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Posture : It is considered as the best asana among all the asanas, as it activates most of the important glands and help improve their function. Even old books on Yoga proclaim importance of this asana.

Pre position: Supine Position.
How to do the Asana:


1. Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor. Attain the Uttanpadasana posture.

2.Exhaling raise the waist and push the legs backward over the head.

3.Support the waist with both the hands, using your hands get the legs, waist and back in one straight line and stabilize them in this position, stretch the toes towards sky. Keep the sight on the toes.

4.Continue normal breathing.

Position: One should concentrate on getting the legs, waist and the back in one straight line and this line making 90 degrees with ground. In this asana the arms up to the elbows are placed on the floor. The body from feet to the shoulders is in straight line, only the chin is placed in the Jugular notch forming a tie which is called ‘Jalandhar Bandha’. Because of this ‘Bandha’ jaws can’t be opened.


1.Inhale and exhaling, slightly lower the legs towards head and maintaining the balance of the body remove the hands supporting the waist back to the normal position.

2.Inhaling , place the waist on the ground keeping legs straight as in the Uttanpadasana.

3.Exhaling, bring legs back to the normal position without jerk or speed.

Duration : This asana is difficult in the beginning especially for women with heavy hips and men with big belly’s. Initially you can take help of other person while raising the hips and waist. This asana should be maintained for 2 to 3 minutes after sufficient practice to get the desired results.

Most of the times we remain either in standing or sitting position. Quite opposite position is taken in this asana. This helps improve the blood circulation as impure blood easily reaches the heart.
The ‘Jalandhar Bandha’ pressurizes the thyroid glands and to some extent pituitary gland thus helps improve their function.
To some extent you can get the benefits of Shirsasana (up side down) in this posture.
This asana controls and cures the diseases related to genital organs, constipation.
It also helps cure varicose veins and haemorrhoids.
Precaution : People suffering from headache, brain diseases, blood pressure, heart related ailments etc. should not do this asana without expert guidance.
Do & Don’t Do
– Keep the legs straight in knees with toes pointing to the sky.
– Raise the entire back & buttocks off the ground.
– Legs, hips and back are in one straight line.
– Hands, upper arm & elbows on the ground while supporting the back behind chest.
– Shoulders resting on the ground.
– Head straight and eye sight fixed on the raised toes.
– The chin resting in the sternal notch. (In Chin lock position)
Don’t  do
– Do not bend the legs in knees.
– Do not take the legs over your head in the position, but you can take the legs over your head while taking & releasing the position.
– Do not move the neck or overstrain it in chin lock position.

NOTE: As the Jalandhar bandha is practiced in this asana, it becomes necessary to practice the Matsya Bandha immediately after releasing the Sarvangasana. One should practice Matsyasana.


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Shavasana(Total Body Rest)

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Posture : Motionless & fixed but relaxed posture like dead body.
Pre position : Supine Position.
Use Generally practiced to get rid of fatigue, strain, exertion etc.


How to do the Asana(Exercise):
1. Spread both the legs and keep them at a distance of 1 or 1.5 feet apart. Keep the heels facing inside and allow the toes to fall outside and relax them.
2. Take both the hands little away, say 3 to 4 inches, from the body and relax them. Keep the palms facing the roof and the fingers half – closed.
3. Turn the neck to any side and relax it. Further, relax the muscles of the face. Keep the eyes closed with ease and without pressure. Continue extremely slow breathing.

Position : The very aim of this asana is to relax each and every muscle in the body. In order to reach or attain this aim it becomes necessary to take the position in which one finds all the organs of the body in a comfortable and soothing state. Breathing must be slowed down.
Releasing : First one should prepare one’s mind for releasing the Asana. Then all the organs should be brought to their normal tone, and then after preparing first the mind, then the body and then the asana be released as under:-

1. Open the eyes and straighten the neck.
2. Get the hands beside and near to the body.
3. Bring both the legs together and take the Supine Position.

Duration: Since this asana is meant for rest, its duration is not fixed. The only principle to remember is to do this asana when the body is tired and release when the desired rest is achieved.
Benefits: Body movements are minimized, blood circulation is also minimized, heart rate drops, respiration drops, mind becomes calm and relaxed. This helps improve the functioning of brain, it can cure heart related ailments, it also brings down Blood Pressure.
Do’s & Don’ts Do’s
– Keep 1 to 1.5 feet distance between the feet.
– Hands 5 to 8 inches away from the body.
– Neck turned to any suitable direction or straight but relaxed.
– Keep your eyes closed.
– Try relaxing all the parts of the body.

– Do not wear tight clothes.
– Do not sleep in the asana.

Reference Book:- Yoga Sopan

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