By: Brankica Butorac |
Relax your mind and body in Shavasana yoga position |
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Today there are dozens of yoga styles in the Western world and all have one position in common – corpse position (in Sanskrit called Shavasana or Savasana).
This asada, or yoga position, is performed last and lasts longer, at least five minutes.
There is one yoga style consisting only of Shavasana – Yoga nidra.
During this position we lay on our backs and do not move in order to allow our body to rest and relax before we continue with our daily chores.
Apart from completely relaxing physically, mentally and emotionally, we become more aware of our energy.
Rests body and mind
While performing Shavasana we consciously relax one part of our body at the time.
Several minutes of attention to our senses will rest our mind.
This asana will be especially beneficial in the following situations:
- if your day is filled with chores
- if you need a few minutes of silence
- if you wish to slow down your mind
- if you are anxious and restless
- if you have trouble sleeping
Shavasana can be practiced as an individual exercise.
How to choose the best location for this exercise
This position can be practiced anywhere. It is best to perform this exercise for the first time in your own home.
When you become familiar with the technique, be sure to try it in nature (beach, forest, meadow, your yard).
It is especially wonderful to perform this exercise floating on the surface of the sea – simply surrendering yourself to sea currents is a truly remarkable experience.
How to prepare for Shavasana
Before you start, make sure that the area in which you perform is quiet and pleasant.
- turn off your phone and computer
- dim the light
- ask other people not to enter the room
- before you start, ventilate the room
- if you are wearing clinking jewelry, remove it
- you can light scent sticks or scent lamp with relaxing essential oils, such as lavender
- if you wish to limit the duration of your Shavasana, prepare an alarm and set it to go off after 10 or 15 minutes
When performing this exercise indoors, it is recommended to do it on the floor since you are likely to fall asleep in the bed (unless you are using this exercise to fall asleep).
If you do not have a yoga mat, you can use blankets.
Make sure you don't feel cold during the exercise by putting on socks or additional shirt. You can even cover yourselves with a blanket if needed.
How to perform Shavasana
Lay on your back. Slightly bend your knees and place a blanket underneath.
Spread your feet into a comfortable position.
Cross your fingers behind your head, place your chin on your chest (look at your feet) and than lower your head to the floor in such a way that your head is not turned to either side.
You can place a small pillow under your head.
Place your arms at your side (slightly spread them) with palms facing upwards so you can relax your fingers.
Once you have found a comfortable position, make a decision not to move for a while.
You can take a few deep breaths at the start with a focus on complete relaxation. Close your eyes and mouth.
Breathe through your nose.
Start focusing from your feet upwards, one part of the body at the time. Shift your entire focus to your feet, feel them relax and turn heavy and warm.
After your feet are relaxed, turn your focus to another part of your body.
Start with your ankles, knees, thighs, hips, entire back, relax your spine one vertebra at the time then your stomach, chest, shoulders, arms and neck.
Remove all the weight from your shoulders.
Relax your jaw, gums, tongue and cheeks.
Relax your eyelids and calm your eyes. Relax the space between your eyebrows and completely relax the eyebrows themselves.
Relax your skin and internal organs.
Take your time. Focus on each part as much as needed, until you feel it is completely relaxed, warm and heavy.
Surrender yourselves completely, with no need for controlling any part of the body.
Relax the grip of every muscle around every bone in your body, enjoy complete serenity and quiet, feel calmness taking over you, enveloping your entire body and mind.
Leaving the position
After your alarm sounded or you have decided to leave this position, do it gradually – become aware of your breathing, slowly take deeper breaths and start moving your fingers and toes.
Slowly move your head.
When you again regain the consciousness of your body, spread your arms above your head and stretch them, as if you just woke up.
Then place your knees on your chest, wrap your arms around them and turn to a side – hold that position for a while.
When you are ready, sit upright and slowly stand up.
When you have stood up, your exercise is over.
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