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Relaxation Pose (Savasana) [sah-vahs-anna]
Perhaps the most difficult posture of all! We
may think we have completely relaxed and released tension
but, in fact, are still holding on somewhere, somehow. Savasana
calls to our immediate attention the myriad of layers of thoughts
and feelings we are presently holding in our BodyMind. To
consciously and thoroughly "let go" is asked of
us each time we go here. With earnest practice, we increase
our abilities to more swiftly induce deep peace and relaxation
for ourselves.
- Lie flat on the back with
arms resting comfortably along the sides of the body, palms
upward. Legs are extended and slightly turned outward; this
translates down to the ankles and feet.
- Find your place of complete
physical comfort by making slight adjustments. Could your
hips feel "more free" if you separated your ankles
and feet a tiny bit more? What is going on along your spine?
Is support of a blanket needed anywhere? Are your head and
spine in a straight line? Be secure in your foundation before
proceeding.
- Close your eyes. Gently
guide them to the place between your eyebrows, the Ajna
or Sun Center. Relax the entire brow. Relax the jaw and
let your chin drop down. Become aware of your natural breath
and its rhythm.
- Focus upon your Sun Center
and call forth a feeling of tranquility. Let this sense
of stillness and calm stream down into your whole body.
Feel how Earth supports the weight of your body in its entirety.
Let Go.
- Remain here for 2 to 15 minutes
Benefits:
- Relaxes the entire psycho-physiological
system
- Quiets heart and pulse rates
- Develops BodyMind awareness
Cautionary
Notes/Modifications
- Begin your yoga practice
with this pose
- Use this pose through out your practice,
particularly after highly
dynamic postures.
- End your practice with 5-15 minutes of Savasana
- If your mind is active, count your breaths.
Begin at number 27 and count down to zero. Mentally repeat
"I am breathing in 27, I am breathing out 27, I am
breathing in 26, I am breathing out 26", etc. Note
when the mind begins to wander and return to the count.
- Mentally scan (communicate with) each and
every part of your body. Begin with your right side and
repeat the process on the left. Feel each part relax, one
by one, and merge into the Earth. Make a full connection;
don't leave any major parts out.
- Take this as far and deep as you wish. Go
into your microcosm, cell by cell. Explore membranes, tissues,
vessels, arteries, bone marrow. Visit a chromosome or "swim"
through a blood vessel. Our imaginations are tools of divinity
that intuitively lead us to knowledge, compassion and wisdom.
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