Steps to follow :
- Lie down flat on the floor, on your back, palms by your side facing
- Exhale and lift your legs up 30, then 60, then 90 and then around 130 degrees so they are extended behind your head.
- Stay in this position, breathing normally, for a few seconds.
- Now, gradually, exhale again, and straighten your legs up to 90 degrees, lifting your buttocks as well. Support the back of your trunk with your palms, keeping elbows on the floor. Gradually, walk your hands towards your shoulder blades, as you lift your body higher.
- Look at the picture for guidance.
- Your elbows may tend to move outwards. Bring them in, so they are straight in line with your shoulders.
- You will notice that your hips tend to jut out backwards, while your feet tend to come forward over the head. This is not the right way to do it. Work at it so your body is in a straight line. Your hips, feet and shoulders should be aligned, so push your feet back and bring your hips and tailbone forward. Remember, this exercise is not as much about effort as it is about balance.
- Lift your body as high up as possible. Sarvangasana is a shoulder stand, so your body should be resting on your shoulders and not on your back.
- Hold this position for as long as possible.
- Remember to exhale while lifting your body up, but once your body is up, you can breathe normally. There is no need to hold your breath.
- Time yourself, so you can see how long you can remain in this position. The next time, try and balance your body for a little longer.
While this is the basic pose, here's what you can do to get more out of the asana:
- Make sure your legs are squeezed together. The feet, ankles, legs, thighs, should all be touching.
- Although you can extend toes towards the ceiling, the back of your
- legs get a better stretch if you extend heels towards the ceiling instead.
- Do not move your head or turn it to either side when in this pose.
Benefits
- Sarvangasana literally means a pose for all the parts of the body. It is one of the many inverted poses of yoga, all of which are extremely beneficial. These inverted asanas work by reversing the effects of gravity on certain parts of the body, and in Sarvangasana, most parts of the body are targeted.
Caution
- Women should not do any inverted poses during menstruation as it reverses blood flow. People suffering from blood pressure, glaucoma, hernias, cardiovascular disease, cervical spondylitis, thrombosis, arteriosclerosis, and kidney problems should not practice headstand. Those suffering from neck injuries should perform this exercise after consulting a yoga teacher, under supervision.
