Savasana (corpse pose)

Savasana - one of the most important, but often overlooked asanas (postures) in our practice.  This deeply relaxing pose offers rest to the body and mind; helping to reduce tension, stress, and anxiety. Savasana is a surrender of the physical body and sense organs, moving from a state of doing to just being and for many the most difficult pose to practice.  It is a learning to let go - of tension that is chronically held in the body, our desires of how things should be, and our thoughts and our judgements.

During savasana, the breath should move freely and naturally as the body comes into stillness. It is said that when the fluctuations of the mind are quieted, our true nature is revealed.  We find the connection between ourselves and others and ultimately inner peace.

To practice savasana, the body must be comfortable and warm.  Begin by lying on your back with the knees bent. Cover your eyes with a cloth or eye pillow - minimizing any light allows the brain to relax.  Stretch the legs out with your feet together and then relax the legs completely, allowing the feet to roll out.  If this is not comfortable, begin to move the legs apart from each other -equidistant from the mid-line of the body until it is comfortable.  Extend the arms away from the torso, rolling the shoulders out and slightly tucking the shoulder blades down the back.  The palms and elbows should face up toward the ceiling, allowing the chest to remain open. Draw the arms far away enough from torso that when the hands are relaxed, the knuckles are lightly touching the floor.

Moving your awareness into your body, begin to systematically bring relaxation to every part.  Release the back of your head into the floor and allow the eyes to drop back into their sockets.  Soften the entire face and relax the lower jaw.  Let your limbs grow heavy and release into the floor, while softening all the muscles and tissues in the body.  Connect with your breath - observing each inhalation and exhalation as the sense organs draw inward.  Practice savasana for at least 5 minutes up to 20 minutes daily.

Modifications:

• if you suffer low back pain, keep the knees bent or support the back of the knees with a bolster or rolled up towel or blanket.

• if you are in the later parts of your pregnancy - practice savasana lying on your side with a bolster or blanket between the legs or recline back on a bolster that is elevated by a block or two to alleviate the weight of the uterus.

Namaste,

Laura McKinnon

Seaside Yoga Sanctuary