Published on May 11, 2008

Sarvaṅgāsana (The Candle)

The Attention

While learning the āsana and reaching the final posture, the attention follows the motion.
When reaching the position itself direct the attention to viśuddha-cakra.

The Technique

• Lay down on your back. Extend the hands along the body with the palms facing down.
• Relax all muscles. Breathe normally.
• Breathe in and block the air.
• Lift the extended legs slowly until they reach the vertical.
• Place your hands on your hips moving them progressively towards the shoulders.
• Hold the position. Let the breathing to flow slowly.
• Return slowly to the initial position. Breathe out and stay down while the blood flow is rebalanced.
• Relax.
• Repeat once more if necessary.

Observations

• When the hands are closer to the bottom and supporting the body, the weight leans mostly against the elbows. Moving the hands towards the shoulders, the weight shifts to the shoulders, the neck and the back of the head.
• The chin presses strongly against the chest.
• The stretched legs, the pelvis and the torso make a ninety-degree angle to the neck and the head.

Recommendations

• Lift and then lower the legs very slowly.
• Be aware of the body adaptation to the solicitations imposed by the posture execution.
• Do not strain.
• As you master the āsana, progressively increase its duration, correlating it to the duration of the other postures, but do not exceed a quarter of an hour.