— Introduction :
Sarvangasana, (सवाँगासन) meaning “All-Limbs Pose,” is revered in the yogic tradition as one of the most beneficial postures. As the name suggests, this Asana nourishes and activates all parts of the body—Sarva (all) + Anga (limbs). In classical yogic texts, it is considered a panacea, especially for maintaining youthfulness and balance in the body’s systems.
Sarvangasana reverses the usual pull of gravity, sending fresh pranic flow to the brain and harmonizing the thyroid and parathyroid glands. It stimulates the Vishuddhi Chakra, awakening clarity and inner purification. Yogis have long called it the “Mother of all Asanas,” as it nurtures the entire physiological and energetic structure.
In this inverted stillness, where the body stands on the support of shoulders, the practitioner experiences a sense of surrender—grounding through the sky and rising through the earth. This reversal awakens inner awareness, rejuvenates the mind, and leads toward subtle introspection.
— Step-by-step Instructions :
- Lie flat on your back with arms beside the body, palms facing downward
- Inhale and gently lift both legs together up to 90 degrees
- Press the palms into the floor, exhale, and lift the hips off the floor
- Support your back with both hands and lift the torso upright, bringing the chest to touch the chin
- The weight of the body should rest on the shoulders—not the neck or head
- Keep the legs straight and feet together, pointing toward the sky
- Breathe normally and hold the posture for 30 seconds to 3 minutes based on comfort
- To release, gently bring the legs down while supporting the back, and slowly return to the lying position
— Physical And Mental Benefits :
- Enhances blood circulation to the brain and upper body
- Stimulates thyroid and parathyroid glands, balancing metabolism
- Improves digestion by toning abdominal organs
- Reduces varicose veins and supports venous return
- Calms the nervous system and promotes mental clarity
- Helps relieve stress, insomnia, and anxiety
- Energizes the subtle body and awakens Vishuddhi Chakra
— Precautions to Keep in Mind :
- Avoid during menstruation and pregnancy
- Not recommended for people with neck issues, high blood pressure, or heart conditions
- Elderly practitioners or beginners should use wall support and guidance
- Practice only on an empty stomach
- Do not move the head or turn the neck while in the posture
- If there is discomfort in the cervical spine, discontinue immediately
— Beginner’s Tips :
- Use a folded blanket under the shoulders for support and neck protection
- Start by holding the pose for a few breaths and gradually increase the duration
- Ensure the back is straight and the weight is distributed on the shoulders, not the neck
- Focus on gentle breathing to maintain stability
- Learn under the guidance of a qualified teacher initially
— Best Time to Practice :
- Early morning or evening on an empty stomach
- Not to be done immediately after meals
- Ideal as part of the inversion sequence or after backbends
— Advanced Variations :
- Eka Pada Sarvangasana – One leg lowered to the floor
- Halasana – Extend the feet over the head to the floor
- Karnapidasana – Folded knees press near ears
- Incorporate Viparita Karani Mudra transitions for deeper energetic effects
— Wrapping Up :
Sarvangasana is more than a physical inversion—it’s an energetic upliftment. By turning the body upside down, we realign not only our organs and glands but also our perceptions and awareness. This Asana is a gateway to deeper inner harmony, offering rejuvenation to the body and peace to the mind. Practicing it regularly brings lightness, clarity, and spiritual elevation.
