Anyone who has ever taken a yoga class will tell you that
perhaps the most important as well as the most enjoyable
posture is the final relaxation pose at the end of class which
is known as Shavasana. Shavasana, which translates to "corpse
pose" is a time when the body and mind quiet and the door to
stillness, peace and inner healing is opened. The benefits of
Shavasana are many including reduced stress, deep relaxation,
balanced emotions, lower blood pressure, helpful for insomnia
and leaves the practitioner feeling renewed and refreshed as if
they have had a min-vacation for body and mind. And I would be
remiss if I didn't say Shavasana just feels good! It is here -
in this deep state of relaxation, where natural healing on all
levels can occur.
"The stresses of modern civilization are a strain on the nerves
for which Shavasana is the best antidote." BKS Iyengar in Light
on Yoga.
To experience shavasana come onto your back - preferably on the
floor but a firm bed can work as well. Your legs should be
approximately hip width apart, allowing your feet to drop to
the sides. Bring your arms to 45% to your body with the palms
facing up and your head neck and spine into one line. Let your
breath deepen and feel the support of the floor under you -
releasing into it. Draw your consciousness deep inside. Remain
here for ten to twenty minutes. To come out of the posture take
a few deep breaths and then begin to wiggle your fingers and
toes. Gently roll your head from side to side. Feel free to
stretch your body in anyway that might feel good to you now.
Then roll to your right side into a fetal position. Rest here
for a moment. Then very slowly press up to a seated position
with the help of your right and left hands. Sit for a moment
with your eyes closed and then slowly open your eyes looking
down at the floor. Before beginning shavasana, please read the
rest of this article for helpful tips to enrich your
experience.
The more relaxed your body is the quieter your mind can become.
To deepen your experience of Shavasana, I have listed a few
suggestions for deepening your comfort, quieting your mind and
for addressing special challenges.
For deepening your comfort:
Eye Pillows: Placing an eye pillow over your eyes is soothing,
helps to relax the muscles around your eyes, and sends a strong
message to your brain to relax. Eye pillows can also be placed
on your forehead or into your hands, which gives a feeling of
grounding and relaxation.
Blankets: Essentially anywhere your body touches the floor is a
candidate for support and as a result will help you relax. You
might wish to experiment with the following suggestions:
Arms: Place folded blankets under the length of your arms.
Back: Fold a blanket the length of your spine and place a
second blanket horizontally across one end of the blanket
making a letter "T". Sit a the edge of the vertical blanket so
that when you lay back your sacrum (the bony part of your spine
between your hips) is on the floor, your lower back and spine on
the blanket, and your head supported by the horizontal blanket.
Heels: Slightly rolled blanket can be placed under your
Achilles tendons.
Suggestions for special challenges in Shavasana:
Lower back challenges: Place a rolled blanket, pillow or
bolster under your knees.
Neck challenges: Place a folded blanket under your head or a
rolled towel under your neck.
Pregnancy: Raise your torso by placing a bolster, pillows or
two to three folded blankets under your back and be sure to
support your head with another folded blanket. (If you are
using blankets under your back should run the length of your
spine from your lower back to the tip of your head) Another
option is lay on your right side in fetal position with a
folded blanket between your knees. Place a folded blanket under
your head for support.
For an agitated/active mind: Place a yoga block or a thick book
behind your head and put a sandbag on it so that 1/3 of the
sandbag is on your forehead. This helps to quiet your mind.
Also focus on making your exhalations longer than your
inhalations. (Note: a homemade sandbag can be made by filling a
soft pillow case with rice approximately ¼ way and tying it
off.)
You may also wish to place a blanket over you, as you body will
cool down when relaxed.
Source: http://www.ArticlePros.com/author.php?Howard VanEs
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