• 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.
• Regulation of the sex glands and the pituitary glands.
•Stimulation of the nerves.
• Improvement in blood circulation and Increase in efficiency of the thyroid.
• Eye sight gets improved.
• Good for your abdomen.
• Sarvangasana has all the benefits of Shirshasana but is safer and easier to perform.
Advice and Precautions:
• Should not be performed by people suffering from high blood pressure, heart conditions or brain diseases.
• Should be avoided during menstruation and pregnancy.
• Should be avoided if suffering from a very enlarged thyroid, enlarged spleen or liver as well as cervical spondylitis, slipped disc, headache and weak blood vessels in the eyes.