āsana: “posture”
Introduction
Savasana (shah-VAH-suh-nuh) is a pose that takes us to the next level of our practice, which is pranayama. This pose teaches us to keep the spine elongated while reclining and cultivates stillness. The physical and the mental body are trained to be quiet in this pose. In a good yoga practice, the entire body is stretched, contracted, twisted, and even inverted. The only thing left to do is to completely relax the body.
Muscles that may have been tense are allowed to relax, thereby releasing any unnecessary tension they were exerting on other structures such as the bones, nerves, and joints. In this state of relaxation, the heart rate and breathing slow down, which also helps in reducing blood pressure.
Therefore, Savasana is a good pose for all and should not be skipped.
According to an article The ancient Vedic texts describe meditation as an exercise of consciousness that results in the expansion and increasing efficiency of one’s inner faculty. The process occurs without any direction from your mind, which can cause you to feel more at peace with yourself than ever before!
Muscle Focus
- None
Ideal For Health Conditions
- To relax completely.
- To calm your mind and body.
- To feel the grounding.
- To promote self-healing.
Benefits of Shavasana or Corpse Pose
1. Releases Unnecessary Tension
In a good yoga practice, the entire body is stretched, contracted, twisted, and even inverted. The only thing left to do is to completely relax the body.
Muscles that may have been tense are allowed to relax, thereby releasing any unnecessary tension they were exerting on other structures such as the bones, nerves, and joints.
2. Helps Reduce Blood Pressure
The heart rate and breathing slow down, which also helps in reducing blood pressure.
3. Promotes Healing
In a relaxed state, the body is able to heal and rejuvenate itself.
4. Reduces Stress
When we are stressed, our sympathetic nervous system is activated, which can lead to health problems over time. Shavasana helps us to switch off this system and induces a state of relaxation.
5. Improves Sleep
Shavasana can help improve the quality of your sleep by releasing tension and promoting relaxation.
6. Calms the Brain
The practice of Shavasana helps to calm the brain and induces a state of peace.
7. Prepares you for the Meditative Practices
Shavasana is a pose that teaches us to keep the spine elongated while reclining and cultivates stillness. The physical and mental body are trained to be quiet in this pose, which prepares you for meditative practices.
8. Helps to Deal with Fatigue
If you are feeling fatigued, Shavasana can help to rejuvenate your body and refresh your mind.
9. It is the First Step Towards the Pratyahara or Withdrawal from the Senses
In Shavasana, we learn to completely let go and relax the body and mind. This is the first step towards the Pratyahara or Withdrawal from the senses.
10. Quiets the Mind
Savasana teaches us to keep the spine elongated while reclining and cultivates stillness. The physical and mental body are trained to be quiet in this pose.
Contraindications
Those with back issues can do the pose with a bolster under their knees. Those with a reverse curve in their necks should place a small rolled blanket under the neck. The body should be warm in Savasana. If the environment is cold, cover the body with a blanket. Keep the room dark or cover the eyes with an eye bag or bandage.
Variations
- Makarasana (Crocodile Pose)
Preparatory Pose
- None
Beginner’s Tips
- If you find it difficult to keep your spine grounded to the floor, place a folded blanket under your lower back.
- You can also rest your arms on a bolster or pillow to make them more comfortable.
- Make sure you are warm and comfortable before practicing Shavasana and feel free to use blankets if needed.
- If you’re struggling to relax, focus on your breath and count each inhales and exhales. This will help quiet the mind.
How to do Corpse Pose
- First, slowly lie down on your spine and try to keep your entire spine grounded to the floor.
- Stretch your legs out and let them fall open with the feet slightly apart. Let your arms fall open to the sides, with the palms facing up.
- Take a few deep breaths and allow your whole body to become heavy and relax into the pose.
- Close your eyes and scan your body from head to toe, looking for any areas of tension. Consciously release and relax any tight muscles.
- Stay in the pose for anywhere from a few minutes to 20-30 minutes.
- When you’re ready to come out of the pose, slowly roll to one side and then use your hands to push yourself up to a seated position. Take a moment to rest before standing up.
Mental Benefits of Bound Angle Pose
- Relaxes the body and mind.
- Pratyahara or Withdrawal from the senses.
- We are able to cultivate stillness and peace.
- Prepares us for the meditative practices.
Bottom Line
Savasana is an important pose that should not be skipped in yoga practice. It releases tension, reduces stress, and promotes healing. It also helps improve the quality of your sleep. If you are feeling stressed or tense, try doing some Corpse Pose! You may just find yourself feeling a lot better afterward.
