Spread a thick blanket on the floor and practise this Asana over blanket. Lie on the back quite flat. Slowly raise the legs. Lift the trunk, hips and legs quite vertically. Support the back with two hands, one on each side. Rest the elbows on the ground. Press the chin against the chest and form a chin-lock firmly, Jalandhara Bandha. Allow the back, shoulder portion and neck to touch the ground closely. Do not allow the body to shake or move to and fro. Keep the legs straight. When the Asana is over, bring the legs down very, very slowly with elegance and not with any jerks. Do the Asana very gracefully. In this Asana the whole weight of the body is thrown on the shoulders. You really stand on the shoulders with the help and support of the elbows. Concentrate on the thyroid gland which lies on the front lower part of the neck. Retain the breath as long as you can do with comfort and slowly exhale through the nose.
You can do this Asana daily twice, morning and evening. This should immediately be followed by Matsyasana (fish posture). This will relieve pains in the back part of the neck and intensify the usefulness of Sarvangasana. Practise this Asana for two minutes in the beginning and gradually increase it to half an hour.
You can do this Asana daily twice, morning and evening. This should immediately be followed by Matsyasana (fish posture). This will relieve pains in the back part of the neck and intensify the usefulness of Sarvangasana. Practise this Asana for two minutes in the beginning and gradually increase it to half an hour.
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