Sarvangasana

 Position : Supine Posture

Practice :

• Lie down on the back with legs together.
• Stretch the hands straight above the head, biceps should touch the ears and palms facing upward.
• Suck in the abdominal muscles, while inhaling slowly raise the legs to 90 degree position.
• Bring the arms down and place them near the buttocks.
• While exhaling, with the support of the arms and elbows, raise the buttocks and the trunk.
• Do not lift the head from the floor. Keep the elbow firmly on the floor and support the back with both palms.
• When the legs are parallel to the floor, while inhaling slowly straighten the trunk by pushing it with the hands until the legs are vertically straight.
• In the final position, legs are in a straight line with the trunk. Chin is pressed to the chest.
• The body is supported by the shoulders, back portion of the neck and head.
• Stay in the position about a minute or two effortlessly or as long as convenient with the normal breathing.
• Slowly come back to the starting position without jerk, so that the body contacts the floor slowly and gently.
• With legs apart, relax in savasana.  

Benefits :

• Stimulates the thyroid glands.
•  Relieves mental and emotional stress, fear and headache.
• Tones the legs, abdomen and reproductive organs.
• Recommended for the treatment of asthma, diabetes, thyroid disorders, menstrual disorders, hernia, varicose veins and piles.
• Enriched blood flow to the brain region helps to calm down the mind. 
• Regular practice helps to prevent various throat and nose ailments. 

Contra-indications :

• People suffering from enlarged thyroid, cervical spondylosis, slipped disc, low back pain, high blood pressure and heart problems should avoid this asana.
• Avoid this asana during menstruation and advanced stages of pregnancy.