Enter
- From Sālamba Sarvāṅgāsana I, turn your torso and legs right.
- Place your left hand beneath your pelvis; tailbone over your wrist.
- Keep your right hand on your back.
- Angle your straight, joined legs over your left hand.
Steps
Support
Shoulders and upper arms; pelvis on left hand and wrist.
Hold
- Press your shoulders and upper arms into the floor.
- Keep the elbow beneath your pelvis steady.
- Lift your chest; keep your throat relaxed.
- Extend both legs together, keeping your feet off the floor.
Exit
- Exhale and return to Sālamba Sarvāṅgāsana I.
- Repeat on the other side, switching which hand supports your pelvis.
- Breathing
- Breathe normally while holding the pose.
- Duration
- 20 seconds per side.
Adapt
Adaptations
- Firm elbow supportPlace your supporting elbow on stable flooring, without blankets underneath.
- Two bolsters beneath pelvis, lower back, and heelsShoulders grounded, feet against wall; slide shoulders and head sideways together.
Variations
- Eka Pāda Pārśva Sarvāṅgāsana: one leg straight; other foot grounded.
- Pārśva Ūrdhva Padmāsana in Sarvāṅgāsana: legs folded into Lotus.
Signals of effort
- Inverted pose supported by shoulders and upper arms.
- Pelvic weight rests on one extended wrist.
- Neck held in flexion.
- Straight legs suspended away from the vertical axis.