Critical Elements of the Asana

HOW TO GET INTO SALAMBA SARVANGASANA
It is recommended that in order to do this pose safely you should lay a blanket or your matt down in order to keep your arms in place but ore importantly to make sure that your neck can keep its curve. You should make sure that the mat is about one by two feet. You then lie on the matt with your shoulders at the edge so that your head I off the mat and on the floor. Your arms should be pressing down on either side of you. As you exhale, you want to pull your knees up to your torso. Slowly peel your spine up off the floor one vertebra at a time so that your knees are now by your face. You still want to make sure that your arms are parallel and not any wider than your shoulders. Now you want to flip your arms over so that they are palms up and then place your hands on your lower back. You now want to try and make your hips and torso directly over your shoulders. You now have to slowly reach your feet up to sky making sure that your legs are straight. Make sure that your neck and head are both in neutral position. In order to come down you have to exhale and pull your knees into your chest and slowly roll all the way back down one vertebra at a time making sure that you keep your head on the ground.

HOW TO GET OUT OF SALAMBA SARVANGASANA
Because this posture involves all of your body, many muscles are involved. The main muscles that need to be incorporated are all of your core muscles. Engaging your core is important in order to make sure that you stay stable in the position. Starting from the bottom, you have to make sure that you keep your arms strong and push them into the ground so that way you have a stable base. The next thing that needs to be engaged are your core muscles. This includes your bundahs. You have to make sure that you are engaging them so that you cannot only get into the position but also to make sure that you can hold the position.