Savasana

Corpse Pose

A lot gets stirred up in your system during a practice of hatha yoga; the tissues of the muscles and digestive system in particular are cleansed of toxins. Without a period of rest after the practice, the toxins can go right back into the tissues from whence they came; rest is needed for some time to allow the body to filter the toxins out and ready them for disposal. This in itself rejuvenates the body, bringing freshness to it. It stops and even reverses the wear and tear of the body by which toxins build up and deplete the tissues, causing them to tire and age.

Practice:

Carefully balance the body on its centerline, neither favoring one side nor the other. Often the body tilts toward the more dominant and stronger side of the body. But balance must include our weaker side as well; otherwise attention and energy swells the dominant side, feeding its aggressiveness and thus our restlessness.

The arms should be placed only fifteen to thirty degrees out from the sides of the body, so that the diaphragm is relaxed and free to breathe. Bend your elbows and gently press the backs of the upper arms into the floor; then lift your collarbones slightly up toward your head and draw your shoulder blades down your back, so that your upper back can settle down flat on the floor. Then release your arms down to the floor, palms facing up and relax. The sides of your upper chest, beneath the armpits, should feel open and expanded; your neck should feel released. Soften your fingers and thumbs, and allow them to gently curl.

The breath helps you in your descent. Keep the inhalation of normal length, but allow the exhalation to draw out long and feel the skin soften and melt with it. Feel a sense of calm relaxation come over your whole body. Concentrate on loosening all tensions.

Stay in Savasana for 5 to 15 minutes

To exit, inhale bringing the legs into the chest and exhale gradually hugging your knees into the body and rocking side to side several times. End by rolling on to the right side and pause there until you feel yourself mentally centered. Push yourself up to a comfortable seat pose. Take 3-5 slow deeps breaths and take a moment to feel the calmness Savasana has created

Benefits:

1. relaxes central nervous system and calms the mind

2. Enables you to overcome fatigue in a few minutes

3. Helps relieve stress

6. discharges muscular, nervous, mental and emotional tensions

7. imparts new vigor to the body and mind

9. Repairs overworked body parts as they are recharge with energy

Contraindications:

1. Lower back problems or back injury

2. Pregnancy; (after 3 months) take fetal position instead

Modifications:

1. Cover your body with a blanket to stay warm.

2. If lying with lengthened legs causes discomfort in your lower back, place a pillow or

Bolster under the back of your knees or thighs.

3. Place a pillow under your head if your head is normally more forward than your

shoulders.