By: Zorana Jagodić |
Sarvangasana – the queen of joga asanas and an exercise for the whole body! |
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One of the best known and most classical asanas in yoga is Sarvangasana, known as the candle.
Because of its prevalence, and multiple benefits for health, it is dubbed the "queen of asanas."
The original name of this asana in Sanskrit means "total body workout" (sarva = all, anga = limbs).
Benefits of Sarvangasana
There is a whole range of advantages and benefits that practicing Sarvangasana brings to the body.
This yoga position:
- calms the mind
- relieves stress and depression
- prevents and eases symptoms of varicose veins
- purifies the lungs
- stimulates the thyroid gland, prostate and abdominal organs
- stretches the shoulders and neck
- promotes weight loss
- improves the movement of lymph
- relaxes the muscles of the legs and buttocks
- has positive effect on digestion
- relieves symptoms of menopause
- reduces fatigue
- eliminates insomnia
André Van Lysebeth, one of Europe's leading yoga authorities, points out that with its specific inverse position, strongly curved neck and direct stimulation of the thyroid gland, a candle is an ideal exercise for achieving slim figure.
Numerous yogic schools have confirmed the association of these asanas with thyroid gland health and body weight regulation.
Sarvangasana is one of the positions of so-called inversion, and they are a very great relieve for the spine, especially for its lower part.
In addition, the candle is great for improving circulation throughout the body, which often plagues in people who spend a lot of time in the same position, whether it is sitting or standing.
Sarvangasana, as a therapeutic method, is used in cases of asthma, infertility, and sinusitis.
How to properly perform Sarvangasana
Place a mat or blanket on the floor and lie on your back so that your upper back, shoulders and head are resting on the surface.
Place your hands stretched out to the body. Bend your knees so that the feet remain on the surface and place your feet as close to the buttocks.
While inhaling, with palms placed on the floor, lift your feet from the ground and bring your thighs to your chest.
In the remainder of the motion, lift your pelvis and lower back off the floor and pull your knees towards your head.
After that, place your palms at the lower part of the back, while keeping your elbows still on the mat and thus supporting your back.
Keep elbows as close to each other as possible while you are in this position. Lift your pelvis over the shoulders so that your upper body is as vertical position as possible in regard to the floor.
Inhale and lift your bent knees toward the ceiling and stretch your shins vertically.
During that move, your heels should still be bent towards your buttocks. After that inhale again and push your feet towards the ceiling.
Keep your shoulder blades as close together as possible, and push your chest toward the chin. Chin should be perpendicular to the floor and your forehead should be parallel to the floor.
Put your shoulders against the floor and push the upper part of your back of the floor as much as you can. Keep your eyes focused on your chests.
If you are just starting to practice Sarvangasana, initially remain in this position for 30 seconds, and then try to extend the duration for 5 seconds every day until your reach 3 minutes in this position.
You leave this position by bending your knees towards your chests and by carefully and slowly putting your backs on the floor.
Keep your head at the floor the whole time.
Note
There is one situation when performing Sarvangasana is avoided. In fact, most yoga teachers recommended that women should avoid performing inverted exercises during menstruation, and this position is one of such exercises.
The organism is trying to push the blood from the uterus during menstruation. Performing inverted postures, like this one, prevents the body from doing so.
Therefore, wait until your menstrual cycle ends and then start practicing Sarvangasana again.
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