Sarvāṅgāsana

Classical Description

The classical texts describe this posture under the name Viparīta Karaṇī (inverted action). The Haṭha Yoga Pradīpikā (3.78-81) classifies it as a mudrā:

“Above the navel is the sun; below the palate, the moon. The nectar flowing from the moon is devoured by the sun. Thus the body ages. There is an excellent practice that tricks the sun: placing the navel above and the palate below.”

The Gheraṇḍa Saṃhitā indicates:

“The sun resides at the navel, the moon at the root of the palate. By inverting their positions, Viparīta Karaṇī mudrā is revealed.”

Technique

1. Lie on your back with arms alongside the body
2. Raise the legs and hips, supporting the hands on the lower back
3. The body forms a vertical line from shoulders to feet
4. The weight rests on shoulders and upper arms, never on the neck
5. The elbows remain parallel, no wider than the shoulders
6. The chin naturally approaches the chest (spontaneous Jālandhara Bandha)
7. Maintain soft and steady breathing

Benefits According to the Texts

The HYP states that the practice of Viparīta Karaṇī:

• Reverses the flow of nectar (amṛta) that is normally consumed by digestive fire
• Stops aging (jarā) and death (mṛtyu)
• After six months of practice, wrinkles and gray hair disappear

The GS adds:

• Increases digestive fire
• Should be practiced gradually, increasing duration

Notes

Although medieval texts present it as a mudrā (esoteric practice), modern tradition calls it Sarvāṅgāsana (posture of all limbs) emphasizing its benefits for the whole body. The name derives from sarva (all), aṅga (limb) and āsana. It is considered the “queen of āsanas” for its effects on the endocrine system, especially the thyroid. The inversion requires adequate preparation and is contraindicated in certain conditions.