An Introduction to the Sarvang Asana in Yoga

Yoga is now recognized as a science and western scholars have reported the beneficial effects of this form of exercise. Yoga has two parts namely the spiritual and the physical. One cannot comment on the spiritual part as that is beyond the understanding of the average man or woman. However the physical properties of the yoga do merit consideration.

Yoga as we know consists of certain poses or asans which are retained by the person performing yoga for a length of time. In this it has a fundamental difference with organized exercises like weight training and free hand exercises. In yoga there are no repetitions and the essence of this form of exercise is retaining a pose for a length of time. Yoga is by itself unique and the poses if done properly are beneficial to a great extant. The clue in any Yogic asana is to retain the pose for some length of time say for 1 to 5 minutes or even more and at the same time to breathe deeply through the nose. The mouth should not be opened.

One of the more important poses is the sarvang asana also called the shoulder stand. The sarvang asana is relatively easier to perform than the shirsh asana (Head stand), but has most of the benefits that comes by way of the head stand. This pose can be tried by you as well after watching a TV program or a DVD. Basically the pose consists of raising the body upwards and supporting it with your hands while the neck acts as a base for the body. The following simple steps need be taken.

a) Take a mat and lay it on the floor

b) Lie down on the mat and breathe deeply

c) Raise your legs up wards to vertical position and at the same time let your hand get under your hips to steady the body

d) Keep the neck on the mat and keep the legs absolutely vertical.

e) Hold the pose for as long as you can without any difficulty being caused to yourself.

f) Slowly lower the body and let your hand lie by your side on completion of this pose.

This yogic pose must not be performed in case you are having any heart problem or any form of blood pressure. Legend has it that the pose is very helpful for all ailments connected with the lungs and strengthens the brain. In particular it makes the spine stronger and more supple. It also is helpful in stomach problems like loss of appetite and gas. The eyes, ears and throat are greatly benefitted by doing this asana.

I recommend that you do this asana for at least one minute to begin with and gradually increase the time to 5 or 6 minutes. After completing the sarvang asana lie down on the mat and rest till you feel normal again.

The sarvang asana is the stepping stone to the shirsha asana and after you have perfected this pose you can go on to advanced pose. Yoga is no longer a mystery science and its physical properties are well documented and beneficial.