Meaning of Shavasana or Corpse Pose
om the position of the corpse. Moreover, you can also treat it as a posture that aims to relax the body after a string of difficult poses. Most of you would say, that it is the easiest pose of all, as you just need to lie down. However, it is the most difficult pose according to the steps to achieve it. The art of relaxation is more difficult, than you thought it is. The reason behind the concept is plain and simple. You cannot just command your body to relax. You have to give it some time.
After a strenuous cycle of yoga poses, it can be a huge struggle for the practitioner to relax in this pose. The mind’s clock and body’s clock differ in more ways than one. It can be a tough call, to stare at the ceiling, just lying down on the floor. Additionally, some of you might fall asleep. The main aim of the Shavasana is to relax, but with attentiveness. When you are aware, while you are relaxing, you can observe the patterns of relaxation that go on inside the body.
How To Do the Shavasana in Yoga ?
Now, you shall know the exact steps to achieve that state of tranquillity.
- You need to lie flat on the ground, without any props as such. However, if you have some problem with your neck, you can use a small pillow. Close your eyes, after you have laid yourself on the floor.
- You need to keep your legs straight, and a bit apart. Your legs and feet should be as free as possible.
- Leave your hands by your sides, a little away from the body, and the palms should be facing upwards.
- Now, you have to move your attention from one body part to another, thereafter relaxing them one by one.
- You can start relaxing your feet one by one, and then move up the body slowly.
- Throughout the process, you have to ensure to breathe normally. Imagine how the incoming breath energizes the body and the exhaled air takes away all the toxins. Surrender yourself completely.
- After 10-15 minutes, you can feel the body in a relaxed mode. Keep your eyes closed. Slowly turn to the right, and lie in that pose for some time. Then, you can seat yourself slowly.
- Keep your eyes closed all this while, and keep breathing. After you feel totally relaxed and rejuvenated, you can open your eyes slowly.
Shavasana Variations & Modifications for Deeper Relaxation
The position you choose plays a huge role in your restoration. If you are not comfortable in the posture, then no asana can give you the good benefits. As you delve deeper into your practice, you will find that Shavasana is not just about lying down, but a lot more. Here are a few variations, that you can practice today.
- Shavasana in prone position is also a good way to relax. Just lie down with your belly on the floor. The elbows have to be bent outwards. Moreover, your forehead should rest on your hands that are in folded position. Comfortably breathe in and breathe out. The legs can be together or slightly spaced out. If you are suffering from lower back pain, this is a good posture for you.
- Side-lying Shavasana is another pose, that is an option for all yoga practitioners, or with the ones with specific problems. You can practice it by lying on your sides, with or without any props or bolsters. While resting on your sides, you can fold your legs a bit, along with your hands. You can also extend the arm on one side, and keep your head on that arm. This variation is good for women who are pregnant.
- Elevated Shavasana is the third modification, in which you can place a blanket or bolster below the head. It will help you to open the chest in a better manner. You can stretch your legs as in the traditional Shavasana, with a slight bent at the hip. The arms can rest by the side of the body, a few inches apart from the torso. You also have the option to keep blankets and bolsters below the arms, for added support.
You have to keep your eyes closed while you practice the Shavasana. Moreover, you have to inhale seven times, Sapta Breath.
Savasana Corpse Pose Precautions
- There are certain safety guidelines, that you need to remember, while performing the asana.
- You should ensure to keep your body still, as slight movements can distract your attention.
- Moreover, you should practice it on a hard surface.
- The environment should also be devoid of any noise and other disturbances.
- Your body should have been warmed up sufficiently, before you attempt this pose.
- Who Can Do This Asana and Who Cannot?
- If you are suffering from back pain, you should do the asana with a folded blanket or a bolster under your back or the knees.
- There may be people, who find this position very difficult to achieve. In yoga, if you are negative about something, it will not yield positive results for you. So, you should not do it.
- Do not do it, with a distracted mind. It might just backfire and create more irritation.
- If you suffer from severe acidity, it is best to avoid lying on your back.
- Pregnant women should do it, by lying on the sides.
What are the benefits of Shavasana in Yoga ?
Shavasana is an extremely beneficial asana for one and all. The pose will yield great results, if you do the asana along with proper breathworks. Here are the benefits below. The asana has the power to keep your breathing under control, so you become calmer.
- It also calms the nervous system, as this is a pose, in which the spine is straight.
- The muscles are relaxed, while you perform the pose. So, the body gets time to heal itself.
- It also has positive effects on insomnia, anxiety, and depression. It also improves blood pressure.
- it also aids in respiratory and cardiovascular functioning. You can also get relief from addiction and chronic pain.
- You will also notice your sleep patterns improving slowly.
- It is an inherent need, to practice Shavasana. Get rid of excess stress of the busy lives, that we lead, through it.
