How to do Savasana Yoga (Corpse Pose)
Savasana or shavasana, as name reflects, in Sanskrit, shava meaning “corpse”, corpse pose resembles the pose of a dead body for relaxation purpose. It is also referred to, and confused as yoga-nidra (yogic sleep) as it also greatly helps to fall asleep. However, both are different concept in yoga. Shavasana helps you to turn inward, away from the mundane world, purify and realize the Self. Interestingly, this is one of the most advanced asana yet very simple to perform. However, realizing and experiencing this asana is altogether different thing which can be done only by regular yoga practitioners.
Savasana is perhaps the most important part of yoga practice and an immediate cooling asana after many complex asanas. Doing this asana makes you aware to the breathing and whole body function which is required after the exertions of the practice a few advanced asanas. It allows the body to reset the body functions and rejuvenate body, mind, and spirit. In fact, this asana can be done anytime to reduce stress and tension.
Steps to do Savasana
Try to find a quiet place without any distraction. You can do it on the floor or on the bed at the time of your sleep. Lie on your back with your feet spread at about 45 degrees from each other. Put your arms at your side with your palms facing up. Close your eyes, inhale deeply, hold the breath, now try to make your entire body, from head to toe, as tense & tight as possbile.
Now release the pose by slowly exhaling the breath, relax all of your muscles, make sure every muscle in your body is softened and tension is sinking down on the floor or the bed. Be aware of the chest and abdomen rising and falling with each breath. Do it a few more times. The duration of the asana is around 20–30 minutes.
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If you are trying this asana to fall asleep then keep observing the flow of your breath, the inhale and exhale process, this will eventually take you to sleep.
Else, while exhaling, bring your knees to the chest and squeeze it a little then roll over your body to the right and use your elbows to come to a seating position.
Your body will feel lighter if you are doing it correct.
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- Rejuvenate the nervous & neuromuscular system and take away all the usual stresses of daily life.
- Help to increase the self confidence.
Comfort is essential in the asana without any distraction.
[highlight]It is advisable to perform any asana in the supervision of a qualified yoga instructor.[/highlight]