Sarvangasana Yoga Benefits, Steps, and Precautions.

Sarvangasana Yoga Benefits, Steps, and Precautions.


Yoga is the charger of the life force.

The fast running life of the cities but becoming dull we face many problems in our lives. These problems are not only physical but also mental. The most prominent of these problems are tension, tension, stress, depression, or insomnia.


The great yoga gurus of India have created Sarvangasana to overcome these problems. Sarvangasana is called Mother of all Yoga Poses. Because this posture benefits not only the body but also the mind.

So in this article, I will give information about what is Sarvangasana, the benefits of doing Sarvangasana, the right way to do it, methods, and precautions.
Sarvangasana Yoga Benefits, Steps, and Precautions.
Sarvangasana Yoga Benefits, Steps, and Precautions.


What is Sarvangasana?

Sarvangasana is a Sanskrit word. It literally means All Body Parts Pose. Sarvangasana is made up of three words. The first word is Sarv, which means complete, which is also called Entire in English.

The second word is Anga, which means part or part. It is called Part in the English language. The third word is Asana, which means standing, lying, or sitting in a particular position. It is also called Pose in the English language. Sarvangasana is done by standing upside down on the shoulder. For this reason, it is also called Kandrasana.

Sarvangasana is the seat of hatha yoga. It is considered a medium difficulty or intermediate level posture. The duration of doing this is said to be 30 to 60 seconds. With regular practice of Sarvangasana,


  1. Hands and shoulders
  2. Middle back
  3. Upper back
  4. Core (abs)
  5. The neck
  6. Adi is stretched and strengthened.


Sarvangasana Yoga Benefits


By doing all the yoga asanas, the body and mind get some benefits. Especially, if they are done with the speed of breath and the right synergy of the body. It is the same with Sarvangasana, it heals body and mind and makes them strong.

Sarvangasana Physical benefits 

1. Strengthens Shoulders

Tones by making the shoulders strong. This asana also works better for those who have weak shoulders and are bent.

2. Strengthens the neck

The regular practice of Sarvangasana also removes the problem of Spondylitis or Stiff Neck.

3. Great for Runners

Sarvangasana tones the legs, hamstrings, and calf muscles. This yoga is very useful for athletes, especially runners. It sends blood back to the legs. This eliminates the problem of muscle fatigue caused by running back blood in the leg muscles.

4. Strengthens Back

Lifting the back and balancing the body helps to strengthen the back.

5. Strengthens Spines

Sarvangasana increases strength and flexibility in the spine. This increases the ability of the nervous system to function.

Health Benefits of Sarvangasana

1. Stimulates the glands

Sarvangasana stimulates the thyroid and parathyroid glands. This helps in creating the balance of hormones in men and women.

2. Rejuvenates Brain

The circulation of blood goes back to the brain, this helps in increasing blood circulation in the body.

3. Stretches Heart Muscles

The heart muscles have to do more work while doing congruency. Since this, the heart has to pump blood back and in the opposite direction. This gives good stretching to the heart muscle and helps to keep it healthy.

4. Improves Digestion

Practicing Sarvangasana helps to improve digestion and overcome the problem of constipation. Correct digestion of food helps in keeping everyday life healthy.

5. Relieves Varicose Veins

The varicose vein is a problem, in which the veins of the legs become thick and have a raised appearance on the skin. In Sarvangasana, when the legs are raised, the blood returning gives relief in the problem of varicose vein.

6. Improves Vision

Due to the high amount of blood returning to the brain, the eyesight also starts to recover.

7. Helps with weight loss

Practicing Sarvangasana helps in removing the fat accumulated around the abdomen, hips, thighs, and buttocks.

8. Relieves the symptoms of many disorders (Manages Symptoms of Various Disorders)

Sarvangasana is also used to relieve symptoms of many disorders and problems. In these symptoms


  1. Thyroid Disorders
  2. Asthma
  3. Reproductive Problems
  4. Headaches and Migraines
  5. Diabetes
  6. Insomnia
  7. Hypertension
  8. Varicose Veins
  9. Hemorrhoids
  10. Constipation
  11. Bronchitis
  12. Sinusitis
  13. Congestion
  14. Depression
  15. Hypothyroidism


Etc.

9. Strengthens Nervous System And Back

Sarvangasana massages the thyroid gland and is also tone. This improves metabolism and also helps in normalizing body weight.

Sarvangasana Method to Do


  1. Gradually increase the practice to perform Sarvangasana.
  2. Do not practice this asana in case of discomfort.
  3. Never put pressure on the shoulders or knees.
  4. Warm-up before the posture so that the core muscles become active.
  5. Stop practicing asana if you feel any discomfort or pain.
  6. If you are doing these asanas for the first time then do it under the supervision of a yoga guru.


Sarvangasana Steps



  1. Lie on your back on the yoga mat.
  2. Fold the blanket under the shoulders.
  3. Bring the shoulders in line with the edge of the blanket.
  4. Keep both hands with the body, palms will be down.
  5. Lift legs straight up in the air.
  6. Slowly bend the legs towards the head.
  7. Support both hands by taking them at the waist.
  8. The fingers of the hands will remain upwards.
  9. Lift the legs upwards.
  10. The shoulders, spine, and hips will come in a straight line.
  11. Remain in this position for 30 seconds to 3 minutes.
  12. Now slowly bring the spine to the yoga mat.
  13. Bring the legs too slowly on the yoga mat.


Precautions Doing Sarvangasana

Sarvangasana should be practiced in the morning.
If doing asanas in the evening, it is necessary to eat food 4 to 6 hours before.
You have defecated before the posture and the stomach is completely empty.

What are the precautions to be taken in conducting Sarvangasana?

If you have the following problems then avoid practicing Sarvangasana.


  1. High blood pressure patients should not practice Sarvangasana.
  2. Never do this asana in case of diarrhea.
  3. Sarvangasana should not be done in case of knee problems or arthritis.
  4. If there is a problem of neck pain, do not bend the neck while doing the asana.
  5. Initially, do Sarvangasana under the supervision of a yoga trainer.
  6. You can do this asana on your own as well.
  7. Before starting the practice of Sarvangasana, please consult the doctor.


Sarvangasana is a very good posture of yoga science. A healthy mind resides only in a healthy body. Sarvangasana not only activates metabolism but also helps to keep your mind stable. And in today's world, maintaining balance is the most important thing. Sarvangasana helps to develop the same quality associated with making a balance in your body.

To practice Sarvangasana, your neck and shoulders should be strong enough to lift the weight of the whole body. But first you have to overcome your fear of your mind that you should not fall while practicing.

Even if you fall down, take a deep breath and praise yourself for trying and practice again. To do this asana in the initial phase, seek guidance from a qualified yoga teacher.

By the way, what do you think about yoga? Do let us know your opinion in the comment box.
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