Position of readiness: Lie down on your back on the floor. Keep the palms down and nearer to the body. Bring the heels and toes together and keep them loose. Make the whole body straight and look towards the ceiling. Breathe normally. This is the position of readiness.

Steps of Actual Practice: (1) Stretch out the toes of both legs and make them tight. Then start inhaling and at the same time start lifting both the legs together towards the ceiling. Inhale in such a way that by the time the legs have been brought to a perpendicular position, inhaling is completed. (2) Just when the inhaling is completed and both the legs have been brought fully upward, bring both the palms under the hip, and raise the whole body upward by pushing it with both hands while exhaling. During the second stage do the following things: Raise the body upward in a gradual way. Let the hands help in pushing up the body. Do not try to raise the body with any excessive strain. Go only as high as the condition of your body permits. Keep both the palms on both sides of the back for support. When the body has been raised to a maximum point, stay there and breathe normally. Make the legs tight and keep them during the first week. Gradually develop the time to one minute in a month and up to three minutes during the second month. (3) After standing on the shoulders for the desired seconds or minutes, return to the ground according to the following method: Fold the legs at the knees first. This will bring the heels on the hip. Now gradually move the palms towards the hip and let the body come down slowly on the floor. While returning support the body’s weight with hands. Make it a smooth return. When the hip touches the ground, drop the heels nearer the hip first. Put the palms on the floor on both sides of the body. Then stretch out the legs and let them fall on the floor. You have made one round of Sarvanga Asana. Now rest. (4) Rest for about ten seconds. During rest breathe in a normal way. Daily practice: Sarvanga Asana is done only once. It is not a repeatable asana. The difference is in the timing of holding. Those who have practiced this asana for more than a month can hold it for three minutes. The maximum time for holding it is three minutes. The beginners should start it with ten seconds only and should increase the time gradually. Benefits: Sarvanga Asana is one of the most valued asana of the Hatha Yoga system. As its name indicates it is indeed an asana of the whole body. There is hardly any area of the body which is not energized, activated and exercised during this asana. Because of its wholesome effect, it is regarded next only to the king of all asana - Shirsha Asana. For the asthmatics, Sarvanga Asana has medicinal value. It exercises all the bronchioles and the totality of the lungs. It removes the weakening condition of the lungs through internal activation. Since the whole respiratory system is invigorated and strengthened during this asana, the troubles of the lungs are corrected. This asana has countless good benefits. Therefore it is a very desirable asana for the general practitioners. It corrects any disorder of the circulatory system; supplies blood to the facial tissues; removes constipation, gastric disorders, and abdominal troubles; strengthens the digestive system and energizes all the sex glands. It is good for both male and female practitioners. This is one of the most important asanas. Sarvangasana literally means ‘all parts pose. When this asana is practiced all the parts of the body are exercised. So it is called Sarvangasana. Technique: Lie on the back with the body fully stretched. Inhale as in complete Yogic breathing. Slowly raise the legs together. Then raise the legs, the hips and the trunk in a continuous movement until they attain a vertical position. Support the back on two sides with both hands. Keep the elbows on t he ground. Let the shoulders and the neck touch the ground. Keep the body steady. Keep the legs raised straight up. Breathe normally. Look at the toes of the feet. Bend the legs towards the head. Relax the body and bring the legs back to the ground without jerking the spine. In this asana, the weight of the entire body is borne by the shoulders. Concentrate your mind on the thyroid gland in the lower part of the throat. This asana can be practiced twice a day- in the morning and in the evening. This asana should be followed by Matsyasana to derive all the benefits of Sarvangasana. Practice this asana for two minutes in the beginning gradually increasing the time to the limit of half an hour.

Advantages: (1)Healthy thyroid means healthy functioning of all the organs of the body. This asana diverts the flow of blood into the thyroid glands and promotes their health. It tones up the blood circulatory system, the respiratory system the digestive system and excretory system. (2) This is an ideal and strength-giving asana. It energizes and invigorates the body. (3) It supplies abundant flow of blood to all the roots of the spinal column. (4) It preserves the elasticity of the spinal column and prevents it from being sluggish. Thus, youth is preserved for a long time. (5) It prevents nocturnal discharges effectively and helps in observing celibacy. It is a remedy for the diseases of the genitals and the anus. (6) It tones up the blood circulation and the digestive system. (7) Eliminates kidney troubles and the diseases of the bladder. (8) It eliminates the pain in the heels and other disorders of the feet. (9) It is beneficial to those who suffer from anemia and leprosy. (10) It tones up the functioning of the nose and the ears. It purifies the blood. (11) Women can safely practice this asana. This asana eliminates the disorders of the ovary. (12) It awakens the Kundalini and stimulates gastric juices. (13) It eliminates the longtime diseases of the intestines like digestion. (14) If there is a shortage of time, Sarvangasana, Matsyasana, Shirshasana and Pash chimottanasana can keep you in perfect health.