What is Sarvangasana?

The Sanskrit name Sarvangasana means “all limbs pose” because it involves your whole body. Commonly called the “Queen of Asanas,” Sarvangasana is a balancing inverted pose where the body rests on the shoulders, the legs pointing upwards. This asana happens to be one of the most common yoga asanas due to its several physical and psychological benefits.

How to Do Sarvangasana

Lie Down to Start: Lie down on a yoga mat by lying on your back. Your arms should be placed beside your sides with your palms touching the ground.

Raise Your Legs: Lift the legs off the floor without bending and bring them to a 90-degree angle with the floor.

Lift Your Hips: Pressing your palms into the mat, exhale and lift your hips off the floor, supporting your lower back with your hands as your elbows come toward your body.

Extend Your Body: Lift your hips and begin to extend your legs upwards, stacked over your shoulders, in a line from your shoulders to the toes. Keep your neck neutral, looking up toward your toes.

Hold the Pose: Hold for 15-30 seconds or as long as you feel comfortable. Focus on your breath; keep it steady and even.

Lower Down Gently: To come out of the pose, slowly lower your legs over your head, bending your knees if needed. Roll your spine down onto the mat, vertebra by vertebra, until you’re lying flat again.

Rest: Rest in the lying-down position for a few breaths before moving on to your next pose.

Benefits of Sarvangasana

Improves Blood Circulation

Since Sarvangasana is an inverted pose, it enhances blood circulation throughout the body. With the elevation of your legs over your heart, there is better flow of blood to your upper parts of the body and your brain, which generally enhances circulation and oxygenation of the body.

Strengthens Muscles

The posture simultaneously activates the muscles of the core, shoulders, and legs. For this reason, the regular use of Sarvangasana develops these muscles by toning and building them, which in turn promotes your body’s overall strength and stability.

Improves Digestion

As a result of the inversion process, Sarvangasana can massage the abdominal organs, hence improving digestion. This can help avoid frequent issues like constipation and bloating.

Soothes the Mind

Sarvangasana is an asana said to calm the nervous system. It triggers peace in the mind and reduces anxiety by soothing the brain with increased blood flow and reducing stress hormones, thus creating a feeling of peace and relaxation.

Improves Thyroid Function

Furthermore, the chin, when rested in Sarvangasana, presses against the throat and thus believes in stimulating the thyroid gland. This helps balance out hormones and controls metabolic functions that help in maintaining overall health.

Better Sleeping

Regular practice can help to regulate good sleep and even deal with insomnia by calming down the nervous system and relaxing the body. In fact, quite a helpful asana to be performed at the end of the day.

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Frequently Asked Questions

1. Can beginners do Sarvangasana?
Yes, beginners can practice Sarvangasana, but it’s important to take it slow and use support, like a folded blanket, to protect the neck.

2. How long should I hold Sarvangasana?
Start by holding the pose for 15-30 seconds and gradually increase the time as you become more comfortable.

3. What to do if I have pain in my neck in Sarvangasana?
If you feel even a little discomfort in your neck, immediately come out of the pose and rest. It’s not worth putting too much strain on your neck.

4. Does Sarvangasana contribute to weight loss?
While Sarvangasana helps with thyroid activation to help in metabolism, if weight loss is targeted, it should be supported with the right diet and regular exercise.

5. Is it safe to practice Sarvangasana daily?
It is safe for practitioners to do Sarvangasana each day, providing one listens to their body and does not overexert the neck and shoulder areas.