S A V A S A N A
In this ASANA LAB Series you will read some more information about the asanas, their benefits, how to practice them correctly and what to watch out for.
The second pose I’d like to introduce is one that should never be missing in your practice. We’re talking about Savasana.
Savasana, also known as corpse pose, is the final pose of a yoga asana practice that helps the body integrate the postures it has just moved through. In Sanskrit, the ancient Indian language from which modern yoga was born, Savasana translates to corpse (Sava) pose (asana). After a challenging asana practice, Savasana centers deep relaxation and activates the parasympathetic nervous system, our “rest and digest” mode.
When I started practicing yoga, I didn’t really get what Savasana is about. The teacher had us lying there, closed eyes, with no further information or guidance, than just relax and breathe. Back then, holding a pose in stillness anyway was a huge challenge for me, so lying there on the floor, having to be still for a few minutes was hard and uncomfortable. My thoughts went everywhere, and I was just waiting for it to be over. Only with practice, and once I knew the WHY and the benefits, I was able to start relaxing and enjoying my Savanas more and more and so, get the benefits out of it.
What’s your experience with Savasana?
I found some beautiful words of some teachers talking about Savasana, and like to share them here:
“Savasana is an important pose to help 'remodel' your body. The work of asana warms the body, and places forces on it in ways that start to break down physical habit patterns. When you rest in Savasana, the body cools in its 'mold,' which is anatomic neutral.”
“In Savasana, the body and mind get a chance to take in and integrate the effects of the practice. It’s also an important practice for the nervous system to recalibrate and reset, which we know is so important in our busy, stressful lives.”
And my favourite:
“Missing Savasana is like taking the time to mix a cake batter but not stick it in the oven to bake. This small chunk of time completely changes the mental and physical benefits of the practice. This is when we actually have energy restored instead of energy being drained.
“Savasana is when our nervous system can switch to parasympathetic tone that is essential to the body’s ability to repair and reset itself. Mentally, when the body finally becomes tension free, the mind has a chance to follow suit and become clear and clutter free. This allows us to function better in our lives and to tune into the real mission of yoga; to become connected to a higher power called Love.”
Benefits
Refresh the physical body
Calms central nervous system, aiding the digestive and immune systems
Calms and restores the mind
Reduces stress
Reduces headache, fatigue and anxiety
Helps lower blood pressure
Promotes spiritual awakening and awareness of higher consciousness
How to practice Savasana
Lie on your back
Spread your legs to the width of the mat, allowing the feet to splay out.
Tuck your chin in towards your chest to make the back of your neck long.
Bring your arms to your sides, palms up.
Close your eyes.
Release tension in the body. Focus on relaxing tense muscles. Mentally scan your body. Starting with the toes and working your way up the body, relax all of the muscles in your body and allow yourself to sink into the earth. Let the ground support you. Focus on releasing tension held in the face, the jaw and between the eyebrows.
Release the mind. Mentally release the practice you just moved through. Release thoughts of the past and the future and what’s about to come next. Just surrender and be.
Release the breath. After settling in and taking a few deep breaths for tension release, let go of taking long, conscious breaths. Let your breath return to its natural state.
Stay a while. The suggested time in Savasana is five to fifteen minutes. If a thought arises, observe and accept it, and then just let it go. Try to remain still in the entire body.
Slowly arise through fetal position. Begin to wiggle your fingers and toes slowly. Stretch your arms long overhead and stretch through the feet as if it’s the first time you’re waking up today.
Slowly roll over to the right or the left side and rest for a moment in the fetal position to symbolize your re-birth after corpse pose.
Press yourself up with your hands and return to a comfortable seated position. Bring your hands to your heart, bow down and forward to seal in your practice.
Watch out for
Take care that you are warm enough. Use socks, sweaters, and blankets as needed so that you don’t get disturbed by thoughts and sensations around being cold.
If you feel your lower back lying flat on the floor, you may find it more comfortable to rest your knees over a bolster or two blocks.
If you want to add more grounding, place a sandbag / pillow (a little weight) on your belly.
You might like to use an eye-pillow.