Hatha Yoga: The Yoga of the Physical Body.

Instructions.

• Lie flat on the back with the feet together, the arms by the sides, and palms flat on the ground.

• Using the arms as levers, raise the legs and back to a vertical position.

• Bend the elbows and use the arms as props to steady the back by pressing it with the palms.

• The trunk and legs should extend straight up, forming a right angle with the neck, the chest pressing against the chin.

Variation.

1.

• Bend the right knee and place the right foot on the left thigh.

• Bend the hips forward and place the right knee on the forehead.

• Remove the right foot from the left thigh.

• Fold the left leg and bring its knee to the forehead.

2.

• From sarvangasana, bend the hips forward and bring the legs to a horizontal position over the head.

Breath.

• Retain inside while assuming and returning from this asana.

• Practise normal breathing when the body is steady in the raised position.

Duration.

• Advanced practitioners can practise up to 15 minutes.

• Beginners should practise for a few seconds and add a few seconds daily.

• For general health benefits 3 to 5 minutes are adequate.

Concentration.

• Spiritual: On vishuddhi chakra.

• Physical: On the thyroid gland or respiration.

Sequence.

• Sarvangasana is ideally practised immediately before halasana.

• The counterpose can be matsyasana, ushtrasana, or supta vajrasana, practised for half the combined duration of sarvangasana and halasana.

Limitations.

• Not for sufferers of enlarged thyroid, liver, or spleen, high blood pressure or heart ailments.

Benefits.

• This asana stimulates the thyroid gland and thereby improves the balance of the circulatory, digestive, reproductive, nervous, and glandular systems.

• It adjusts improper body growth and clears psychological disturbances by bringing a rich supply of blood to the brain.

• It relieves asthma, bronchitis, and elephantitis.

• It releases the normal gravitational pressure from the anal muscles, relieving hemorrhoids (piles).

• It tones the legs, abdomen, the female reproductive organs, spine and neck.

• It inhibits hydrocele and eliminates waistline fat.

• Leucorrhea and diabetes can be remedied.

• Mastery of this asana gives conscious control over body temperature.