Sarvangasana yoga benefits the whole body i.e. from the toes to the brain. Sarvangasana is one of the best and most important asanas in hatha yoga. At the same time, it is known to have many important health benefits. It is a Sanskrit word which is made up of three words ‘Sarva’ meaning whole, Anga meaning “part of the body” and Asana of Asana as the name indicates, Sarvangasana. This asana gives exercise to all the parts of the body, hence it is called Sarvangasana (whole-limb-asana). Sarvangasana is also called the ‘mother of all asanas’ due to its various health benefits. In the English language, this posture is also called Shoulder Stand Pose.
How to do Sarvangasna
Taking Position :-
Before you begin, lie down on your back with your legs and feet together. Keep your arms at your sides with palms facing down. to take a rest.
After that, while exhaling, contract the stomach while inhaling and slowly raise both the legs from the floor at an angle of 90 degrees.
While exhaling apply downward pressure on the arms and lift the waist and hips off the floor and take the legs backwards above the head. Keep in mind that the knees should not be bent.
While inhaling, keep your back and waist firmly on the floor with your palms and elbows. The chin should be close to the chest and make a lock of the chin. Fix the sight on the toes and maintain the posture, continue normal breathing. And hold this last position for as long as you are comfortable. Keep your eyes closed.
The focus should be on making the legs, waist and back at 90 degrees to the ground. In this asana, the arms are placed on the floor, shoulder width apart. The body from the feet to the shoulders is in a straight line. The back of your neck and the back of your head are supported. Your palms and elbows provide support. And your chin is placed in the pit of the throat/notch of the throat to form a tie called ‘Jalandhara Bandha’. All the pressure falls on the neck, shoulders and back of the head.
Releasing The Asana Position :-
While inhaling, keeping the feet at a 90 degree angle to the floor, slowly lower the back, lowering your legs at the end, return to the starting position keeping your knees straight. Use only your abdominal muscles.
Do’s & Don’t
- Keep in mind that the knees should be straight and keep the toes towards the sky.
- Try and keep the body in a straight line from chest to toe.
- The head should be straight and the eyes should be fixed on the toes.
- Make sure to lift the trunk at a 90-degree angle to the ground so that the chin can rest comfortably against the chest.
- Bend the knees while doing the easy.
- Tightening the legs as it constricts the legs and prevents blood drainage.
- Moving the neck or overstraining in the chin lock position.
- While doing the asana, lift the head off the floor.
- In the position of Sarvangasana, bring the legs above the head but do not keep them completely vertical when tension arises.
Duration of Asana
This asana will be a bit difficult in the beginning for those people who are women with heavy hips or whose big bellies and men who also have a big bellies. This asana should be done for 3 minutes after enough practice to get the desired results.
- Thyroid disorders
- Reproductive problems
- Digestive issues like Haemorrhoids
- Prevention of cough and colds
- Varicose veins (Circulatory system issues )
- Nervous disorder
- Jalandhara bandha in this asana improves the function of thyroid, parathyroid and pituitary glands due to increase of oxygen and blood. All other endocrine glands are controlled by the pituitary gland and hence the overall function of the endocrine system is improved. This improves the functioning of all other systems of the body and ensures bone regeneration and normal development by improving the function of the parathyroid glands.
- Performing this asana increases the capacity of the lungs as the diaphragm, which is the muscle of the respiratory system, has to work against gravity in this pose, this helps in abdominal respiration and hence helpful in the treatment of asthma .
- Due to the good effect of this asana has on the hormonal system, especially the thyroid, it balances the circulatory, digestive, reproductive and nervous systems.
- It has a good effect on the thymus gland, it stimulated which boosts the immune system.
- It eliminates the normal gravitational pressure from the muscles of the anus which helps in piles.
- By doing this, all the nerves passing through the neck are toned and its benefits increase the flexibility of the neck.
- The stagnant blood in the lower regions of the body, i.e. legs and abdomen, reaches the heart, thereby improving the supply of fresh blood to these parts and the entire circulatory system. thereby improving their functioning.
- It activates the organs related to the stomach and helps in the secretion of proper enzymes, due to which people can get rid of colitis, ulcers, etc.
- This asana is very beneficial for hair growth. With its regular practice, there is a proper supply of blood to the brain region, which is necessary for the movement of nutrients.
Precautions and Contraindications
If you have any of the following problems, please consult your doctor before doing Sarvangasana.
- Do not do Sarvangasana if you are suffering from high blood pressure, heart disease or mental illness.
- Should be avoided when suffering from greatly enlarged thyroid, enlarged spleen or liver, cervical spondylitis, slip disc, glaucoma, as well as headache.
- Avoid doing this asana during menstruation and pregnancy.