Sarvanga is a Sanskrit word that means “whole body.” It may be determined from the final posture of asana that it has a beneficial influence on the entire body. It is strongly recommended that you attempt this posture in sections initially, and then complete the pose after a few weeks of practise.
How to do Sarvangasana – Step by Step
Starting position: Lie supine on the mat, feet together and hands resting besides the body. Keep the mind calm, body relaxed and take in a full breath.
Ardha-sarvangasana steps:
- Draw your feet close to your hips and curl your legs against your thighs as you exhale.
- With a gentle pull of the abdominal muscles and the support of the hands, elevate the lower part of the body vertically (fingers under the hips and the thumbs above)
- The palms, elbows, neck, and back of the head should support the entire body weight (final position). Exhale as you complete the above actions in 4 seconds.
- Maintain this stance for as long as it is comfortable, but no more than two minutes, breathing slowly, rhythmically, and naturally.
- Return to beginning position by inhaling and gently lowering the hips towards the mat, supported by the hands.
- Return to the beginning position by releasing the hands from behind you.
- Take a few deep breaths and then relax for a few moments before breathing normally.
Sarvangasana:
Starting position:
Sarvangasana steps:
- Exhale, raise your legs high enough to form a straight angle with your body. Keep your legs straight and your body above the hip-joint unaffected on the ground.
- Raise the arms and grip the waist while pushing the body up as much as possible while still exhaling. Place all of your weight on your arms and rest on your elbows, with your legs raised up.
- Make an attempt to shift the hands slowly towards the waist, with the fingers extended to the back of the hip-bones and the thumbs pressed softly on both sides of the navel, after this position is securely secured.
- Set the chin in the jugular notch and rest the entire weight of the head on the shoulders, neck, and back (final position). Exhale as you complete the above actions in 4 seconds.
- Maintain this stance for as long as it is comfortable, but no more than two minutes, breathing slowly, rhythmically, and naturally.
- Return to the beginning posture by bending the knees slowly and gently lowering the hips to the mat, supported by the hands, in 4 seconds while breathing.
- Return to the beginning position by releasing the hands from behind you.
- Take a few deep breaths and then relax for a few moments before breathing normally.
Recommended practice for Sarvangasana:
- Once, for no more than 2 minutes, practise.
- Do not repeat; do not practise it for longer than the time restriction mentioned above, as a longer length, when combined with other daily Yoga physical exercises, may be harmful in some situations.
- Until perfect balance is achieved, anyone can lean against any object for support. Improvise this pose at first by resting your head against a wall or any solid object while in the head-low position. During the early practise, a few pillows or physical support from another person should enough.
Precautions to be taken during performance of Sarangasana:
- All head-low postures should be approached with caution to avoid strain or jerks.
- The duration of exercise should be limited to a minimum of 20 seconds in the beginning and a maximum of 5 minutes.
- It’s also a good idea to try this posture in stages, and only finish the pose after a few weeks of practise.
- Any head-low stance should never be attempted after engaging in any type of strenuous gymnastics, as the anomalous rush of blood to the brain at this point could cause more harm than good.
Benefits of Sarvangasana:
- Favorable alterations in vasomotor capacity (producing or pertaining to blood vessel constriction or dilation) as a result of enhanced blood interchange in the upper body, particularly the thorax, neck, and head.
- The abdominal and pelvic viscera are temporarily replaced.
- Constipation, indigestion, headaches, giddiness, neurasthenia, functional diseases of the eye, ear, nose, and throat, as well as general and sexual debility, are all alleviated.
- Gravity pressure has a wide range of impacts on the body’s organs above the waist, including the key endocrine glands.
- Constipation, indigestion, headaches, giddiness, and neurasthenia are all relieved.
- General and sexual debility, as well as functional abnormalities of the eye, ear, nose, and throat.
- Increases blood flow to the brain very effectively.
- Boosts the immune system by balancing the circulatory, respiratory, digestive, reproductive, neurological, and endocrine systems.
- The cervical spine’s flexibility is enhanced, which has a positive influence on the nerves.
- Muscle toning helps avoid hernias and improves sagging of the lower abdomen.
- Haemorrhoids are relieved by releasing the usual gravity pressure from the anal muscles.
- Enhances self-confidence and self-reliance through increasing mental alertness.
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