Dr. Ronald Steiner
Śayanāsana: The posture of repose
Mythology: Śayana means “lying down” or “resting.” In Indian imagery this is closely linked with Nārāyaṇa/Viṣṇu, who rests on the cosmic serpent Śeṣa in the primordial ocean—not as sleep from inertia, but as a state of collectedness from which creation can arise. Rest is an active principle here: supported, awake, stable. This is exactly the quality Śayanāsana points to: you are “upside down,” yet the core is a resting center.
In the traditional count: Begin directly from the hold in Adho Mukha Śvānāsana from the previous sequence.
Vinyāsa 7 – Inhalation, exhalation:
On the inhalation, shift forward until the shoulders are above the hands. On the exhalation, lower the elbows and bring the hands to the chin so that you balance on the tips of the elbows.
Vinyāsa 8 – Inhalation, 5 breaths:
On the inhalation, jump with both feet into a tuck position, then extend the legs into Śayanāsana. Remain until the fifth exhalation.
Tip: The jump from Vinyāsa 7 into Vinyāsa 8 requires a lot of practice. It is often easier to build the posture first from forearm stand: in forearm stand, shift the weight onto one forearm, lift the other hand and support it at the chin. Then shift further onto the pointed elbow. Make sure you are not only pressing down through the shoulder girdle, but also directing weight into the floor through the chin and hand. Then bring the second hand to the chin as well. Stabilize the connection from chin through the hands into the floor. Create balance by making subtle adjustments through the whole trunk—between the front (abdomen) and the back line. Five calm breaths are challenging even with this simplified entry.
Vinyāsa 9 to 11:
Follow the vinyāsa flow you already know until you arrive in Adho Mukha Śvānāsana.
In the traditional count: From here, continue directly into the movement flow of the next posture.
Effect: Śayanāsana strengthens the forearms, shoulders, and the entire shoulder girdle and trains a calm, precise balance axis. Practiced cleanly, it improves stability, body control, and mental collectedness.
Fotograf: Richard Pilnick - www.richardpilnick.com
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