, raises the legs as high as possible.
The man helps the woman to stay in this position and moves, rhythmically directing the woman towards him, at the same time the woman controls the angle of penetration of the penis during frictions.
In this position, during ejaculation, the spermatozoa enter the uterus more quickly and, thereby, the likelihood of fertilization of the egg increases. 
after sex
After intercourse, a woman raises her legs up or leans them against the wall, supporting her lower back with her hands. This position facilitates the "meeting" of the sperm and egg. You should be in such a “stand” for at least ten minutes. It is better to perform during the period of ovulation - this will increase the chance of conception.
But, if, at the end of sexual intercourse, a woman cannot take the position of a “birch tree” for any reason ( big mass body, problems with the organs or the spine, the usual tightness, etc.), it is permissible to simply lie on your stomach or on your side and stay that way for half an hour.
Is “birch” suitable for everyone: contraindications
Women with:
- endocrine problems;
- cardiovascular diseases;
- hypertension;
- glaucoma and eye infection;
- injuries of the cervical vertebrae and back.
Other positions for conceiving a child
"Classic" or "Missionary" It is considered one of the most convenient. The woman lies on her back, and the partner is located on top of her. For a change, a small pillow or roller is placed under the woman's hips. 
"General" One of the variations of the classic pose. The partners are located opposite each other, the woman bends her legs slightly and places them on the shoulders of the kneeling partner. This is somewhat reminiscent of a general's shoulder straps. The posture is conducive maximum depth penetration.
Associated with the arrangement of spoons in the dryer. The woman is located with her back to her partner. This position promotes very close contact with deep penetration into the vagina. A nice feature of this position is the ability of the partner to regulate the rhythm, and after ejaculation for a long time to remain in a state of immobility, leaving his organ in the vagina. 
The woman gets on all fours or lies on her stomach, the man is located behind. The advantage of this position for conception is that the sperm quickly enters the vagina, and the slightly raised hips do not allow it to leak out. 
Did you know? Half an hour of active sex burns almost 200 calories, and an orgasm will also burn another 60 to 100 calories.
What else besides poses: the basic rules of conception
Using only one or another posture is extremely insufficient. On the successful conception other factors also influence.
Sperm quality and pregnancy
There is no doubt that pregnancy directly depends on the quality of the ejaculate. The more active male germ cells, the greater the likelihood of fertilization of the egg.
For the formation of healthy spermatozoa, it is necessary to begin preparation for conception at least three to four months in advance. It is during this period that spermatozoa mature. 
During this period, a man needs to give up alcohol and smoking (or reduce it as much as possible), forget about baths and saunas, avoid working with paints and varnishes and hydrocarbon-based solvents, stay away from microwave and ionizing radiation.
Did you know? A man produces about 14-15 liters of sperm in his entire life.
Ovulation and women's health
Ovulation is the most important stage in the female reproductive cycle. This process can be described as change. From the moment ovulation begins, the entire functioning of the reproductive system is aimed at preparing for a probable pregnancy.
Without full ovulation, conception will not occur, but it happens that ovulation does not occur. To determine unequivocally whether or not ovulation is present, only a special ultrasound examination can. If the absence of ovulation is confirmed, a comprehensive examination with blood donation for hormones is necessary, after which treatment is to be carried out. 
How does mental health affect your chances of getting pregnant?
Among the many factors influencing conception, psychological health ranks far last place. An inappropriate mental attitude and the stress hormones adrenaline and cortisol can significantly reduce the chance of conception, and this applies to both partners.
But taking care of each other, understanding partners will help to successfully remove psychological barriers to successful conception.
Conception is a sacrament and a real miracle. After all, the birth of a new life simply cannot be called in any other way. Whether this miracle will happen or not depends on many factors and circumstances.
Due to the inverted position of the body, there is a powerful flow of blood to the brain, it is saturated with oxygen.
- The thyroid gland is stimulated, which normalizes the activity of hormones and strengthens the immune system.
- Pressure in the pelvic area is normalized, which alleviates suffering from hemorrhoids.
- The pose helps to concentrate, relieve fatigue, find harmony of soul and body.
There is also an opinion that Sarvangasana is especially useful for women who dream of a child. Allegedly taken immediately after intercourse, the birch pose promotes conception. However, this fact has not been verified.
How is Sarvangasana done?
Before performing Sarvagasana, it is necessary to prepare the muscles, warm them up. To do this, before performing, you can do several exercises. If the asana is performed in combination with other yoga poses, it must be done at the end of the class.
Those who have been doing this exercise recently should take care to reduce discomfort in the neck. It is better to perform the asana on a special yoga mat or on a thick blanket to reduce possible pain.
Pose technique
The full name of this position sounds like "salamba sarvangasana 1"
1. Lie on your back.
2. Bend your knees and pull them up to your chest.
3. Raise the pelvis, supporting the body from behind with the arms bent at the elbows. The knees may touch the forehead.
4. Slowly, without jerking, straighten your legs.
5. Make sure that the legs are perpendicular to the floor, for this try to move the pelvis forward. Hands help keep the body in the correct position. The main load should fall on the shoulders, and not on the cervical spine.
6. You can stay in this position until you feel discomfort. Ideally, you can take up to 10 breaths and exhale and start the exit.
7. To come out of the asana, first you need to bend your legs, then lower your pelvis, and then straighten your legs into a prone position.
Asana is performed at a slow pace, breathing is even.
There are more complex options for performing sarvangasana:
Salamba sarvangasana 2 - hands are removed from the back and stretched parallel to the floor (you can twist your fingers into a lock);
- niralamba sarvangasana 1 - straight arms are transferred to a position behind the head;
- niralamba sarvangasana 2 - hands are located along the legs.
If you wish, you can master these asana options. It is better to do this in the order in which they are listed, successively moving from the easier pose to the most difficult one.
This asana should not be practiced by people with high blood pressure as well as those who have suffered injuries of the cervical spine.
A simple exercise with huge health benefits! By doing it, you heal the heart and thyroid gland, strengthen muscles and improve the condition of the brain and spine. So, it is worth considering and trying to do this exercise regularly. Your health will certainly improve!
Eat right, drive active image life and!
What does it look like healthy man? Ruddy face, confident, firm gait, agile and precise movements. But there is one more sign of good health that cannot be determined offhand: endurance, the ability to perform hard physical work for a long time. As a rule, today's city dwellers are not strong in this area. Which is generally easy to check. Try to somehow run around the house ten times. Loud exhalations and inhalations, lack of oxygen, unthinkable rapidity of pulse beats, tinnitus will remind you that your cardiorespiratory system, although working, is very bad. Many will think.
Maybe, in order to improve the situation, it would be more correct to simply run out every evening to a nearby park? The method is proven and reliable. It increases the volume of the lungs, strengthens the legs, arms, heart. And there already, as they say, in a healthy body - a healthy liver, and a stomach, etc. However, the classic method of healing the heart muscle is still considered to be long - at least two hours -.
Head of the Department of Traditional Health Systems Candidate biological sciences Rinad Sultanovich Minvaleev recommends doing a “pose of all parts of the body” (sarvangasana) every evening as a beneficial effect on the heart muscle.
Actually, this is a "birch". Unlike all other hatha yoga poses, everyone knows this one. And not just by hearsay, but in practice. Birch (or candle) - the first gymnastic exercise, which in one way or another is feasible for any student. But to influence the heart, it is necessary to do sarvangasana not for 5 seconds, but for 2-3 minutes.
This position of the body enhances blood flow through the vertebral artery to the occipital region, which stimulates the functioning of all centers of visceral regulation of stem structures, improves the functioning of all organs and functional systems of the body, hence the name - "posture of all parts of the body."
This posture serves effective prevention, has a beneficial effect in cerebrovascular disorders.
But the main thing - "birch" improves the performance of the left ventricle of the heart muscle.
According to Rinad Minvaleev, this asana effectively replaces aerobic exercise, which means it strengthens. However, the main purpose of the "birch", according to the scientist, is not even that.
If you look at the "children's birch", and then at the "correct sarvangasana", you can see a significant difference: yogic performance implies the so-called chin lock (clamp in the thyroid gland).
That is, the "posture of all parts of the body" has a powerful effect on this area; and on early stages thyroid diseases - works like a medicine. (However, if the thyroid gland is normal, then a "chin lock" is not necessary to affect the heart.)
This asana will be especially effective on the full moon and on the waning moon. - because it “drives blood” towards the head. In order to perform the pose accurately, it would be appropriate to ask someone to check the strictly vertical position of the thoracic spine. Only then will a full-fledged "chin lock" be obtained. Otherwise, there will be no effect on the thyroid gland.
In order for the treatment to be complete, immediately after the “birch tree” it is very useful to do matsiasana - the fish pose. Such a tandem not only treats developing myxedema, thyrotoxicosis, but also precedes the use of hormonal drugs prescribed during the development of myxedema, such as thyroxine.
The starting position for matsiasana is the same as for the "birch" - lying on your back.
The fish pose is a reinforced deflection based on the elbows and the pelvis. The legs are freely extended (but it is better if they are “in the lotus position”; then the hands should grab the feet).
The shoulders are thrown back to the limit.
The back of the head does not touch the floor.
The head leans back, as a result of which the area of \u200b\u200bthe front throat is stretched. The blood intensively washes, thyroid hormones are released, which were previously “sitting” in special vesicles (follicles).
Correct execution is accompanied by increasing trembling in the whole body, heat. Asana is performed within 1-2 minutes, but it can be longer - as long as there is enough strength.
Sarvangasana and the cervical spine.
Inverted birch pose and its effect on the neck