Padma Sarvangasana

Preparation

Sit in Padmasana (Lotus Pose), place the palms by the sides of the hips with the fingers pointing forward. Inhale, exhale, and relax.

Getting into position

Inhale. Exhaling, lower the back onto the floor with the support of your elbows. Exhale. Inhaling, raise your legs and hips up (like in Halasana/Plough pose), keeping legs in Lotus Pose. Bring the elbows parallel to each other behind the back and place palms on the middle back to support and lift the torso up. Activate the glutes to raise your knees up and push your hips inward to bring your knees in-line with the spine. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, straighten farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower the knees back down towards your head. Place hands on the floor one at a time, palms facing down. Inhale. Exhaling, slowly lower the torso, then knees down to the floor, controlling with your arms. Using the elbows, inhaling, carefully come back up into Padmasana. Uncross the legs one at a time. Inhale, exhale, and relax.