In the astral body there is flow of energy. Prana is the energy that flows upwards, while Apana flows downwards. During the stay in this posture the energy flow reverses direction. We receive energy from above, through the soles of the feet, which usually absorb energy only from the ground. We obtain Prana from the sky, the sun and the stars.

1. Lie in Shavasana.

    Be aware of the contact the body makes with the

    ground.

    Inhale deeply and with exhalation bring the legs gently

    together, placing the arms at the sides of the body,  

     palms facing downwards.

2. With inhalation turn the toes upwards and the heels  

    outwards.

    While exhaling lift the legs together and straightened, 

    upwards, until vertical to the ground.

Emphasis and awareness:

Be aware to the elongation along the legs' rear muscles.

Make sure the entire length of back is touching the ground. Increase awareness to the spinal cord.

Relax the entire upper part of the body.

Feel elongation from the base of the spine to the top of the head.

3. Inhale deeply and while exhaling move the legs slowly 

    above and beyond the head as far as you can without  

    using effort. Bring the chest close to the chin.

    Gently place the palms on the lower back.

4. Place the knees on the forehead and bend them so

    that the soles of the feet are parallel to the sky.

Emphasis and awareness:

The hands, placed on the back side of the ribs, should support the back. While the legs move beyond the head, be aware to every vertebra detaching from the ground.

At all times, try to keep the body relaxed.

Feel the expansion in the areas of the nape and the shoulders.

5. Bring the elbows closer one to another so a more

    stable base is formed.

    Inhale deeply and with exhalation lift the knees so the

    thighs form an extension to the body.

    Slowly straighten the legs upwards.

Duration:

Start with half a minute and up to 15 minutes.

Emphasis and awareness:

Relax the legs, the abdomen and the face muscles.

Feel elongation from the nape to the tip of the toes.

Keep the legs straightened and together.

Make sure the feet are positioned exactly above the forehead (if your body allows it), and that the body is as vertical and straight as possible.

Breathe slowly and deeply, feeling the movement of the abdomen outward and inward with every inhalation and exhalation.

Be aware of the air caressing the nostrils gently and sliding into the lungs through the throat. Try to feel inside the throat and nostrils the difference in temperature between the inhaled and exhaled air.

Focus the mind in the Vishudha Chakra — at the base of the throat.

Release:

Release your body from the asana gently and in reverse order.

Make sure to lower the body slowly to the ground, placing the vertebras one by one with much awareness.

Be aware of every vertebra that returns to touch the ground.

Benefits:

Sarvangasana neutralizes the negative effects of Sirshasana on the areas of the neck and nape.

This posture is nicknamed "the all limbs posture" as it makes all of the body parts participate and it affects wonderfully the body functions on all levels.

The posture strengthens the function of the thyroid gland, which has an important role in metabolism, growth, nourishment and rejuvenation. When this gland functions properly, healthy operation of different bodily systems is being made possible. This includes the respiratory system, nervous system, digestive system and the urinary and sexual systems.

Orderly functioning of the thyroid gland is directly linked with functioning of other glands in the body including in the brain, in the area above the kidneys, in the liver, and in the spleen and testicles.

Sarvangasaan has a strengthening effect over the whole throat area. It is beneficial for all throat and voice related issues such as sore throat, dryness, infection, and a feeling of stuffed throat or pain.

From the mental perspective, the posture has a positive effect over the expression and communication skills. It may help release a blocked need to cry, and also assist in instances of self—expression inabilities.

Like with Sirshasana, this posture enables the legs, which all day long connect with the energy of the ground, a rest. When the legs are elongated upwards, the feet absorb energy from the sky, while the head and shoulders are placed on the ground. This is important for the balance of vital energy in the body. Additionally, like with Sirshasana, this posture is also a Mudra that turns the Prana—Apana flow and awakens Kundalini Shakti.

This posture should not be practiced by women during menstrual period.