Corpse pose

Shavasana

With proper practice of relaxation asanas you can learn to relax while engaged in effort or while resting physically. Relaxing with awareness and proper knowledge brings deep rest to your body and mind. You can apply this skill of relaxing in effort to every day activities as well.

You can practice relaxation asanas at any time of the day, when the body is tired. The relaxation asanas are:

Yoga Asana – Corpse Posture

Shavasan or the corpse pose

With this final relaxation you reap the benefits of your Asana practice. You experience very deep peace and calmness, while absorbing all the positive energy that you have created around you. Allow 5 minutes of final relaxation for every 30 minutes of Asana session so that the total relaxation time can go up to 15 minutes.

The more you let go physically and mentally, the deeper and more restful your relaxation will be.

(You may want to use a sweater, socks, or a blanket to keep yourself warm during final relaxation.)

Lie on your back.
Take a breath in and tense your whole body from head to toes. Hold your breath, clench your fists, and squeeze all facial muscles as well as every single muscle in the body.
Breathing out through the mouth with a “haaa” sound, release your muscles.
Repeat once more.
Now lie comfortably. Keep your eyes closed.
Relax all parts of your body.
Take your awareness to all parts of the body in turn, starting at the feet and ending with the head, feeling grateful for each part of the body. Gratefulness adds to the physical and mental relaxation.
Let mother earth take all your weight. Feel the body to be very light. A relaxed body feels light.
Next, allow your breath to relax by becoming aware of it and making it soft, small, and quiet.
Now allow your mind to relax by letting go of any worries, fears, anxiety, or excitement. Surrender them all. For the time being, let go of any future plans or past events.
Rest in the peaceful and blissful space within you.
After resting for a few minutes, bring your awareness back to your body and take a few deep breaths.
Gently roll over onto your right side.
Slowly come up to the sitting position.
Chant Om three times.
Gently, taking your own time, open your eyes.

When to practice shavasan or corpse pose?

Practice it after dynamic exercises like Surya Namaskar.
OR just before sleep (this yields maximum benefits).
OR after a hard day’s work.

Duration:

At least three to five minutes. The longer, the better.

Benefits:

Relaxes your psycho-physiological system
Develops awareness of the body

Advasana or the reversed corpse pose

Lie on the stomach.
Stretch both the arms above the head with the palms facing downwards.
Breathing naturally and rhythmically, relax the body in the same way as in Shavasan.
You may place a pillow under the chest if you find it difficult to breathe.

Duration:

In an asana session, a few minutes are enough. It can be as long as possible for relaxation in the treatment of ailments.

Benefits:

This asana is recommended for people with slip-discs, stiff neck, and stooping figures.

makarasana1

Jyestikasana or the superior position

Lie on the stomach with the forehead touching the floor.
Now interlocking the fingers place the palms on the back of the head.
Rest the elbows on the floor.
Relax the body in the same way as in Shavasan.

Benefits:

Jyestikasana is useful for those who suffer from:

Cervical spondylitis
Stiff neck and upper back

Makarasana or the crocodile pose

Lie flat on the stomach.
Make a pillow of your elbows and rest the head on the elbows, elbows should be touching the floor.
Keep the elbows together for a more pronounced arch to the spine.
Separate the elbows slightly to reduce strain on the neck.
The two points of effect in Makarasana are the neck and the lower back. Adjust the position of the elbows accurately to ensure equal balance between the two points.
Close your eyes and relax the whole body.
Variation of this is to rest the right cheek on the elbow and relax or another way is to rest theforehead on the elbow.

Duration:

At least three to five minutes. The longer, the better.

Benefits:

This asana is recommended for those suffering from:

Slipped disc, sciatica
Lower back pain or any other back disorder (DO NOT practice in case of any pain)
Asthmatics and people with other lung problems as this asana allows more air to enter the lungs