"God's peace nom floods my
Sar-vaan-gaa-sa-na Sarvanga = the whole body
(literally, all limbs)
Place a folded blanket on the floor and lie on
the blanket in savasana, with the tops of your shoulders 2-3
inches below the folded edge of the blanket, elbows on the
Bring your arms in to your sides, palms down.
Inhale and lift your legs to vertical, then
exhale and push your hands and tiebacks of
your arms into the floor, bringing your buttocks off the floor and your legs back over your head.
Place your hands on your back for support,
moving them as far toward your shoulders as possible, keeping your elbows close to your sides. Roll your
shoulders under you and bring your torso to vertical. When you're ready, inhale
and straighten through your hip joints, bringing your legs to
vertical. To protect your neck and keep your spine long,
continue pressing into the floor with the backs of your arms
and shoulders as you lengthen upward through both
Breathe smoothly and naturally as you hold the
pose and affirm mentally, "God's peace now floods my
To exit, bend at your hip joints to bring your
knees over your face, then slowly remove your hands and roll
out of the pose. Keep your legs straight and lay your spine
onto the floor vertebra by vertebra, then slowly lower your
legs to the floor.
Pause to integrate the effects of the pose. Or
if necessary, proceed immediately to a counterpose to release
your neck (e.g., matsyasana).