Savasana

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Savasana ("Corpse Pose", alternately spelled Shavasana or Sarvasana, and also known as mrta-asana) is a yoga asana often used to begin and conclude a yoga session. It is a relaxing posture intended to rejuvenate one's body, mind and spirit. While savasana is a good way to reduce stress and tension, it is not recommended for meditation as it has a tendency to induce sleepyness. If afflicted by drowsiness or restlessness of the mind while performing savasana, increase the rate and depth of breathing.

1. Lying on your back, spread arms and legs, about 45 degrees from the sides of your body. Tilt head slightly back so it rests comfortably. Make sure you are warm and comfortable, if you need to place blankets under or over your body.

2. Close the eyes, and start by deepening the breath using dirga pranayama. Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath.

3. Scan the body from the toes to the fingers to the crown of the head, looking for tension, tightness and contracted muscles. Consciously release and relax any areas that you find. If you need to rock or wiggle that part of your body from side to side.

4. Release all control of the breath, the mind, and the body. Let your body move deeper and deeper into a state of total relaxation.

5. Stay in savasana for 5 to 15 minutes.

6. To release: slowly deepen the breath, wiggle the fingers and toes, reach the arms over your head and stretch the whole body, exhale bend the knees into the chest and roll over to one side coming into a fetal position. When you are ready, slowly inhale up to a seated position."

[edit] External links

• relaxation posture / savasana
• shavasana- Corpse Pose