Sarvangasana: The Mother of All Asanas, Benefits, and Safe Practice

Who is the mother of all asanas?

While there isn't one universally agreed-upon "mother of all asanas," the pose most frequently bestowed with this title, particularly in the lineage of B.K.S. Iyengar, is Sarvangasana, or Shoulder Stand. This inversion is revered for its profound and holistic benefits, impacting nearly every system of the body in a deeply nurturing and restorative way.

The Revered Status of Sarvangasana

In the vast lexicon of yoga asanas, certain poses are elevated due to their comprehensive benefits and foundational importance. Sarvangasana, often translated as "all-limbs pose," is widely regarded as the "mother" or "queen" of asanas, complementing Sirsasana (Headstand), which is considered the "king." This distinction highlights their respective roles: Sirsasana, with its emphasis on the head and intellect, reigns supreme over mental faculties, while Sarvangasana, nurturing the entire body, especially the endocrine system, acts as a compassionate and life-sustaining force.

Why Sarvangasana Earns the Title "Mother"

The designation of Sarvangasana as the "mother" is rooted in its wide-ranging physiological and energetic effects, which metaphorically care for and nourish the entire being:

• Endocrine System Support: Sarvangasana is particularly renowned for its positive influence on the thyroid and parathyroid glands. The chin-to-chest lock (Jalandhara Bandha) in this inversion provides a gentle but firm compression, followed by a rush of blood to the area upon release. This action is believed to stimulate these crucial glands, which regulate metabolism, energy production, and calcium balance, much like a mother nourishes her child.
• Circulatory and Lymphatic Benefits: By inverting the body, Sarvangasana reverses the gravitational pull, facilitating venous return from the legs and abdomen to the heart. This improves circulation and aids in lymphatic drainage, helping to flush toxins and reduce swelling.
• Nervous System Regulation: The pose has a profound calming effect on the nervous system. It activates the parasympathetic nervous system, reducing stress, anxiety, and mental fatigue, thereby promoting a sense of peace and well-being.
• Organ Rejuvenation: The inversion allows abdominal organs to shift their position, relieving pressure and potentially improving their function. This can aid digestion and elimination.
• Spinal Health: Sarvangasana strengthens the back muscles and improves spinal flexibility, promoting better posture and alleviating back pain.
• Metaphorical Nurturing: Just as a mother provides comprehensive care, Sarvangasana is believed to nurture the body from head to toe, addressing physical, mental, and energetic imbalances.

Key Benefits of Sarvangasana

Consistent practice of Sarvangasana offers a multitude of benefits:

• Stimulates Thyroid and Parathyroid Glands: Helps regulate metabolism, energy levels, and calcium.
• Boosts Circulation: Improves blood flow throughout the body, especially to the brain and heart.
• Enhances Lymphatic Drainage: Supports the immune system by aiding detoxification.
• Calms the Mind: Alleviates stress, anxiety, mild depression, and insomnia.
• Strengthens Core and Back Muscles: Improves posture and spinal alignment.
• Relieves Varicose Veins and Edema: Reduces pooling of blood in the lower extremities.
• Improves Digestion and Elimination: Massages abdominal organs.
• Expands Lung Capacity: Encourages deeper, more controlled breathing.
• Increases Energy and Vitality: Revitalizes the entire system.

Proper Execution: A Foundational Guide to Sarvangasana

Executing Sarvangasana correctly is crucial for maximizing its benefits and ensuring safety. As an inversion, it requires careful attention to alignment.

1. Preparation: Begin by lying supine (on your back) on a firm surface, preferably with a folded blanket or two under your shoulders to protect your neck and provide elevation. Your head should rest on the floor, off the blanket. Arms are alongside your body, palms down.
2. Lifting into the Pose:
   • Engage your core and press your palms into the floor.
   • On an exhalation, lift both legs to a 90-degree angle.
   • With another exhalation, press down with your hands and lift your hips off the floor, bringing your knees towards your forehead.
   • Bring your hands to support your lower back, fingers pointing towards your spine, thumbs pointing outwards. Walk your hands as far down your back towards your shoulder blades as possible.
3. Achieving Vertical Alignment:
   • Straighten your legs towards the ceiling, stacking your hips directly over your shoulders.
   • Aim to create a straight line from your shoulders through your hips to your heels.
   • Keep your neck long and avoid turning your head. Your gaze should be towards your chest or navel.
   • Engage your quadriceps and gently draw your inner thighs together.
   • Relax your throat and breathe deeply and smoothly through your nose.
4. Holding the Pose: Hold for 30 seconds to a few minutes, gradually increasing duration with practice.
5. Exiting the Pose:
   • Slowly lower your legs, keeping your core engaged.
   • Release your hands from your back and place them palms down on the floor.
   • Control the descent, slowly lowering your spine one vertebra at a time until your hips are on the floor.
   • Rest in Matsyasana (Fish Pose) or Savasana (Corpse Pose) for a few breaths to neutralize the neck.

Important Considerations:

• Neck Safety: Never turn your head while in Sarvangasana. The weight of your body is resting on your shoulders, not your neck.
• Contraindications: Individuals with neck or back injuries, high blood pressure, heart conditions, glaucoma, or during menstruation should avoid or modify this pose. Consult a healthcare professional or experienced yoga instructor.

Common Modifications and Props

To make Sarvangasana accessible and safe for various practitioners, several modifications can be employed:

• Blankets for Neck Support: As mentioned, placing folded blankets under the shoulders lifts them, creating space for the neck and reducing strain.
• Chair Sarvangasana: Using a chair to support the legs and hips can be a gentler way to experience the inversion, particularly for those with limited strength or flexibility.
• Wall Support: Practicing against a wall can provide stability and confidence, allowing you to focus on alignment.
• Viparita Karani (Legs-Up-The-Wall Pose): This is a preparatory pose and a milder inversion that offers many of the benefits of Sarvangasana without the neck compression, making it suitable for beginners or those with contraindications.

Integrating Sarvangasana into Your Practice

Sarvangasana is typically practiced towards the end of an asana sequence, after standing poses and seated poses, but before deep relaxation. It is often followed by Matsyasana (Fish Pose) to counteract the chin lock and open the throat and chest. Regular, mindful practice under the guidance of a qualified instructor is key to safely unlocking its profound benefits.

Conclusion

While the concept of a single "mother of all asanas" is somewhat metaphorical, Sarvangasana stands out as a pose that offers exceptionally comprehensive and nurturing benefits. Its profound impact on the endocrine system, circulation, nervous system, and overall well-being truly embodies the protective and life-giving qualities of a mother. By integrating this powerful inversion into your practice with precision and awareness, you can cultivate a deeper sense of physical health, mental clarity, and inner peace.