Sarvangasana - The All-Parts Pose

"Sarva" means "all" and "Anga" means "part" in Sanskrit. Almost all parts of the body are involved and derive benefit from this asana and hence the name.
Sequence:

1. Lie on your back with arms on the sides and palms turned down.
2. Keep the legs together, the heels and big toes together.
3. Breathe normally and relax the whole body.
4. Pressing the palms and elbows down and keeping the knees straight.
5. Inhale and while inhaling, raise the legs together till they are perpendicular to the floor.
6. Exhale and while exhaling, increase the pressure of your palms and elbows against the floor and raise your hips and lower back off the floor and move your legs towards your head.
7. Place the palms beneath the hips and prop up the trunk and legs.
8. Sliding the palms higher on the trunk, keep on pushing the hips and the small of the back higher and raise the whole trunk off the floor till it is vertical. While doing this, bring the legs also back to the vertical position.
9. Place the palms at the back of the ribs and support the raised trunk and legs with the palms, forearms and elbows.
10. Sliding the palms higher and higher again, raise the hips and legs further till the trunk and legs are in a straight line.
11. Push the chest forward towards the chin and form a chin-lock.
12. Fix your gaze on the big toes and keep the balance.
13. Breathe deeply and rhythmically and maintain this posture for about three minutes.
14. Return slowly to the starting position in the reverse order.
15. Take a few deep breaths and then breathe normally.
16. Relax the body completely in Savasana.

Caution:

* Do not attempt Sarvangasana if you have any history of serious cardiovascular disorders or high blood pressure.
* Avoid it if you are suffering from cold and your nostrils are blocked or if you have a thyroid disorder.
* Persons suffering from eye trouble should avoid this asana.
* Young persons below fourteen years should not practice this.
* Women should not do it during menstruation as the blood released at this time is often very acidic and a back-flow could damage the womb.
* Do not practice it if you feel dizzy or have palpitation while performing it.

Benefits:

* The principal physical benefit of Sarvangasana lies in keeping the thyroid and parathyroid glands healthy, which regulate the functioning of many vital organs of the body and stabilize the metabolic processes. A healthy thyroid will reduce nervous tension. Signs of old age, due to the faulty functioning of the thyroid, are counteracted by performing this asana regularly.
* It also activates the pituitary and thyrnus glands and keeps the prostate gland healthy.
* It prevents the untimely wrinkling of the face and premature ageing.
* The inverted position of the body in Sarvangasana, in which the feet and legs are kept higher than the heart, promotes an increased flow of blood to the thorax, neck and head on account of the reversal of the gravitational pull on the blood flow. A rich flow of blood to the brain, the scalp, face, the organs of the chest, the roots of the cranial and spinal nerves, and other vital organs and glands is ensured. Most circulatory congestions are relieved besides promoting the free flow of hormones into the blood. The reverse flow of blood also relieves the work of the heart.
* A regular practice of this asana will keep the vertebral column supple. A stiff spine can be made pliable and minor defects in its curvature are corrected. The spinal nerves are also toned up.
* The muscles of the upper arms, shoulders, neck and thighs get strengthened.
* The inversion of the body relieves any congestion of the organs in the lower part of the abdomen and the pelvis.
* The liver and kidneys get massaged and function better.
* It improves digestion and pancreatic secretion.
* It prevents the accumulation of fat around the abdomen, waist and hips.
* This asana prevents sagging of breasts in women.
* It improves the functioning of the throat vessels and the vocal cords. The voice is enriched on account of the pressure exerted on the neck and the massaging of the larynx and pharynx and all the organs of the throat.
* It enables the practitioner to have good eyesight.
* Persons engaged in sedentary occupations or whose work demands long hours of standing will find this posture ideal for easing the legs.
* A regular practice of this asana will help to regulate and normalize the weight of the body because of its effect on the thyroid gland. The practice of this asana gives relief to those suffering from palpitation, bronchitis, tonsillitis, headache, insomnia and epilepsy.
* Doing this asana regularly will prevent goiter.
* It relieves pain in the back of the neck.
* It prevents hernia and gives relief in cases of bleeding piles and urinary disorders.
* This asana has often been found helpful in the treatment of leprosy.
* Sarvangasana counteracts nervous fatigue and exhaustion.
* The continued practice of Sarvangasana prevents cold and other nasal disturbances by clearing congestion in the sinus cavities.

Sasankasana - The Hare Pose

"Sasanka" means "hare" in Sanskrit. The final position of this asana resembles a bounding hare.
Sequence:

1. Sit in Vajrasana.
2. The posterior should rest between the inner edges of the heels.
3. Keep thighs and knees together and soles upturned.
4. Inhaling, raise the arms over the head and keep them stiff and straight.
5. Palms should be turned outwards.
6. Keeping the inside of the upper arms touching the ears and holding your breath, lean backward as far as possible.
7. Exhaling and keeping the inside of the upper arms touching the ears, bend your pelvis and the whole trunk slowly forward from your posterior bones without raising your seat from the floor. While doing so, bring your head and arms down till the palms rest on the floor.
8. Slide the hands forward along the floor to the maximum extent and rest your forehead on the floor in front of your knees.
9. Keep the palms together and thighs pressing the abdomen.
10. Hold out your breath and maintain this position for about five seconds or as long as comfortable.
11. Inhaling, return slowly to the starting position in the reverse order, keeping the inside of the upper arms touching the ears and without raising your seat.


Benefits:

* Sasankasana stretches the shoulder girdle and the sacral region of the spine.
* The arms, shoulders and the upper back are well stretched.
* Stooping shoulders are set right.
* This posture offers good traction to the spine, relieving spinal problems.
* It also gives relief in cases of slipped disc.
* It brings a copious flow of blood to the brain and face.
* It strengthens the knees, ankles and insteps.
* Leaning backward tones the abdominal muscles and organs and improves digestive power.

Savasana - The Corpse Pose

"Sava" means "dead body" in Sanskrit. To practice this asana, one should lie motionless on the floor like as dead body in order to secure complete relaxation of all parts of his body and remove tensions, both physical and mental.

Sequence:

1. Select a quiet and well-ventilated place.
2. Spread your carpet on a firm and flat surface.
3. Wear only minimum clothing.
4. Lie flat on your back at full length.
5. Rest your head in a comfortable position with the face turned upwards.
6. Stretch out your legs at full length.
7. Legs should be kept sufficiently apart.
8. Keep the knees slightly flexed.
9. Extend the arms fully and rest them lightly on their respective sides with the hands about a foot away from the thighs.
10. Palms should be turned upwards and fingers slightly curled.
11. Allow your mouth to fall open slightly.
12. Drop your chin and let your lower jaw sag a little.
13. Allow your teeth to part a little.
14. Close your eyes gently.
15. Breathe naturally through the nose and do not attempt to regulate your breathing.
16. Lie perfectly still like a corpse and persuade all your muscles to relax completely.
17. Relax your mind by freeing it from immediate cares, conflicts, worries and fears.
18. As you relax, allow your mind to run over every part and organ of your body from head to toe. Get a picture of each part in your mind and 'let go' without any conscious effort.
19. If there are any parts of your body that still feel taut, relax them by releasing the muscles.
20. Be aware of only your breath and follow its rhythm until you lose consciousness of your body.
21. As you regain consciousness of the body, take a few deep breaths.
22. Join your legs slowly and bring back your arms to their respective sides.
23. Open your eyes gently.
24. Stretch your limbs and get up slowly to the sitting position and then to the standing position.


Caution:

* Do not practice under glaring light.
* Always relax on a firm and flat surface.
* Do not yawn at any stage of the practice.
* Do not keep your hands under your head or on your chest.



Benefits:

* Savasana, rightly practiced, pacifies the body and quietens the mind by discharging muscular, nervous, mental and emotional tensions almost immediately.
* Persons who are tense by temperament and who find it hard to relax may do it whenever they are restless or agitated and they will gain stability and balance besides feeling more rested.
* The debilitating effects of anxiety, frustration, fear, insecurity and restlessness, both physical and mental, are minimized.
* Fits of depression and emotional conflicts which are the consequences of stress will be eliminated gradually and inner peace regained quickly.
* The restful repose of Savasana imparts new vigor to the body and mind simultaneously. The whole body gets conditioned and the physical and mental capacity is considerably increased.
* Rest and calmness and the sense of well-being by Savasana repair the overworked parts of your body and they start working again more vigorously as they are recharged with energy. Your reserves of energy make good the losses resulting from the stresses of everyday life. Efficiency in work improves.
* A regular practice of this asana will enable you to strike a balance between rest and work.
* Conscious relaxation in this posture between spells of work in office or at home will counteract fatigue and refresh the tired limbs quickly and completely. It gives the maximum renewed strength in the minimum time.
* Relaxation in Savasana when you are mentally fatigued after prolonged work will improve concentration.
* Savasana enables you to overcome fatigue in a few minutes. After playing strenuous games, doing intense physical exertion, or long-distance walking, you may do this asana till your breathing resumes its normal rhythm and your heart regains its normal beat. This will eliminate fatigue and you will feel refreshed since the exercised and overtaxed parts and muscles of the body are given adequate rest and thorough relaxation.
* It is imperative that this asana is done both at the beginning and at the end of every yoga session: it should also be interspersed with other exercises to get the best benefit. If it is practiced for a brief period between any two strenuous asanas or a group of asanas, it will work off the pent up tension in the muscles and revitalize the limbs. You may also round off a session of yogic exercises by relaxing in this asana for about ten minutes to cool down the body.
* Persons who are tired after a sleepless night will feel refreshed if they do this asana for a few minutes at frequent intervals during the day. They will sleep well at night as deep relaxation helps to promote sounder sleep.
* A few minutes of psychosomatic relaxation in this asana is more beneficial for the body and mind than many hours of restless sleep.
* If Savasana is practiced for longer spells during the day at frequent and regular intervals, the hours of sleep during the night could be reduced. The need for daytime dozing will also decrease.
* By practicing this asana, any difficulty in going off to sleep can be overcome and the need for sedatives can be gradually reduced and finally eliminated as this asana is a natural tranquillizer.
* Savasana provides relief form various aches and pains.
* It gives relief during giddiness, nervousness and irritability.
* It alleviates headache, angina pectoris and dyspepsia.
* Relaxation in Savasana tames the mind and makes it calm and alert.
* It helps withdraw senses from their objects and makes concentration and meditation easy.