Overview
Savasana is, of course, a fantastic resting pose. But it is a lot more.
Indeed, many a yoga teacher will inform you that Savasana is the most
difficult of all poses. You have worked your body; this is the time to
allow the work you’ve done to be fully integrated into both your body and
your subconscious mind. Some studios play music during Savasana or do
guided relaxation or visualization exercises. These can be a very
effective way to help you get into your relaxation. Just listen… don’t
think.You may even imagine yourself that your entire body is
illuminating white light into all directions. Allow this visualization to
become a feeling where you become the light, moving through the room,
around everyone else, and even further, out into space beyond the room and
the building you are in. When you complete Savasana the feeling of peace,
light and happiness that you create will stay with you and extend to the
people you interact with. This is the magic of yoga!
Preparation and Pose Tips
Lay on your back. Your legs are straight, but slightly apart. Your arms
are by your sides with the palms up. To reduce tension in your body,
consciously start with your feet and move up through your body, first
tensing, then releasing the muscles in your body. Let any tension just
melt away. Allow your feet roll out to the sides and gently move your neck
from side to side to release any final tension in your neck. You might
want to swallow once or twice to reduce tension in your throat. If it
helps you move inside you can place an “eye-pillow” or piece of cloth over
your eyes to block out any light. If your neck feels stiff you can raise
your head on a small pillow or folded blanket. You can take a second scan
of your body to see if there are any places you might have missed. Bring
them into your consciousness to let them relax more fully. Your practice
has worked both sides of your body; now make sure that both sides of your
body are fully relaxed.
The goal is to totally quiet your mind with your body. Indeed, you want
to allow yourself this opportunity to “become a corpse.” Allow your full
body weight be taken over by gravity. Let the pose help you practice
non-attachment… to your body, to your emotions, to your thoughts. In
Corpse you relinquish everything, and learn how to be totally open to what
comes into your field of awareness. If thoughts arise, simply acknowledge
them; then let them go. Don’t worry about NOT thinking; but if a
thought arises simply “think nothing of it.” It can be useful to go back
to your breath as a focal point. You want to relax deeply, even meditate,
without falling asleep.
Benefits
On a physical level, Savasana helps create and restore symmetry in your
body. It also is a method that enables you to absorb the energy that you
have created during your practice. You know you have created energy. It’s
a positive energy. Sometimes this energy stays with you for the rest of
the day! You may want to mentally devote this energy to a special cause,
or a special person in your life and know that they will actually be able
to receive it.
Advanced or Partner
A partner, or yoga teacher, can help you get into Savasana. They may
gently grab your ankles and pull them down from your torso to add extra
length to your body. Similarly, a gently push on your shoulders can open
and relax the upper body.
Chakra
All chakras are awakened in Savasana.
Precautions
Nothing dangerous here, except possibly falling asleep.
Timing
Savasana can last from five to twenty minutes. It can be a time for
relaxation, meditation, or simply letting go. Each time you do Savasana
the experience may be unique. Don’t force anything.
Recovery and Counterpose
When you are finished with Savasana you want to come out without
disturbing the peace that you have created. Yoga teachers may use a bell
or chime to gently bring you back to “this place and time.” With your eyes
still closed roll over onto one side (the right is preferred). Rest your
head on top of your arm so your neck isn’t bent. Take a few breaths and
then using your other hand for support, slowly come up to seated position
(legs crossed). If you feel like it, you might consider chanting from one
to three “Oms” to end your session as a way to acknowledge yourself as
being part of a greater, expansive universe. It is also traditional to say
and create the “Namaste” gesture to your teacher (if you are in a class)
and fellow students. You can either continue with meditation or open your
eyes and rise slowly.
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