Shavasana is one of the easiest asanas in the yoga poses. Savasana gets the name from the recumbent posture of a dead body. It looks simple and easy but it is not that much easy, because it needs lots of concentration.
Shavasana contains lots of health benefits, Keep reading to know what is Shavasana and its health benefits.
What Is A Shavasana?
In English, Shavasana is known as the Corpse Pose. Shavasana looks like the dead pose, which looks like an easy pose to do, but when you perform it then you would realize it’s not as simple as it looks.
While doing savasana, you need to do completely surrender yourself, by relaxing the mind and body totally. Let the body light and lose, and also not to focus on what is happening around.
But doing this is really tough, doing this you need to have a very good practice. Savasana yoga is done at the end of the yoga session to relax the body and mind.
Savasana may be practiced when one is extremely tired and worn out. “Doing Shavasana can rejuvenate, refresh, and boost you and make your mind healthy”.
How To Do Savasana Yoga?
Savasana yoga poses practice by lying down, standing, or sitting. Lie on the floor and don’t use any pillows or cushions.
The best place to do this pose is lying on the hard surface, where will be no disturbance and you make yourself comfortable while doing this Shavasana. If you want to practice savasana or medication, read the following steps to help you get started.
Step 1 Of Savasana
In the savasana poses it is important that the body is a place in a neutral position. Firstly lie down straight on the floor from your back and let your feet roll outwards.
Place your arms next to your body and the position of your palms is up or down. Keep the back of your neck long and also support a small pillow if you have any neck strain.
Then draw your chin gently towards your chest. Lift the pelvis slightly off the floor, and with your hands and push the back of the pelvis towards the tailbone, then return the pelvis to the floor.
Inhale the breath and then slowly extend the right leg and after that left your right-left leg by pushing through the heels. Gently release both legs and soften the groin.
But also make sure that your legs are angled evenly relative to the mid-line of the torso and your feet turn out equally. Also, narrow the font pelvis and soften but don’t flatten your lower back.
Place a pillow under your knees for keeping back in a straight position and it can also make you more comfortable. Now have entered in the traditionally poses yoga which Known as Shavasana or the corpse pose.
If you choose a sitting position then lift the breast bone a little and then relax the shoulders.
Step 2 Of Savasana
With the help of the hands lift the base of the skull away from the back of your neck. After that release the back of the neck down towards the tailbone.
If you face any difficulty doing this then support your back of the head and neck with a folded blanket.
Broaden the base of the skull too and it can lift the crease of the neck diagonally into the center of the head. Also, make sure that your ears are equidistant from your shoulders.
Step 3 Of Savasana
Reach your arms towards the ceiling and perpendicular to the floor. Rock slightly from the side to the side and also broaden the back ribs and then place the shoulder blades just away from the spine.
Then release your arms to the floor and then angled evenly to relative to your midline of the torso. Turn your arms outwards and gently stretch them away from the space between your shoulder blades.
Gently rest the backs of the hands on the floor as close as you, then comfortably can to the index finger knuckles. Then make sure the shoulder blades are resting evenly on the floor.
Then, imagine your lower tips of the shoulder blade are just lifting diagonally into the back toward the tips of the sternum.
Step 4 Of Savasana
In addition to quieting the physical body in the savasana. It is also necessary to gently pacify the sense organs. So gently soften the root of your tongue and the wings of your nose.
Also the channels of the inner ears and also the skin of your forehead, especially around the bridge of the nose between your eyebrows. Let the eyes sink to the back of your head, then turn them downward to gaze at the heart.
Gently, release the brain to the back of your head. Take the attention to different body parts one by one. Start from the toe and slowly relax the entire body.
Take breaths slowly and deeply and get relax, but do not fall asleep during the process.
Step 5 Of Shavasana
Now close your eyes. Gently relax your scalp and face and turn your attention inwards. Get in touch with your body and notice how it will feel.
Then notice the movement of your breath and sensations that will arise from it in the body. If you find it difficult to relax and focus, then try to focus on the individual body parts in turn and briefly tense them, before completely relaxing them.
Gently allow your breath to happen in a natural way. Without controlling your breath it in any way. Trust the body to breathe by just as it would during the sleep.
Allow your breath to settle into a slow and natural rhythm. Keep all your attention on your breath and the sensation that it will create. The breath of the nose, belly, or chest just focuses on one of them.
Then observe the breath that is moving in and out of the body closely. As you breathe in, your body will energize. As you breathe out then the body will relax.
Just a few breaths of this type are very helpful for you, but the savasana benefits are greater if you will in the Shavasana yoga poses for at least 1- to 12 minutes.
Step 6 Of Savasana
Thoughts tend to stray frequently at the beginning of practicing the savasana and that’s ok. When you will notice that your attention will begin to the wonder.
The gently’s draws your awareness back to your breath and surrenders yourself to the experience. Don’t analyze anything or even judge. With the practice, your mind will find it increasingly easy to focus on the breath.
This will allow your body to calm down naturally and also detach from the overwhelming thoughts and also emotions.
Step 7 Of Shavasana
Stay in savasana pose at least for 5 minutes for every 30 minutes of the practice. For exiting the shavasan yoga poses.
After about the 10 to 12 minutes when your body feels fully relax, then slowly roll onto your right side and keep your eyes closed. Lie in this position for a minute. Then with the right-hand support gently sit up into Sukhasana(Easy Pose).
Keep the eyes close and take a few deep breaths in and out, also get aware of the surroundings and body. When you feel fresh and calm then slowly and gently open your eyes.
Contraindications Of Corpse Pose
Shavasana is absolutely safe, which can be practiced by anyone and everyone. Unless the doctor will advise you not to lie on your back, you can also practice this restorative yoga pose.
If you are pregnant then rest your head and chest on the bolster for comfort.
Tips For The Savasana Pose
The main object of the Shavasana posture is the relaxation of the mind and body. If the mind is one of the distraction, then the Savasana Pose doesn’t give you the desired result.
If you also have a busy, stressful life then relaxing yourself is quite a task to completely let go and relax.
One of the most difficult parts of the Shavasana is to relaxing the heads of the thigh bones so that the groins soften.
If your groin doesn’t soften, then it restricts on proper breathings and it will create the tension on your body at the foin creases.
After that imagine your head of the thigh bone pressed down because of the weight.
The Advance Pose Alterations
If you will experience the tightens in the shoulder, back to the chest then your shoulder will not rest on the floor. So it will cause the strain on your neck and back.
In that case, it is good to slightly elevate the head and bring it to the same level or your neck. This can help you to soften the back of the neck.
All you need to do for a perfect savasana pose is just put a folded blanket under your head, such that it will end at the top of your shoulders. If the muscle of your lower back or your hamstrings are getting tight.
Then it may be a good idea to elevate your legs while you are practicing the corpse or the Shavasana pose. Then this will work well even when you are having the pain and also discomfort in your lower back and also in the hips.
For this, all you need to do is place a bolster just right under the knees. But if you don’t have the bolster at your hand then you can stuck up the blankets and just place them under your knees. It will give you relaxation.
Health Benefits of Shavasana (Corpse Pose)
The Shavasana yoga pose is one of the easiest and important postures of yoga. It also contains numerous health benefits.
Here are some health benefits are:
1. Brings You In The Meditative State
A savasana yoga pose can relax the body and get you into the deep meditative state. Bringing the body to a meditative state can repair the cell and tissues.
Doing restorative yoga poses can help to release the stress and rejuvenate your body to face again daily life stress.
2. Shavasana Can Relax The body
Shavasana can replenish and rejuvenates the body deeply. Doing this savasana yoga at the end of the yoga session is great. Especially if you are an intense one.
Corpse pose also gives you space and time for the workout to sink in. Corpse pose is a perfect buffer for you between the exercise and daily chores.
3. Shavasana Can Reduce Anxiety
Doing Shavasana makes your body relaxes and calms down. When your body gets calms and relaxes then the blood pressure will also drop.
Lower blood pressure can also relax the blood vessels and help to get rid of the heart-related diseases. Relax and calm body can also control anxiety and stress.
It will boost your mind and heart health. According to the one study, doing the daily 30 minutes, corpse pose or medications can improve the symptoms of anxiety and stress levels in people.
4. Increase Concentration Levels
The direct effect of Shavasana or medication is concentration and focus. While doing the corpse pose you can draw the focus on every and each area of your body.
Focusing on your body can boost brain power and also improves memory and concentration power.
5. Shavasana Can Increase The Energy Levels
Shavasana is one the safest, fastest, and easiest way to gain energy. Because doing only a 10 minutes corpse pose can rejuvenate the body and relax it.
This will give the break to the body and also boost the energy levels and increase your productivity power.
Savasana Yoga Duration
As far as the practice of corpse poses can relax the body and mind. But it should take a complete procedure for the practice and time durations.
After performing all the Yoga poses then perform savasana poses. Perform a Shavasana posture for at least 10 to 154 minutes.
Follow up the Shavasana with the Sukh Asan or easy pose.
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- What is Shavasana?
Shavasana is the Sanskrit name for an important restorative asana. It is one of the important yoga poses for relaxing the body, reducing anxiety and increasing concentration level.
- Who should not do Shavasana?
People who are not advised to lie on their back should avoid this pose and those people who have back issues who can do the pose (after consulting the doctor) with a use of bolster under their knees. In Spite of the bolster, you can use blankets and just place them under your knees.
- Can you sleep in Shavasana?
Shavasana and sleep are not the same pose. If you fall asleep during Shavasana, that means your body needs to relax.
- How long should you stay in Shavasana?
Stay in Savasana for five minutes for every 30 minutes of your practice.
- Can I meditate in Shavasana?
Yes, you can meditate in Shavasana if you can do this pose but it would be challenging but not impossible.