Sarvangasana is called the queen of asanas because it influences the whole body (sarva anga). You balance on the shoulders, the legs rise, and the chin settles toward the chest in a gentle lock (Jalandhara).
Learn it with a teacher. Use blankets under the shoulders so the neck keeps its natural curve. Always follow with Matsyasana.
How to practise
- Lie on the back with a folded blanket under the shoulders. Arms by the sides.
- Lift the legs and hips. Support the back with the hands, elbows shoulder-width on the floor.
- Walk the hands toward the shoulder blades and raise the legs until the body is as vertical as is comfortable.
- Keep the throat soft. Gaze toward the chest. Do not turn the head.
- To come out, lower the feet toward Halasana or slowly roll down with the hands supporting the back.
Beginners: 10–20 seconds. Experienced: 1–3 minutes. Always rest and practise Fish Pose after.
Benefits
- Improves venous return and can reduce tired legs
- Calms the nervous system and the mind
- Traditionally said to stimulate the thyroid and parathyroid
- Relieves mild insomnia, fatigue and anxiety when practised correctly
Precautions
Avoid in neck problems, high blood pressure, heart disease, glaucoma, menstruation, pregnancy, slipped disc or ear/eye infection. Never turn the head in the pose.
