Sarvangasana, Along with Sirasasana is often regarded as the king of asanas. Sarvangasana is one of the most important asanas. It is not for the beginners, so take advice of a guru before practicing it for the first time.
[ad#top-300]
Instructions:

1. Lie down in Savasana.

2. Bring both your legs together, and move both your arms close to the body.

3. Bend and raise the Knee. Now pressing your hand against the floor lift the legs up in the air with the knee being bent.

4. Now support your back your hand. Now straighten your knees so that your entire body should be perpendicular to the head and the floor.

5. The hand should support the back and not the hips. The weight of the entire body should be distributed between the shoulder and the hand is just to support, don’t load your hands.

6. If you find this difficult, you can start off with supporting your hips and slowly working your hands down to the back of your rib cage and thereby [ad#wlk-234]slowly making your body straight and perpendicular to the floor. The correct alignment should be the legs, the hips and the back should be in a straight line, take the help of a friend to determine if the position is right.

7. To come back to rest. Bend your knees and bring it close to your head, and then slowly roll out to rest the body on the floor

8. Lie down in savasana for a minute.

Sarvangasana should be done for 8 to 10 minutes to get maximum benefit, but to start off with you can do it for one minute and gradually increase the duration.

Note: Don’t do this asana if you feel a lot of pain in arms, shoulders and neck. You will obviously feel the stretching of these muscles as you probably would not have stretched these muscles for years, but you should not feel any pain. To start with you can use a folded blanket under your shoulders and arms.

Benefits: Sarvangasana is one of the most important asanas and have numerous benefits. It relieves chronic back pain; it massages the thyroid gland and helps in curing hypothyroidism. It cures asthma and prevents most of the respiratory disorders. When done along with Matsyasana, can drastically improve the back strength and resilience