Lets give Savasana its due importance. The same was also highlighted in the ZenYoga May Update. Read on…
Savasana is practiced at the very end of every Yoga class. After an 80 minute vibrant Hatha or Vinyasa flow, the lights get dimmer, the music fades in the background, the voice of the instructor lowers & the final closing posture has arrived. Can we skip it to get on with our shopping list? Is it only 45 seconds worth? Is it important and required at all?
Savasana is one of the most important aspects of our yogic practice and sometimes considered challenging due to the complete stillness as compared to the various movements (Asanas) prior to it. We have forgotten that nature’s way of recharge is rest and relaxation. The body is constantly overworked throughout the day and its activities. And our energy is sometimes spent in keeping the muscles continuously ready for work than actually doing the work itself. In complete relaxation, very little energy (or prana) is consumed, hence it is conserved.
Often known as corpse pose or mitra pose, the body is relaxed back on the mat, hands by the side of the hips, palms face upwards and feet stretched out. Options include placing a bolster underneath the knees, folded towel underneath the head & maybe even a fancy eye mask reading-Just gorgeous.
There are 3 methods of relaxation- physical, mental and spiritual as described by Swami Vishnu-devanada who followed guidance of Sri. Swami Sivananda.
PHYSICAL RELAXATION – This is an auto suggestive method where in the mind sends a signal to all the muscles and different organs and parts of the body to relax. Starting from the toes, moving upwards through the limbs, mid-section of the body, hands , neck, face to the top of the head.
MENTAL RELAXATION – When the mind is doing the job meant to do- to think, the mind can experience tension depending on the varying thoughts. At this time, focus on the breath, an autonomic process can help ease the mental activity.
SPIRITUAL RELAXATION – Until the connection with the body and mind remains, one is attuned to emotions of all kinds and hence is constantly in an effort to seek proper relaxation. Only withdrawal from mind, body and ego can allow for complete and full relaxation.
There are varying ideas as to how long one should remain in Savasana. Generally, at least until the heart rate and breath rate return to a resting rhythm. This may be a different for each person, hence 8-12 minutes is good enough time. During this time, one breathes abdominally, as this is very natural in the horizontal position causing the rate of breathing to slow down.
Will your muscles to relax. The body needs to understand the power it has to control its increase or decrease in firing of neurons to the system. The activity of facilitatory neurons is decreased while the activity of inhibitory muscles is increased allowing the skeletal muscles to relax. Simplistically speaking, following are some pointers to relax:-
The body is allowed to assimilate all that it has gone through for the past hour or so and the nervous system is now allowed to digest this before moving on the usual activities of daily life. To come out of relaxation, the approach is gentle and nurturing, by first wriggling the fingers & toes, stretching the entire body out from the top to the toes and toes to the top; rolling over onto one comfortable side and then sitting up slowly.
