Shavasana

Shavasana


Corpse Pose
Shavasana is perhaps the most important part of yoga practice. Lying on the back, the arms and legs are spread at about 45 degrees, the eyes are closed and the breath deep, using deergha (long) pranayama. The whole body is relaxed onto the floor with an awareness of the chest and abdomen rising and falling with each breath. All parts of the body are scanned for muscular tension of any kind, which is consciously released as it is found, optionally with a small repetitive movement of the area. All control of the breath, the mind, and the body is then released for the duration of the asana, typically 20?30 minutes although often less in Western yoga classes. The asana is released by slowly deepening the breath, flexing the fingers and toes, reaching the arms above the head, stretching the whole body, exhaling, bringing the knees to the chest and rolling over to the side in a fetal position. After a short time and a slow inhalation, the practitioner takes a seated position.
Procedure:
Rotate your legs in and out, and then let them fall gently out to the sides.Let your arms fall alongside your body, slightly separated from the body, palms facing upwards.Rotate the spine by turning your head from side to side to center it.Then start stretching yourself out, as though someone is pulling your head away.from your feet, your shoulders down and away from your neck, your legs down and away from your pelvis.Breathe deeply and slowly from your abdomen. Hold the pose for several minutes. Make your mind still and concentrate on your breath or the body. After doing the pose, bend your knees. Using your legs, push yourself onto one side.Push yourself in a sitting position.
Benefits:
1. Right from the time of conception to the time of death innumerable processes continue operating incessantly inside the human body. Even when the body seems quiet or asleep these processes do not stop. It can be said that the relaxation of the body depends upon the scale of slowness of these operations, therefore an attempt is made to slow down these internal operations.
2. Every activity inside the body needs oxygen, supplied through blood circulation. When we need more oxygen the circulation is increased which leads to an increase in respiration. In Shavasana an attempt is made to break this cycle by slowing down the speed of activities in the body. By practicing this asana the internal operations slow down, slowing the breath and therefore pacifying the mind. A new cycle is formed.
3. Leads to a relaxed mind which allows you to see and relate to the world in a more realistic light, be more efficient in work and bring more happiness into life.
4. Integrates the feeling of relaxation into the conscious and unconscious awareness.
5. Relaxation of entire nervous system, body and mind.
6. Relieves stress on the body and mind.
7. Removes disturbing thoughts and tensions.
8. Relaxes the muscles which lead to a decrease in the demand for blood and oxygen, giving the circulatory and respiratory systems a break.
9. Beneficial for all stress related ailments.
10. Rejuvenates the body and mind.
11. Removes stress and fatigue.
12. Improves the functioning of the brain.
13. Decreases high blood pressure.
14. Useful for preventing and improving heart ints.
15. When the body is relaxed the awareness of the mind increases and this leads to the development of pratyahara.
16. Can be used for insomnia.
Precautions:
Avoid going to sleep as this will prevent the decrease in nerve impulses as well as the deep relaxation. While doing savasana, take precautions if you have lower back or back troubles. Pregnancy (after 3 months) also must be careful; they can assume fetal position.
Position:
This asana looks very simple to practice but is actually highly difficult. To keep the body in a corpse like state is the external position and is not so important. What is important, and lies in the success of this asana is keeping the mind focused on relaxing every body part. To be able to do this the body needs to be in a comfortable, soothing position and state. In each position of the body there is a kind of strain or pressure on every muscle, called tone. The aim of this asana is to reduce this strain and give the muscles the real rest and relaxation that they need. All the muscles cannot be relaxed immediately after taking the shavasana position, therefore one has to relax each muscle with great deliberation. One has to pacify and relax the mind, freeing it from thoughts, worries and ideas. One has to think of each and every body part (the amount of detail will depend on the time available) and relax it, from the crown of the head to the toes. The direction of relaxation can vary from crown to toes or from the right hand, to right foot and then left hand to left foot, finishing with the back and head. The mind and body are deeply connected. If the mind is occupied by thoughts and worries then the shavasana will be unsuccessful. Therefore one has to acquire the stability of the mind along with the stability of the body.


Ekapada Shayanadanda Ekahastha Mayurasana
Mayurasana I
Bakasana
Trivikramasana
Ardha Padmotthanasana
Karna Peedasana
Padmasana
Urdhwamukha Tittibhasana
Pincha Mayurasana
Chakrabhandasana
Hanumana Valikilyasana
Siddhasana
Adhomuka Vrikshasana
Suptha Veerasana
Utkatasana
Ekapada Rajakapothasana
Vrikshasana
Pavanamukthasana
Vrischikasana II
Hanumanasana

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