The Queen of Asanas- Sarvangasana
Prepared by Ms Anjali Gharpure
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.
Who can attempt Sarvangasana?
An aspirant must ensure that he or she maintains good physical health before attempting this posture. Persons with cervical spondylitis, low back pain, inflammation of the throat, blocked sinuses and high blood pressure should not attempt practice of Sarvangasana. Since this is an inverted posture where the entire weight of the body is borne by the shoulder blade, persons with heavy hips are advised not to practice it.
Preparatory Practice
Efficient practice of this asana can be facilitated by performing preparatory practices such as 'Utthita Dwipadasana' (Breath coordinated double leg raises at 45o and 90o to the plane of the floor) and
Viparita Karani Mudra (the inverted body gesture)
The Complementary Posture
In Sarvangasana, the spine is pulled upwards, away from the plane of the floor. To effectively complement and balance this stretch 'Matsyasana' or the Fish Posture is practised. Matsyasana or the Fish Posture complements all the key movements of Sarvangasana. Thus performing Sarvangasana and Matsyasana back to back, render healthful benefits to the body by regulating all the important systems of the body.
Method of Practice - Sarvangasana
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.
Variations of Sarvangasana
To improvise , complement and enhance the benefits of Sarvangasana a number of variations are practiced a few of these are enumerated below:
a.Namaskara Mudra:
The legs that are straightened out in the final state of Sarvangasana are bent at the knees to form a namaskar /namaste by touching the soles of the feet to each other. This improvisation not only improves the flow of Praana towards the gastro-intestinal and sexual organs but also brings about emotional culturing of the mind- Namaskar is the gesture of surrender and respect.
b. Ardha Halasana or the Half Plough Posture
One of the outstretched leg is brought down to touch the floor behind the head, isolating the complete spinal stretch to either side of the body, enhancing its strength and flexibility. Alternate with the other leg. Improves spinal flexibility and the flow of Praana through out the body.
c.Ashwini Mudra:
Maintaining the final state of Sarvangasana by contracting the anal sphincter muscles improves and corrects problems related to fissures, piles and haemorrhoids.
d.Ardha Sarvangasana:
The legs are folded at the knees inducing deep venous drainage in the abdominal and pelvic region. Regular practice corrects problems directly targeting the digestive and excretory system.
Benefits of Sarvangasana:
Regular and correct practice leads to
1.decrease in fatigue simultaneously increasing vitality
2.cures headaches and migranes
3.loss of hair or premature greying of hair is corrected
4.facial complexion improves
5.eye, nose and throat ailments are corrected
6.cures indigestion, constipation, diabetes and ailments related to the digestive system
7.Prevents prolapse of internal organs
8.it corrects malfunctioning of the sexual organs
9.cures problems related to varicose veins and haemorrhoids
10. helps alleviate rheumatism
11.sublimates emotions of depression and neurasthenia
12.regular practice releases anxiety and tension
13.cures insomnia and problems related to psychosomatic and psychological aberrations
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.
Anatomical advantage in Sarvangasana:
1.The body is inverted and so all the blood rushes towards the neck, chest and head
2.The chin lock on the chest -
induces deep abdominal breathing
massages the thyroid and parathyroid glands
and controls the sudden rush of blood to the head region
3.The essential salts that have sedimented into the unused sections of the body fall into the inner lumen of the abdomen due to the inversion of the body.
4.In the inverted posture, the valves of the blood vessels receive a negative blood pressure clearing any blockage or mal-function.
The complementary posture of Sarvangasana, Matsyasana or the The Fish Posture complements almost every key action of the Shoulder Stand.
In Matsyasana, the chin lock is released. The external massage or pressure exerted on the thyroid and para-thyroid glands regulates blood circulation in these endocrine glands. The chest is expanded inducing thoracic breathing as opposed to deep abdominal breathing in Sarvangasana. In the fish posture, the legs like in the lotus posture are locked thus directing the Prana energy upwards. In the Shoulder Stand there is a free flow of the Praana.
If the Queen of Asanas has a treasure full of potential benefits to offer why approach the King?
Ps. For photos of Sarvangasana
