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5  Asana practiced while lying on the back 

 Sarvaangasana – (All-Parts Pose) 

“Sarvaang" means All the parts of the body”. It is required to "lift all the parts of his body upwards on his neck" in this asana and hence the name Sarvaangasana.

  1. Lie on your back with arms on the sides and palms turned down.
  2. Keep the legs together, the heels and big toes together.
  3. Breathe normally and relax the whole body.
  4. Pressing the palms and elbows down and keeping the knees straight.
  5. Inhale and while inhaling, raise the legs together till they are perpendicular to the floor.
  6. Exhale and while exhaling, increase the pressure of your palms and elbows against the floor and raise your hips and lower back off the floor and move your legs towards your head.
  7. Place the palms beneath the hips and prop up the trunk and legs.
  8. Sliding the palms higher on the trunk, keep on pushing the hips and the small of the back higher and raise the whole trunk off the floor till it is vertical. While doing this, bring the legs also back to the vertical position.
  9. Place the palms at the back of the ribs and support the raised trunk and legs with the palms, forearms and elbows.
  10. Sliding the palms higher and higher again, raise the hips and legs further till the trunk and legs are in a straight line.
  11. Push the chest forward towards the chin and form a chin-lock.
  12. Fix your gaze on the big toes and keep the balance.
  13. Breathe deeply and rhythmically and maintain this posture for about three minutes.
  14. Return slowly to the starting position in the reverse order.
  15. Take a few deep breaths and then breathe normally.
  16. Relax the body completely in Savasana.  

  1. Do not attempt Sarvangasana if you have any history of serious cardiovascular disorders or high blood pressure.
  2. Avoid it if you are suffering from cold and your nostrils are blocked or if you have a thyroid disorder.
  3. Persons suffering from eye trouble should avoid this asana.
  4. Young persons below fourteen years should not practice this.
  5. Women should not do it during menstruation as the blood released at this time is often very acidic and a back-flow could damage the womb.
  6. Do not practice it if you feel dizzy or have palpitation while performing it.  

  1. The principal physical benefit of Sarvangasana lies in keeping the thyroid and parathyroid glands healthy, which regulate the functioning of many vital organs of the body and stabilize the metabolic processes. A healthy thyroid will reduce nervous tension. Signs of old age, due to the faulty functioning of the thyroid, are counteracted by performing this asana regularly.
  2. It also activates the pituitary and thyrnus glands and keeps the prostate gland healthy.
  3. It prevents the untimely wrinkling of the face and premature ageing.
  4. The inverted position of the body in Sarvangasana, in which the feet and legs are kept higher than the heart, promotes an increased flow of blood to the thorax, neck and head on account of the reversal of the gravitational pull on the blood flow. A rich flow of blood to the brain, the scalp, face, the organs of the chest, the roots of the cranial and spinal nerves, and other vital organs and glands is ensured. Most circulatory congestions are relieved besides promoting the free flow of hormones into the blood. The reverse flow of blood also relieves the work of the heart.
  5. A regular practice of this asana will keep the vertebral column supple. A stiff spine can be made pliable and minor defects in its curvature are corrected. The spinal nerves are also toned up.
  6. The muscles of the upper arms, shoulders, neck and thighs get strengthened.
  7. The inversion of the body relieves any congestion of the organs in the lower part of the abdomen and the pelvis.
  8. The liver and kidneys get massaged and function better.
  9. It improves digestion and pancreatic secretion.
  10. It prevents the accumulation of fat around the abdomen, waist and hips.
  11. This asana prevents sagging of breasts in women.
  12. It improves the functioning of the throat vessels and the vocal cords. The voice is enriched on account of the pressure exerted on the neck and the massaging of the larynx and pharynx and all the organs of the throat.
  13. It enables the practitioner to have good eyesight.
  14. Persons engaged in sedentary occupations or whose work demands long hours of standing will find this posture ideal for easing the legs.
  15. A regular practice of this asana will help to regulate and normalize the weight of the body because of its effect on the thyroid gland.
  16. The practice of this asana gives relief to those suffering from palpitation, bronchitis, tonsillitis, headache, insomnia and epilepsy.
  17. Doing this asana regularly will prevent goiter.
  18. It relieves pain in the back of the neck.
  19. It prevents hernia and gives relief in cases of bleeding piles and urinary disorders.
  20. This asana has often been found helpful in the treatment of leprosy.
  21. Sarvangasana counteracts nervous fatigue and exhaustion.
  22. The continued practice of Sarvangasana prevents cold and other nasal disturbances by clearing congestion in the sinus cavities 



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