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SARVANGASANA
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1
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| Posture |
It
is considered as the best asana among all the asanas, as it
activates most of the important glands and help improve their
function. Even old books on Yoga proclaim importance of this
asana. |
| Pre
position |
Supine
Position. |
| Procedure |
- Exhale
and inhaling start raising both the legs upward and stop
when they make angle of 90 degree with the floor. Attain
the Uttanpadasana posture.
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Exhaling raise the waist and push the legs backward over
the head.
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Support the waist with both the hands, using your hands
get the legs, waist and back in one straight line and stabilize
them in this position, stretch the toes towards sky.
Keep the sight on the toes.
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Continue normal breathing.
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| Position |
One should concentrate on getting the legs, waist and the back
in one straight line and this line making 90 degrees with ground.
In this asana the arms up to the elbows are placed on the floor.
The body from feet to the shoulders is in straight line, only
the chin is placed in the Jugular notch forming a tie which
is called 'Jalandhar Bandha'. Because of this 'Bandha' jaws
can't be opened. |
| Releasing |
- Inhale
and exhaling, slightly lower the legs towards head and maintaining
the balance of the body remove the hands supporting
the waist back to the normal position.
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Inhaling , place the waist on the ground keeping legs straight
as in the Uttanpadasana.
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Exhaling, bring legs back to the normal position without
jerk or speed.
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| Duration |
This
asana is difficult in the beginning especially for women with
heavy hips and men with big belly's. Initially you can take
help of other person while raising the hips and waist. This
asana should be maintained for 2 to 3 minutes after sufficient
practice to get the desired results. |
| Internal
Effects |
Most
of the times we remain either in standing or sitting position.
Quite opposite position is taken in this asana. This helps improve
the blood circulation as impure blood easily reaches the heart.
The 'Jalandhar Bandha' pressurizes the thyroid glands and to
some extent pituitary gland thus helps improve their function.
To some extent you can get the benefits of Shirsasana (up side
down) in this posture.
This asana controls and cures the diseases related to genital
organs, constipation.
It also helps cure varicose veins and haemorrhoids. |
| Precaution |
People
suffering from headache, brain diseases, blood pressure, heart
related ailments etc. should not do this asana without expert
guidance. |
| Do’s
& Don’ts |
Do’s
- Keep the legs straight in knees with
toes pointing to the sky.
- Raise the entire back & buttocks off the ground.
- Legs, hips and back are in one straight line.
- Hands, upper arm & elbows on the ground while supporting
the back behind chest.
- Shoulders resting on the ground.
- Head straight and eye sight fixed on the raised toes.
- The chin resting in the sternal notch. (In Chin lock position)
Don’ts
- Do not bend the legs in knees.
- Do not take the legs over your head in the position, but you
can take the legs over your head while taking & releasing
the position.
- Do not move the neck or overstrain it in chin lock position.
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NOTE:
As the Jalandhar bandha is practiced in this asana, it becomes necessary
to practice the Matsya Bandha immediately after releasing the Sarvangasana.
One should practice Matsyasana.
Reference
Book:- Yoga Pravesh
Author :- Yogacharya
Vishwas Mandlik
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