Introduction: Savasana – Corpse Pose
Savasana is usually derived from Sanskrit word “sava”, meaning Corpse or the dead body. Despite its scary name, Corpse pose – Savasana – has always been one of the favorites asanas. This asana, also called “Mrtasana ” means death, is not always simple. Indeed it requires the total immobility and encourages relaxation without falling asleep yet.
Corpse posture is an elongated posture. It visually looks lik7e a corpse. Everyone can practice this pose. Physically, if you can lie down to sleep, you can do Savasana. It’s the mental aspect of this pose can complicate things. It is a rare moment in life when you can just be without doing nothing.
It is generally pronounced as shah-VAHS-anna.
Accessories for Savasana or Corpse pose
Savasana can be done with anything. To deepen or make the posture comfortable or easier, you can use different things.
- Cover the eyes to cut the light helps to calm thoughts.
- You can use a towel or pillow for the eyes. If you’ve never tried a small pillow, I highly recommend it! If you have yoga blankets or a bolster, they can also be useful.
Relaxing Environment For Savasana or Corpse Pose
It is very important to create an atmosphere that facilitates relaxation.
- The light should be very soft and subdued.
- Be sure not to be disturbed (warn persons present at home and turn off your mobile phone).
- Put socks, a warm sweater and if necessary cover yourself (by relaxing the body temperature drops).
- Please allow 5 minutes of relaxation for every 30 minutes of yoga practice, usually try to stay in this positon between 15 and 25 minutes.
Benefits Of Savasana Or Corpse Pose
- Restores the nervous system, calms the brain and helps to reduce stress and depression.
- Relaxes the body and brings it back to neutral (pulse, blood pressure, muscle tension and body temperature back to normal).
- Reduces headaches, fatigue and insomnia.
- Help reduce blood pressure.
- Improves confidence in itself, focus, memory and concentration.
- Gives you an opportunity to simply be free to have nothing to do.
- Gives you the chance to practice to calm your thoughts for other more complicated postures
- It’s easier than sitting meditation.
- The body is relaxed (no contraction).
- The spirit is released.
- Savasana is particularly useful to empty the mind and return to the here and now.
- Aware of the body and release tension each for total relaxation.
- Breathe slowly and deeply.
- Provides muscle and total nervous relaxation.
- Helps to be aware of own breathing,
- Achieves letting go
- Effectively fights against stress.
- Aid to fall asleep when you practice at night in bed
The five affirmation of life that simple Savasana delivers:
1. Stress relief.
The body takes the stress in the form of muscle contraction, or tension. If the source is emotional, intellectual or physical, the result is the same. Stress is linked to many health problems, and learning to release tension is a useful practice. As you lay on your back in Savasana, allowing your muscles to melt into the ground. Leave your bones. Let your body and mind relax, release all stress.
2. Acceptance of self.
After working in the classroom to improve the shape, balance, strength and flexibility surrender. In corpse pose no effort, no struggle. Let your mind take a break from planning for the future or review the past. Surrender to the moment. It takes practice to accept you as you are.
3. Living peace.
When we release the tension and surrender to the moment, we can experience peace. Daily life is filled with so much busyness that we really forgot what peace feels like. Corpse pose is an invitation to slow down and be peaceful.
4. Connect with your breath.
Lying on the floor, let your belly soften and your lungs feel inspired. Breathing is something we take for granted easily. In Savasana, notice how delicious every effort and breathing. Enjoy.
5. Making friendship with death.
Take a few minutes to rest in peace. Even if death is universal and natural, it can be an uncomfortable topic because it is often associated with pain, fear and loss. Yet Savasana is peaceful and intimidating. We feel good. In Corpse pose we embody the peace that we recognize our own mortality.
Leaving Savasana feels like coming back to life. As you deepen your breath and slowly pick up the pace of daily life, notice how it’s good to be alive.
Now that your body is still and quiet, it’s time to relax the muscles and organs.
Starting with the head, release the muscles in your forehead, leaving the eyebrows away from one another. Release the muscles around the eyes, leaving them back in their sockets. Release the muscles around your mouth, leaving teeth separate and tongue relaxes the back of the throat. Leave the skin on your face drape your skull. Relax your senses. Continue with the rest of the body. With each exhale, let all your muscles relax.
Maybe it’s hard to stay still and relaxed. Several reasons are possible. Here are two: You have not worked “strong enough” for your practice so that your body can relax or you are working too hard and your body is uncomfortable so your muscles are tense. Whatever the reason, it is difficult to relax, focus on your breathing. Count the length of your breaths. During each cycle, a lie until you reach your breath as long as possible comfortably. Keep this long, comfortable and deep breathing for 10 inhalations and exhalations.
Steps For Savasana – Corpse Pose
- Lie on your back on the ground, on your mat yoga. For added comfort, cover your carpet with a blanket and/or put a pillow under your head. Stretch your arms and legs before relaxing the ground, the lower back toward the floor. The arms are at 30 degrees from the body, palms facing up. The legs are apart and eyes closed. The chin is slightly directed to the chest.
- Concentrate on your breathing, observe your breath (the fresh air that enters through the nostrils) and your expiration (hot air that comes out of your nostrils). Lengthen your expiration; let your breath subside.
Locate the sounds around you and in you, the material of the cover, the weight of your body on the carpet.
If necessary, make final adjustments to your position more comfortable because then it will stand still.
- The inner journey can begin: bring focus and breath to the body part that you think. Whenever you browse mentally a body part you have to try to relax and feel heavier, sinking into the ground.
Start by browsing the right foot, toes, the foot sole and up towards the ankle, calf, knee, thigh, buttock, hip.
- Do the same for the left lower limb.
- Continue by feeling your back, shoulder blades, shoulders, abdomen and chest.
- Then go to the right arm, elbow, wrist, hand, fingers.
- Do the same for the left arm.
- Browse the neck, neck, scalp, ears. Relax your cheeks, eyes, forehead, nose, mouth, tongue.
- Your body is completely relaxed. After this “body scan” remain lying, trying not to sleep. Enjoy this quiet time, your body is heavy, warm and relaxed.
- Then out of the posture, begin by moving the fingers and toes, doing rotations ankles and wrists. Stretch yourself stretching his arms above his head and inhaling deeply. Put yourself on the right side, eyes closed.
- When you are ready, go back slowly relying on the hands and the amount the head last.
Keep a few moments sitting cross-legged.
Corpse Pose For Pregnant Women
The advantage of this posture is to show no indication-cons.
For pregnant women who can not easily lie flat on your back, it advocates a variant lying on the left side:
the left arm is extended, head resting on it,
knees are slightly bent, ankles are in contact,
the right arm is bent behind his back.
Warning! This posture is not suitable for the practice of prolonged relaxation.
Corpse posture is easy for a beginner. The easiest is the position of the body. But it is not always so easy to free the mind of all thoughts. From Savasana, relaxation can start by becoming aware of the body and releasing tension each one.