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- Viparita Karani (“the action or doing of reversing, turning upside down”) is perhaps the most calming and deeply restorative asana.
- All inversions calm the mind and soothe the brain.
- Salamba Sirsana stimulates the pituitary and pineal glands while Salamba Sarvangasana stimulates the thyroid gland, which regulates the endocrine system and is the key to your immunities.
- There is considerable discussion and debate about the effects of inversion during menstruation. Viparita Karani is a perfect alternative to going all the way upside down.
- Salamba Sirsana and Salamba Sarvangasana present significant risks to the neck. Provide clear guidance on the “Salamba” aspects whenever teaching these asanas and encourage the use of blankets in Salamba Sarvangasana.
- Generally sequenced as part of the “finishing practice.”
- Salamba Sirsana is an excellent warming asana when held for more than two minutes and as such can be done early in your practice. In doing so, Adho Mukha Svanasana and Uttanasana are excellent preparation.
- In a finishing sequence, do Salamba Sarvangasana after Salamba Sirsana to more deeply calm the body (not vice versa).
- Variations in Salamba Sarvangasana include alternately releasing one leg towards or to the floor overhead, Baddha Konasana legs, Upa Vistha Konasana legs (including revolving through the torso and hips), and releasing the legs forward into Setu Bandha Sarvangasana.
- In exiting Salamba Sarvangasana, consider the option of Urdhva Padmasana and Pindasana if you are stable and can safely fold your legs into Padmasana. Otherwise explore exiting through Halasana and Karnipidasana.
- Explore the same variations in Salamba Sirsana and explore Urdhva Dandasana if you feel stability and ease.
- Counterpose Salamba Sirsana with Balasana.
- Counterpose Salamba Sarvangasana with Matsyasana and Uttana Padasana.
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