Shavasana (Corpse Pose)
Shavasana (Corpse Pose) is probably the most important part of any Yoga session. This Yoga pose serves many purposes – physical, mental and emotional – and is very often used to start and end a Yoga session. It is a relaxing yoga posture designed to calm down and revitalize your body, mind and heart. While Corpse Pose is an excellent way to get rid of stress and tension, it is not recommended for meditation on account of its tendency to induce sleep. If you feel drowsy, sleepy or mentally restless, while doing the pose, concentrate more on your breathing.
This Yoga pose looks deceptively simple and easy and a lot of people tend to consider it an easy pose. But what, at first, looks simple and easy, eventually turns out to be rather difficult. The goal of Savasana (Corpse Pose) is to relax the body and mind to make them perfectly still and tranquil. Not only should your body be motionless, calm and composed, but even your mind should be quiet, like the surface of a still, tranquil lake. The result is a deep and profound relaxation that carries into all your life’s activities and all daily circumstances. Remember, every aspect of Savasana is very important and, at every stage of the practice, great attention should be paid to every minute detail.
How to do Savasana
1. Start the pose sitting on your mat, knees bent, feet stretched out. Now, turn on to on side, preferably your right, and, with the support of your arms, gently lie on your side then turn on to your back.
2. Raise the base of your skull away from the back of your neck with your hands and, if you wish, support the back of your neck and head on a folded Yoga blanket. See that your ears are right in the center of your shoulders, not tilting to any one side.
3. Rest your hands on the floor, palms facing the ceiling, about six inches away from your body. Both your shoulder blades should be resting uniformly on the floor. Lift the lower tips of your shoulder blades diagonally into your back toward the top of your sternum, then drop them gently; from there, spread your collarbones.
4. In addition to calming your body in Shavasana (Corpse Pose) you’re also relaxing your sense organs. So see that the root of your tongue is softened, your nostrils, eyes, particularly the bridge of your nose around your eyebrows, your ears, and forehead are all soft and relaxed. Let your eyes sink to the back of your head, then slowly turn your gaze downward towards your heart.
5. Now, gently, start with your toes, move up your legs and torso, fingers, arms and cover each and every part of your body giving yourself autosuggestions as follows: “I am relaxing my toes…….. my toes are totally and completely relaxed.” This way, cover your whole body, mind and heart.
6. Practise this for 15 – 30 minutes every day. To exit, first gently roll onto your right side, take 2 or 3 breaths and, with an exhalation press your hands into your mat and raise your body, dragging your head slowly behind it. Remember, your head must always come up last.
Benefits of Savasana
- Calms and relaxes the whole body as well as the brain and relieves stress, tension and mild depression
- Helps alleviate fatigue, headaches, and insomnia
- Helps to lower High BP
Corpse Pose Contraindications
- In case of back injury or discomfort, better do the pose with knees bent and feet flat on the floor, hip-width apart
- During pregnancy keep your head and chest raised on a bolster.
