SARVANGASANA

Sarvangasana is a sum total of three words 'sarva', 'anga' and 'asana' which means the 'all body posture'. In the physical culture of yogasana this posture works on the entire body as it effectively massages the thyroid and para-thyroid glands.

Sarvangasana is often referred to as the 'Queen of Asanas' , the King of asanas being 'Shirsasana'.
The Shoulder Stand, Candle Posture and Pan Body Posture are some of the other names used whilst referring to this asana. It is a supine posture classified as a cultural posture as it has a therapeutic effect on the body


Sequence
Sarvangasana is performed in 8 steps where the 4th step is the final state of the asana.

Starting Position: Lie on your back with your feet outstretched and together. Outstretch your arms backwards and ensure that your face is relaxed and tension free maintaining normal breathing.

Step 1: With partial inhalation, slowly pull up both your legs straight up at 45o to the plane of the floor.

Step 2: With full inhalation pull both the legs straight together in unison at 90 o to the plane of the floor simultaneously bringing the arms by the side of the body.

Step 3: Supporting your hips, slowly direct the legs backwards so that they are parallel to the floor but opposed in direction, to the upper body. Exhale

Step 4: As you inhale push your hips upwards and straighten out your legs so that you can view the tips of your toes. The entire body, shoulder down is at 90o to the plane of the floor. The chin is locked against the chest to prevent a sudden gush of blood towards the head region. This is the final state of Sarvangasana.

The Final state is the essence of an asana and hence has to be maintained for longer duration with normal relaxed breathing. Since this final state lends maximum benefit to the body, never fight or struggle with yourself to achieve or maintain the final state. It is a process of slow but certain progress and proceeds to perfection with diligent and regular practice.

Rolling out of the Asana
Step 5 : Release the chin lock. Slowly lower the hips supporting your back and bring the legs to position 3

Step 6: As you exhale partially, bring the legs to 90o with the plane of the floor as in position 2

Step 7: Exhale completely and lower the legs to 45o with the plane of the floor, hands outstretched over the head as in Position 1

Step 8: Completely release the posture and return back to the starting position.

Relax before attempting the complementary position.

Duration and time of Practice:
At the intial stages maintain the final state of Sarvangasana anywhere from 5 to 15 breaths. Perform the asana on an empty stomach either early in the morning or at night just before bed-time.
With practice you can safely maintain the asana for half an hour.