Shavasana technique. Shavasana - deep relaxation pose

Shavasana, the posture of the Dead Man, is the crowning practice of yoga. In it, we get the most vivid experience of a full-fledged existence, replenish energy resources, establish a deep connection with ourselves and finally realize the inexhaustibility of our possibilities.

Once, at the end of a yoga class, when I was removing the props, a teacher unexpectedly approached me and, smiling, said that I began to get much better Savasana. I almost dropped a brick on my foot. Better? Savasana? So my ability to imitate a corpse has improved? “You used to be more fussy,” he said. “Am I better at lying on the floor?” I clarified. The teacher sighed and looked at me reproachfully.

Philosophical approach

Savasana is more than just sleeping on the floor. After the correct sequence of exercises, you should feel both relaxed and full of energy, and the mind should be calm and focused. If you remain mindful and don't let your mind wander, you will reap enormous benefits from the practice of Dead Man's Pose. Savasana can lead you to an amazing experience of what teachers call the state of presence. It is a quality of awareness that is independent of external circumstances such as your figure, your personality, or your activities. It just is - it is that part of you that is present even when the body and mind are temporarily "dead" to the affairs and pleasures of everyday life. In the quiet stillness of Shavasana, your body and mind have the opportunity to synthesize all the actions, instructions and sensations that you received during the session. This gives you the opportunity to integrate your experiences so that you can bring calm awareness to any life situation. Shavasana is considered by many teachers to be the most important posture, as its humble practice can lead to the true goal of yoga - the realization that you are part of something that is greater than your individual self.

The beneficial effects of Savasana include the reduction of muscle tension throughout the body. By relaxing, you let go of the feeling of anxiety. The body, mind and spirit are reintegrated, and then pleasant mental states arise. This is a wonderful way to end the practice in a calm and relaxed way.

Three elements

Aadil Palhiwala, founder of the Purna Yoga centers in Washington State, recalls that in the late 1960s, his mother, a Bombay lawyer, approached B.K.S. effective program yoga, which would not take much time. “She told Iyengar: “I don’t have time to do the whole set of exercises. What are the most important postures? Iyengar answered her: "Two minutes Headstand, five minutes Shoulderstand and Shavasana for as long as possible." Palhiwala hastened to add that it was not universal advice Iyengar for the optimal daily practice of the average sadhaka. He specifically recommended this shortened set of three asanas to his mother, so that she would practice it “only when she was very busy. She worked out for two hours on weekends.” And at the same time, the fact that Iyengar included Shavasana in a mini-complex of three asanas speaks of the archival importance of this posture. Bill Bown, professor of physiology at the University of Texas at Houston, sees Shavasana as a form of mindfulness meditation. He considers it a very valuable practice and therefore advises in every possible way to perform the Dead Man's pose not only to the patients of the clinic, but also to his fellow doctors. “Shavasana works,” Baun says. - Between work, relaxation allows us to move away from what I call the bird call - from the constant chatter that we have with ourselves, or from the boss who yelled at you an hour ago, or from something else that happens in your life. Then you take that mindful stillness with you.” “That's why it's important that the teacher brings you back to reality at the end of your practice,” Bown says. “Then you can live energized.” And deal with stress more effectively.

Don't sleep

Obviously, students often underestimate Dead Man's Pose. “Many people try to quietly leave as soon as Shavasana begins,” exclaims John Friend, the founder of Anusara Yoga. “They feel vulnerable if they lie still for five or ten minutes.” Other students perceive Savasana as a siesta.

Lying down in Savasana does not mean falling asleep or passing out. This seemingly simple posture can lead, in Friend's words, to "an experience of ultimate freedom." At its best, Savasana provides the opportunity for freedom, which comes when you let go of the fetters that bind you to the outside world. At this point, you free yourself to experience "I" beyond the limitations of your personal history of joy and suffering. In Shavasana, to quote Friend, “the spirit becomes the essence of our being. Here he is not captured the physical realm and does not cling to it.

Complete peace

In his book The Deep Dimension of Yoga, the famous historian of yoga Georg Ferstein notes that Shavasana is described in the Hatha Yoga Pradipika, the fundamental work on yoga of the 14th century. And in this treatise it is said that "Savasana prevents fatigue and helps to achieve mental peace." In Ferstein's words, Deadman's pose "combines inner silence with high level energy, thus symbolizing the essence of yoga.”

The name of this pose is one of the reasons why it is misunderstood. “A corpse is an unfortunate association,” Ferstein laughs. - For modern people this word means a dead body. And the enlightened yogis of antiquity interpret and understand Shavasana differently. From their point of view, the "corpse" is physically inert, but very observant.

"Serene awareness - that's how you can call the state that Shavasana helps to achieve," says John Friend. Despite all the benefits of Shavasana for the body and mind, so many practitioners still view it as something of an afterthought. “Imagine that you have in your hands a souvenir in the form of a glass ball with “falling snow” inside. You put it on the table. And after some time, all the snow again settles on houses and trees. Savasana, according to Friend, plays the same role in yoga. “During practice, everything is activated, and then you need to calm it down.”

In some modern schools of yoga, this pose is taken very seriously. Adepts of Sivananda Yoga begin with Shavasana for a 90-minute class. This is necessary in order to relax the body and prepare the mind for the work ahead. They also alternate asanas with it (which allows the breath to circulate freely and at the same time revitalizes nervous system and protects it from overstimulation) and then given again at the end of the practice to bring students into a state of balance.

Going deeper

Friend sees Dead Man Pose as a very profound experience. “This is the time when you can let your body relax. There is no tension, and you can start practicing real yoga". And this is nothing more than an "act of connection" between "your" I "with a small letter, that is, the ego, and your" I "with a capital letter, that is, the Spirit." In this posture, you let go of your mind's obsession. everyday life, therefore "Shavasana promotes the establishment of such a connection."

Of course, simply assuming the Dead Man's Pose is not enough to establish a connection between the small I and the capital I. However, yoga promises that if one lives with the intention of observing oneself as honestly as possible, the union of "I" and "I" can actually take place. Savasana creates space for both this quiet contemplative exploration and this union.

Dying Rules

Lie on your back and take in as much as you can neutral position. In Savasana, your brain perceives being out of center as a hindrance, so the more you balance, the better your brain will calm down. When this happens, what you normally perceive as the boundaries of your body will soften and dissolve. You will feel completely relaxed. You will have more personal space that will not depend on other people.

In this case, the rug will be quite enough.

Place your arms along your body at a 45° angle to your torso. Unfold your palms evenly towards the ceiling - each of them should lie on the phalanx of the middle finger. Mentally draw a line through the center of your torso. Do not take your legs to the sides, the heels should be at a distance of 5 cm from each other. Position your head so that your eyes are directed straight to the ceiling. The head is neither turned nor tilted. This way you will be better able to bring the body into a neutral position, which means that the brain will be able to relax better.

Assuming a neutral position, make sure that the tongue lies quietly in the mouth. The language also has middle line so spread it evenly on both sides of her. Let the eyes fall into the sockets. Relax your nose and ear canal - you should listen to your breath from the back of your head. Lastly, relax the bridge of your nose. When you feel that you are rooted in your center and that your organs of perception are relaxed, visualize the brain inside the skull. Imagine that it is shrinking, getting smaller and smaller, moving away from the inner wall of the skull. And then imagine that the brain relaxes, tending to the back of the head. Let the eyes be as relaxed as possible, resting at the back of the eye sockets. Breathe effortlessly. Feel your brain move away from your forehead and relax towards the back of your head as you inhale. As you exhale, slowly release your breath. For the next few minutes, it is important to remain as still and present as possible. Let the muscles slide towards the back of the body. Let gluteal muscles flow down to the back of the thighs, and the calf - to the heels. Feel the connection to the floor and remain aware of your breathing and the sounds coming from the audience that will help you stay in the present moment throughout the pose.

How to calculate how many minutes you need to stay in Savasana? Plan your stay in advance. Stay in Dead Man's Pose for at least ten minutes if you've been practicing for an hour, and five minutes if you've been practicing for half an hour.

Eight Secrets of Savasana

The success of Shavasana does not begin with instructions, but with the correct positioning of the body in space. Find a quiet, peaceful place out of direct sunlight. You should be comfortable.

1. First, prepare all the necessary materials for performing Shavasana. If you are practicing during the cold season, use three blankets - one under your back, one under your head, and the third take to cover yourself. Do not turn on music or a recording with the sounds of nature - this will create unnecessary noise. And without that, the sounds of the street, the movement of neighbors in the apartment, the murmur of water in the batteries - all these sounds will intensify and fall on you. The task of Shavasana is not only maximum relaxation, but also maximum presence here and now.

2. Put on socks and a sweater - Shavasana is not an active practice, and the body warmed up by asanas can quickly cool down. If you are an active emotional person, you will most likely find it difficult to relax your brain and eyes. Therefore, you can stock up on an eye patch - this can be specially made soft cloth goggles from a yoga supply store or something that replaces them, such as a cotton belt folded in four or an elastic bandage.

3. After laying down the blankets, sit in the middle of the rug. Grasp its edges with your hands and align your back. Stretch your spine. Lie down with your spine in line with the center line of the mat. In this case, the back of the head should be in line with the spine. Straighten your body into a string. Pull your feet towards you, and then spread them apart.

4. Lying on the floor, place your elbows on the floor next to your ribs. Push your elbows off the floor, aligning your trapezium. Place your palms on the back of your head and move your scalp from the occiput to the top of your head - this will help you align the position of the neck and head.

5. Then position your arms so that they lie at your sides at a 45° angle to your body. Shoulders are relaxed, breathing flows freely.

6. If you lie flat, this will mean that the energy is distributed correctly. If you lie crooked with your pelvis to the side or your head turned, the energy will close. Once again, scan the entire body from the tips of the toes to the top of the head. Are you comfortable? So you can get started.

7. Close your eyes and try to completely move away from your thoughts. If they overwhelm you, look at them as if from the side. At first, the face, the point between the eyebrows and the upper eyelids may tense up. If you look within yourself, the discomfort will disappear.

8. Focus on your breathing. Try to release tension from the muscles with an exhalation, and consciously let in the energy of relaxation as you inhale.

"Shava" or "mrita" means corpse. Target Savasana- imitate a corpse. When life has left the body, it lies in one position, no movement is possible. By keeping the body still for a while and the mind still in full consciousness, you learn to relax. This conscious relaxation of body and mind removes all tension and gives new strength to both soul and body. This process is similar to recharging a battery.

Although Savasana seems simple, it is the hardest to master. The body and brain are interconnected. In the art of introspection, they are inseparable. Savasana is a thread that connects the body and soul; it connects asana and pranayama and leads a person to the spiritual path.

Brief Description of Savasana

1. Spread a blanket on the floor and sit in Dandasana. Spread and flatten the buttocks so that the flesh in this part of the body is not tight, especially in the back.

2. Tilt your torso back and begin to lower it - first place your elbows and forearms on the blanket, lowering your spine, rounding it so that the vertebrae lie better, one by one, on the floor. During this movement, do not move your buttocks and legs. Both sides of the torso should straighten outward, from the center of the spine to the sides of the body. Now the body will lie flat on the blanket, from heels to head. The muscles of the buttocks should not move towards the sacrum.

3. Relax your chest, but don't make it sunken.

4. Now relax your legs and let your feet spread out to the sides and lower towards the floor; do not disturb the position of the legs.

Head

5. With your hands, lay your head in the middle of the back of the head on the floor. Do not allow rear surface ears move towards the neck. The protrusion at the base of the back of the skull should be down. Wherein:

(I) do not tense your neck and throat;
(II) do not press the chin to the throat.

Eyes and ears

7. Close your eyes. Lower the upper eyelids down without disturbing the pupils.

8. Ears and eardrums should be relaxed. This can be achieved by relaxing the lower jaw.

Hands

9. Spread the shoulder blades to the sides, but at the same time do not raise the shoulders, take them away from the neck. Shoulders should remain on the floor.

10. Bend your elbows and raise your hands to your chest.

11. Stretch the upper parts of the arms from the armpits and place them on the floor without changing the position of the elbows. Straighten your forearms and place them on the floor so that your arms are at an angle of 15-20° to the sides of your body. Wherein:

(I) if the angle between the sides of the body and the arms is greater, then the shoulders will rise from the floor and come together - this reduction will also cause tightness of the neck;
(II) if the arms are too close to the sides of the body, the axilla of the chest will remain in contact with inner surface the upper part of the arms - this will prevent you from straightening your chest and disrupt relaxation.

12. The fingers should be relaxed and the skin on the hands should be passive.

13. Keep your nose straight, do not tilt it to the side. The tip of the nose is turned towards the center of the chest.

14. The movement of the breath should not disturb the torso and also the brain.

15. Stay in this final position Savasana at least 10-15 minutes. Wherein:

(I) relax the code of the forehead, cheeks, lips, arms, sides of the body, buttocks, thighs;
(ii) the skin should be soft throughout;
(III) relax all muscles;
(IV) lower the edges of the sacrum to the floor to relax the buttocks;
(V) do not raise the lumbar vertebrae too high off the floor;
(vi) both sides of the body near the spinal column should lie equally on the floor;
(vii) keep both sides of the body lying equally;
(viii) rest your shoulder blades on the blanket, but do not press them down, as the pressure strains the brain;
(IX) brushes should be soft;
(X) fingers relaxed;
(XII) the skin on the muscles of the face should be relaxed, which in turn will relax the organs of perception;
(XII) any disturbance of the rest of the sense organs will immediately be reflected in the face and spread along the nerves throughout the body, straining the entire nervous system; you need to find and relax the source of disturbance;
(XIII) if the brain is not at rest, but is occupied with thoughts, then the front of the head from the chin moves upwards, as if the head were separated from the body; in Savasana one must learn to stop thinking;
(xiv) if the brain is active, the eyeballs become heavy and irritate the focal point of the eyes;
(XV) direct your brain and eyes to heart center;
(XVI) the relationship between eyes, mind and brain is very important; if the mind wanders, the brain moves upward and the eyes become restless; therefore it is important to keep the eyes calm;
(XVII) draw in the eyes and ears, turn them inwards and merge them into one at an inner point in the center of the chest, where external sounds cease to disturb;
(XVIII) Subdue yourself, your body and mind to Mother Earth so that you are calm and passive. This is complete relaxation.

Breath

16. Don't take deep breaths. Breath in Shavasana it should be as light, smooth and quiet as the flow of water in a river, so that the mind remains undisturbed.

On inhalation (puraka):

(I) don't jerk your head;
(II) do not constrict the throat;
(III) don't jerk your diaphragm;
(IV) do not disturb the muscles of the back of the body;
(V) don't let the sternum sink and don't make the chest hollow;
(VI) do not stick out your stomach and
(VII) do not strain your hands while inhaling.

On exhalation (rechaka):

(I) relax the brain while exhaling;
(II) do not let the air touch the walls of the throat - this causes irritation;
(III) do not suddenly relax the diaphragm;
(IV) keep the mind passive, let it contemplate the flow of exhalation and regulate it;
(V) Correct exhalation gives a feeling of calm submission of the mind and body to Mother Earth, bringing a sense of peace and unity within oneself.

17. When absolutely correct exhalation the mind remains undisturbed, an inner flow of energy is felt. A new state of consciousness arises - without movement and without wasting energy. There is a feeling that the body has lengthened by several centimeters. It is freedom of mind and body.

18. Stay in a state of complete relaxation as long as possible. From this state of silence gradually return to the active state. Do not disturb the peace of mind and do not jump up suddenly disturbing the peace of the body.

19. Gradually bring your mind, consciousness, senses out of the quiet, blessed state in which they were immersed, and restore connection with the outside world.

20. Lift the eyelids, but do not move the pupils either up or down. Look straight ahead and, as you reconnect with the outside world, continue to experience a state of peace.

21. Now turn on your right side and slowly rise.

Notes:

It may take some time for the mind to stop and the body to become silent. By using regular classes you will learn to relieve stress and experience bliss. At first, the feeling of silence may even cause you to fall asleep, but later you will learn to experience the state of peace without falling asleep.

At first, it may be difficult for you to consciously lay down and deliberately adjust your whole body, but gradually it will become easy for you to take in everything with your eyes at the same time, so that the mind and body will rest more quickly. .

Later, when a person learns Savasana, he experiences the state of non-existence of the body, mind, consciousness and comes to an understanding of the Self and the Self. The outer world remains in its place, but in this state it seems to be non-existent.

Special Instructions:

(1) If you have a cold, cough, or asthma, take a pillow or folded blanket 8-10 cm thick to rest your head and back on; in this case, the chest is raised and the diaphragm is slightly lower than the chest, which contributes to ease of breathing.

(2) If at first you find it difficult to relax your eyes, then wrap your head with a soft black bandage or piece of cloth so as to cover your eyes, ears, and the back of your head. The fabric should be folded in four lengthwise.

Detailed description of Savasana

Savasana- dead body pose It should be explained in the most detailed way, since its correct execution provides a large part of the positive effect of the whole practice as a whole, and the wrong one can sometimes cause considerable damage.

So the goal Savasana- rest and relaxation after working out the body with asanas. But if we do the poses correctly, then the body doesn’t get particularly tired, so what’s the catch?

Fifteen years ago I happened to teach asanas to the master of sports in acrobatics. He could perform, especially when warmed up, very complex forward and backward bends. The joints for work in yoga of the body require specific development, so here its capabilities did not differ from the average. But the most interesting thing was that the guy was not able to fix the form of asanas even for a while! To bend and immediately unbend - even with a sin in half, when I asked him to let him stay in the achieved position for a while, he instantly somehow ran out of breath, and not physically. To my questions about the nature of this fatigue, the acrobat did not answer very clearly: “It seems that the head will burst, as if something is bursting from the inside ...”

There was a deep meaning in this strange answer. Since yoga beginners perform simple asanas, it would seem that this should not be tiring for the body, especially with a relaxation approach. But let's pay attention to a few points: when starting to master Hatha Yoga, for the first time everyone begins to regularly deal with the limits of personal flexibility - this is the first. Second: a person lingers for some time in the “neighborhood” of these limits, which has never happened before in his life. All this produces many unprecedented effects in the musculoskeletal system, information about which rushes in a powerful stream from the periphery to the motor structures of the brain, creating in them a mosaic of excitation of an unusual “configuration”.

The practice of asanas is an activity unfamiliar to the body and its neuropsychic structures, to which the subject is absolutely not adapted if he is a beginner in yoga. The patterns (drawings) of motor excitation arising in the brain reflect the unusual nature of asanas and have a specific positive effect - they one-time lower the current level of nervous excitability formed in the CNS and ANS by the circumstances of ordinary life. When this happens regularly, the very tone of the sympathetic part of the ANS decreases, as a result of which a person gets rid of the pressure of problems that constantly oppress him, even if the latter remain in his life!

But when a beginner completes the training, he should definitely create conditions for the restoration of the normal tone of the mentioned motor structures of the central nervous system, which have undergone a specific load, so that the overexcitation from the unusual motor influence of asanas fades away. If this is not ensured, then the “new” excitation can be added to the previous one, increasing, rather than eliminating, the tensions that were before.

This is the main point Savasana: elimination of training excitation of the central motor structures so that, having dissolved, it leaves the central nervous system cleared of itself and the state that was before the start of training.

With the growth of mastery in the practice of asanas, adaptation occurs, and they no longer affect the central nervous system to such an unusual degree as it happens at the beginning, so time Savasana can be shortened and it will become qualitatively different. But traditionally it is believed that after classes lasting more than an hour, final relaxation is always necessary.

For beginners who neglect this specific rest or perform it formally, the negative consequences of such hack work can be quite noticeable, up to insomnia and exacerbation of existing problems.

What happens to the body and mind in Shavasana and what shouldn't happen?

If the course of events is such that you honestly suffer all fifteen minutes with a completely (as it seems to you) relaxed body and a consciousness transparent as glass, which involuntarily “chews” external impressions, waiting with longing for when these damned quarter of an hour will finally end - you are deeply wrong. This is not "Shavasana", but "suicide and contrition of the heart", as Venichka Erofeev used to say.

One of the sequences Savasana, although there are actually a lot of them, maybe the next one. Having fulfilled all the preconditions for the final relaxation, relax in sequence: neck, throat, lower jaw ... Cheeks, cheekbones, lips ... Submandibular muscle, chin, upper lip ... Corners of the mouth, tongue, lower lip, nose ... Feel that the skin of the nose at the same time, as it were, straightens out, some kind of hidden movement appears in it, tingling, a feeling of pressure, heaviness of heat that flows into the depths ... Let go of the eyes inside ...

When the eyes are relaxed, they themselves find a comfortable position and become motionless, stop twitching and trembling... When the eyes are relaxed, they feel comfortable and do not want to move... as if “moving down” to the temples... Relax the forehead... Feel the skin of the forehead... Feel the pressure, tingling, warmth in it, as if someone put a hot palm on the forehead... Relax the temples... Feel the whole skin head and a pleasant light heaviness in it, embracing warmth ... Relax the back of the head, neck, throat ... (Thus, the circle “head-face-neck” is closed, now let's move on to the body).

Relax the hands, feel the warmth and heaviness in the hands... Hands become heavy... Feel the skin of the palms, listen to the sensations in them... As soon as you pay attention to the palms, immediately in their center, a vague, almost virtual movement... Tingling... Heaviness... Hot goosebumps appear in the skin of the palms, a pleasant, pressing warmth... The palms of the hands feel hot... The heat spreads over them and begins to flow to the wrists... Relax the wrists.. Elbows... Forearms... Release the shoulders, shoulder blades, collarbones... Relax the back, sides... Relax the stomach, lower back... Buttocks, hips... Release the knees, calves... Ankles, feet. .. Feel the skin of the soles of the feet... As in the palms, pressure, tingling, warmth appear in them... Equalize the soles of the feet with the palms by feeling the warmth...

This sequence can be appropriately prepared on an audio cassette and played temporarily Savasana so that the text sounds with pauses, without haste, competently, with the necessary intonations. It is desirable, if you are listening to this, that the voice is not your own, but of a person who is well acquainted, with whom there are fairly even and positive relations.

When following instructions, you should not repeat them to yourself, duplicate them, there should not be intermediate links between subsequent sensations and previous words. Let you hear from outside or say to yourself mentally: “Relax your neck, throat ...”, and as soon as the ray of attention “illuminated” the mentioned area - in his skin, muscles, an “answer” should immediately, directly arise: a feeling of heaviness, warmth, relaxation, pressure, etc. There are no verbal intermediaries or intermediate links, a spontaneous response immediately follows, without any tension and strong-willed “coloring” of what is happening.

Relaxing the body with the help of consciousness, we act with attention, which - as already mentioned - is an active part of consciousness, but there is no point in operating it with such force as if you were moving stones.

Simultaneously with the expansion of the area of ​​relaxation and warmth, the body gradually disappears from perception (what is relaxed remains only as a pleasant, warm and uniform background) and the consciousness itself “melts”, as if decreasing to the “dimensions” of the body not yet covered by relaxation . Then, when the whole organism is “flooded” by relaxation, only one of its fragments remains from the consciousness - the “guard site”. Note that this is not at all about the fact that consciousness leaves completely and sleep sets in, but this is exactly what should not happen! It simply ceases to be awake in the usual sense of the word, periodically migrating into a sleepy state.

At the very beginning of this chapter, regarding the yoga of psychic sleep, mention was made of the phase states of the cells of the cerebral cortex, characterizing the various degrees of its inhibition. Savasana- this is essentially an abbreviated version of Yoga Nidra, where you get mental relaxation through muscle, immerse yourself in an altered consciousness to the verge between sleep and wakefulness, then returning back. If Savasana takes place in an unchanging state of consciousness, which means that it failed.

It is far from easy for a person of Western formation to master complete relaxation. This is a serious task, the success of which completely depends on the effectiveness of work in yoga, both at first and in the future. It often happens that, having mastered only one arbitrary relaxation, you can solve a number of significant problems of your life.

Further, it should be noted that, as a rule, anyone who has Savasana“does not go” solely because of problems with consciousness, most likely (if there is no general overvoltage) it has some problem point, a habitual contracture in the face or body hidden from perception, a place that “holds” everything, preventing relaxation to the required degree. This place can be anything, for example - the left eyebrow. If you manage to identify a problematic place and “let go” of it, everything will be as it should, relaxation will begin to work out. It will not be superfluous to know that there are several muscles in the head area that, not participating in the work of the body, have a great influence on the degree of its tension and should be consciously relaxed in any case. These are two ligaments running from the back of the head down the back of the neck, the submandibular and frontal muscles. And more eyes. If they are not “released” and are constantly twitching, the consciousness cannot be relaxed.

There are many problems associated with the eyes that are hidden from the person himself. Most people are unaware that the existing level of internal tension is reflected in the behavior of their eyeballs, although this is easy to determine. If during the performance of asanas with closed eyelids, the eyeballs constantly and non-stop twitch, this is the very option. You need to pay close attention to this and gradually learn to slow down these involuntary movements in the process of practicing asanas. As soon as this starts to work out, high-quality relaxation is most likely provided.

With the standard scheme outlined, the final relaxation for everyone still happens in different ways. When a person falls asleep in it, he is either overtired or Savasana doesn't work properly. Sleep will never replace true deep relaxation, which is possible only in an awake, albeit significantly altered state of consciousness.

With periodic and partial extinction of consciousness in Shavasana phenomena well known in autogenic training Schultz - the feeling of soaring, flying, the growth of individual parts of the body, changing its shape, etc., all this is quite acceptable and should not puzzle. Often, when a person has already mastered deep relaxation, consciousness in the process of the latter either disappears or clears up, the depth of relaxation is variable, has a wave-like, oscillatory character - this is a normal phenomenon.

If you've listened to the standard wording long enough Savasana in some particular form, then over time it is remembered, and you can realize it yourself, not only by saying to yourself, but simply by moving your attention through the body in a memorable sequence. At the same time, as in listening to the relaxation algorithm from the outside, extraneous thoughts do not arise, they simply have no place in the mind, and if visual images come, they do not affect, at least they should be.

And finally, external requirements for Savasana to be listed here. They are: the supine position. Legs - shoulder width apart. Hands are taken away from the body so that they do not touch the sides and the armpits are open. The palms are turned palms up - as far as possible, they are usually located obliquely, and not facing the ceiling with their surface. In the daytime, something like a bandage or a scarf should be put on the eyes so that the light does not pass through the eyelids.

Clothing is not restrictive, preferably not synthetics. Watches, glasses, rings, brooches, necklaces, chains, metal, plastic, glass - all this is removed from the body during relaxation. It is permissible to leave, as, indeed, for the practice of asanas, only wooden decorations, but they should not be an obstacle to asanas. It is necessary to ensure silence around - no harsh sounds, for example, it is better to turn off the phone altogether.

Another very difficult problem for Russia is the air temperature in the room. Just as it is forbidden to engage in asanas and other yoga practices without warming up at temperatures below + 20 ° C, the requirements for final relaxation are similar. You should not lie down in "Shavasana" on a cold surface, as well as on a soft one - the back should be straight. In no case should you freeze during practice, and even more so during relaxation, you should cover yourself with a light and warm blanket, put on socks, etc., that is, act according to the temperature.

Over time, each student will spontaneously form an individual duration. Savasana. In hypotensive patients, at the end of relaxation, chills may occur, then you can move vigorously for a minute or two, however, not too much.

Let me remind you again: Savasana- it's not a dream! Of course, in the middle of the complex of the first day, it is impossible to completely complete the standard relaxation sequence in the indicated five minutes; one should limit oneself to some fragment of it. And the specified technology should be used if it is possible to complete the final rest.

The effect of the practice of Shavasana

In the 32nd verse of the first chapter of the Hatha Yoga Pradipika it is said: "Lying on your back, stretched out to your full height on the ground, like a corpse - you call it Savasana. It relieves fatigue caused by other asanas and brings peace to the mind."

In the 11th verse of the second chapter of the Gheranda Samhita, Mritasana is described as follows: "Lying flat on the ground (on the back), like a corpse. This posture kills fatigue and calms the agitation of the mind." "The mind is the master of the indriyas (sense organs), Prana (the breath of life) is the master of the mind." "When the mind is absorbed, this is called Moksha (the final liberation of the soul). When Prana and Manas (mind) are absorbed, boundless joy arises" ("Hatha Yoga Pradipika", ch. IV verses 29-30).

IN Shavasana all parts of the body, skin, muscles and nerves are relaxed. The flow of energy flowing out of the body turns inward. Thus, energy is collected, not dissipated. Savasana is like experiencing death while alive. On a short time body, mind and speech become immobile. This asana is also called Mritasana, because a person feels the dense and subtle body as a corpse. But the soul remains - it exists in its purest form.

Savasana gives new strength and refreshes. It helps to restore the body and mind after long and severe illnesses. This asana has great benefits for asthmatics, for those who suffer from other diseases of the respiratory tract, it is useful in disorders of the heart, nervous tension, insomnia, as it calms the nerves and the mind. Practice Savasana gives deep, refreshing dreamless sleep. It's not just lying sprawled on the floor. This is the state of meditation. Shavasana is control over the inner world and submission to the Supreme.

Might be the most difficult. The technique of performing Shavasana is unlikely to be helped by a yoga instructor. The most he can do is to give a few theoretical recommendations. But once you lie down on the floor and close your eyes, you are left alone with your body and mind.

The first problem that many people face is falling asleep in Savasana. It even happens that a yoga practitioner starts snoring in the hall, thereby distracting others. To solve this problem, it is necessary first of all to solve the problem of "lack of sleep". In this case, Savasana has nothing to do with it. You fall asleep not only on yoga, but also in transport, reading your favorite book, sometimes even at work. Therefore, you need to set yourself such a sleep pattern in order to get enough sleep. In addition, you should improve nutrition and introduce hiking in the fresh air into your lifestyle. Slowly go to the stop public transport when you follow to work, and do not rush headlong. Try to take a walk before bed, especially if there is no other way to walk during the day.

The second problem of Shavanasa is the inability to relax, stop straining the muscles of the body, let go of thoughts. In this case, you need to deal with the causes of this problem. Often the reason lies in the fact that the body feels uncomfortable. Therefore, before you lie down, arrange your place. Shavasana is not a test of how hardened and comfortable you are on a hard floor, this is a time for comfort and warmth. Use props: put a bolster under your knees, a rolled up mat under your back, a blanket under your head. Don't forget to cover your eyes with a bandage or sleep mask. Put on socks and a jacket if it's cold. Cover yourself with a blanket.

When the place is arranged and you lie down, try to work with consciousness using some elements:

• Rotation of consciousness by points: mentally go over the fingers, then the legs, mentally directing attention to each separately.
• Visualizations: my arms are heavy and relaxed, my legs are heavy and relaxed, my face is relaxed, my forehead is clear, calm, my whole body is heavy and relaxed, “comfortable darkness surrounds and protects me from all sides.” One can imagine that the body seems to fall down, as if immersed in a thick, soft carpet.
• Sankalpa - in Shavasana there can be your usual Sankalpa (for success in yoga, in life, etc.) or a "small" Sankalpa - for relaxation and rest. At the beginning of Savasana, you can say to yourself, “Now I will completely relax and rest, body and soul, filled with new strength,” and at the end, say the same thing to yourself, only in the affirmative “I had a great rest in body and soul, full of new ones.”

In addition, there are several other techniques that help to relax:

• concentration on a point. For example, on the top of the head ("switch-on point" - Kshetra - Sahasrara), or on the abdomen, solar plexus(Manipura). Avoid concentration on the center of the chest (Anahata), as sometimes it causes a little tension in this area, it is better to do it while sitting.
• Repetition of a mantra. A very simple mantra (Om) helps someone relax more, and vice versa for someone! - complex, which occupies the mind completely.
• Looking at yourself from the side, as if from a corner or from above. Try to mentally draw a portrait of yourself, including the pose, clothes, facial features, etc. When the "drawing" begins to breathe, to live (do not be afraid) - you will understand that the practice was a success.

When Shavasana gets a little better, you will notice that deeper, more complex tensions begin to come to the surface in Shavasana, including emotionally colored images from memory and even the subconscious. Don't be scared! You will need to work with this, for example, using .

Good afternoon friends! I hope you are healthy, full of energy and ready to continue our conversations about improving the quality of our lives. Today we will talk about the pose of the dead man. The terrible name is completely opposite to the benefits that this pose can bring. The Savasana pose in yoga is the key, central asana of Hatha yoga.

There is an expression that no spa can replace 15 minutes of a person in a dead man's position. Constant feeling of restlessness, tiredness and irritability. The feeling that there are a lot of things to do, and there is very little time for them, and so on drives us into illness and depression.

Staying in Savasana for 15 to 30 minutes a day is the key to solving so many problems. This asana requires absolutely no physical training. You can do the most common version of the asana, or more complex ones using rollers, blankets, bolsters, and other items.

There was a time when Shavasana was necessarily included in all sets of yoga exercises. Now many do not pay much attention to her or give her five minutes of time. For complete relaxation, you need to be in the pose of a dead man for at least 15 minutes.

Do you know what a siesta is? Rest time in the afternoon. So Shavasana can be the best siesta for a person. Most people think they don't have time for this. But all of us living on this planet have the same time. Only someone uses it to become more educated and healthy, and someone just goes with the flow, sits in front of the TV or takes a nap on the couch.

So it's better to use these 15 minutes for bliss than for wasting energy on phone calls or quarrels with family members. Find those 15 minutes every day to relax. Think of being in this asana not as an obligatory action, but as a gift to yourself.

Relax on schedule.

Shavasana can be done at any time of the day or night. You can turn it on in morning complex exercises. Also in the afternoon or evening. The most important thing is to practice it every day and at the same time. When practicing on your own, use a timer so that you do not stay in the asana for more than 30 minutes.

You will feel how your mood changes, you will become more friendly, because the body will be rested and your head will be fresh. Be open to new ideas and actions rather than being overwhelmed by old obsessive thoughts.

Soar in the sky.

If you do Shavasana yourself at home, then everything you need will be at your fingertips, just like in the gym. Because this asana basic version requires virtually no additional equipment. The execution technique is very simple.

All you need is silence, a hard, level surface, a pillow, and a blanket. You can use a blindfold if your mind is too restless and you find it difficult to keep your eyes closed at first during the practice.

You need to lie on your back. A pillow can be placed under the head so that the chin is below the level of the forehead, and the neck should be supported. The legs are relaxed and spread out to the sides. Extend your arms out to the sides as well. Feel that you are comfortable in this position, that you are resting in this way.

Catch the sensation of your own body that it seems to be expanding, trying to take up as much space as possible in this room. The body will tell you the correct position, just learn to listen to the sensations in it.

We do 20 breath cycles. We try to gradually lengthen the inhalations and exhalations. Then let go of all efforts. Leave everything! Relax as the thoughts run through your head. No need to try to stop their flow or analyze what they are about. Just watch. How would you watch the clouds floating across the sky.

When the timer sounds, you need to exhale and bend your knees. Then slowly turn on your side, knees pressed to your chest. Slowly open your eyes. Be aware of your body and the space around you. Then you can slowly rise.

Three stages of relaxation.

Practicing Shavasana over time, you will begin to realize the three stages of this asana. The first stage is simply physical relaxation. Basically it takes 15 minutes. The mind in this stage is active, reacting to your even the most minimal movements and physical sensations. Gradually, the processes slow down, the pressure decreases. Savasana begins when the body and mind together are completely relaxed.

At the next stage, the perception of sounds, rustles, the outside world slows down and becomes dull. It feels like everything is floating away from you somewhere far away. Nothing external will bother you. The general impression of many Shavasana practitioners is that it is the second stage that is healing for the body and mind.

You are not sleeping, but your body seems to be sleeping. And the mind is just a bystander. He watches the thoughts that come and go. When you feel this, you will want to stay in this state for as long as possible.

In the third stage of the Dead Man's Pose, you seem to be disconnected from the outside world, but you are not sleeping. And only the voice of the teacher or the timer will take you out of this state. Practice the asana regularly and in the beginning you will be able to reach the second stage, and the third stage will come to you as a gift, and you will be able to feel it.

How to learn to relax yourself.

There are many meditation techniques for relaxation. For those who have not tried to relax themselves, for beginners, it may seem that there is nothing difficult in this. Just lay down and you are already relaxed. Or is it difficult to stay with your eyes closed for a certain amount of time? Those who have already started practicing will support me that it is not as easy as it seems from the outside.

Therefore, we will talk separately about how to learn to relax yourself in asana. Relaxation cannot be achieved instantly. Learn to relax your body piece by piece. Do it as effortlessly as possible. Try to relax every part of your body: stomach, legs, arms, head, completely turning your attention to it.

Be aware of it and completely release the joints and muscles to freedom, that is, relax them. Gradually move from one part to another. When transitioning, transfer your attention completely to the next part, and so on. Do not try to quickly jump to the next and next parts of the body. Do everything slowly.

After you have been able to relax individual small areas Of your body, try to focus your attention now on the larger parts. For example, the area from the fingertips to the shoulders. Or from the navel to the tips of the feet. Then try to be aware of and relax the front and back separately.

Finally, try to relax completely. Don't worry if you don't get everything right away. Savasana is learned with practice. After you, dear readers, learn to relax your body, this will be followed by relaxation internal organs which we cannot easily relax at will. This is the heart, brain, lungs, etc.

As a result, you will learn to remove all physical and mental shackles from yourself. But do not forget that the awareness of body parts during your stay in Savasana should not be too fast, but not too slow.

Raising awareness.

Lying in the Dead Man's Pose, feel how the floor presses on you, more on some parts of the body, less on others. One person will feel very light, the other heavy. Some are awake, others are tired. Accept everything, don't judge anything.

We do not know what is best and how best for us. Trust the universe! Don't expect anything, and that's when you'll get rich experience from the practice. You will start to feel a little more comfortable on the surface you are lying on as the tension releases.

A little about breathing.

I want to say a few more words about breathing while in the asana. When you first start practicing, try to keep your attention on the inhalation and exhalation. They will be somewhat deeper than usual.

As you relax more and more, stop watching how you breathe. You can forget about breathing completely. The breathing apparatus is self-regulating, your pulse will stabilize, and the heart rhythm will be even and calm.

This posture will set the right rhythm for your heart. You shouldn't pay attention to it. Turning on the self-regulation of the body is what is inherent in us at birth, and what we lose in the process of life's race. In the final stage of Savasana, the breathing itself evens out, becomes deeper and more rhythmic without any effort on our part.

And in parallel, the consciousness will relax and calm down. The type of breathing when performing this pose is mainly abdominal. Therefore, the diaphragm expands downward, and the lower part of the lungs is completely filled with air. You will sleep well in the evening if you practice this pose during the day.

Today we got acquainted with the basic and very useful pose in yoga. Try to do it regularly and then you will feel how you are more and more able to relax your body and brain. Experienced yogis with the help of this posture plunge into a dreamless sleep. You will also be able to fully experience the benefits of this simple classical asana.

The sages know that ten minutes of being in the position we are studying today will replace two hours of a full-fledged healthy sleep. Also, this posture frees from the chaotic stream of thoughts and helps to understand and realize the truth.

Are we ready to give it up? Of course not. Such simple and affordable methods of restoring health give us ancient knowledge, and we just have to start applying them in everyday life. Tell your friends and family about the benefits of Shavasana and I look forward to seeing you on the pages of my blog in the near future. Until we meet again, friends!

The Shavasana pose is used in yoga for relaxation. What is Savasana? The word "shava" in Sanskrit means a corpse. This is a favorite asana for many to relieve mental and mental stress.

IN modern world many people are stressed. A fleeting and fussy life brings overstrain and overwork not only at work, but also at home. This is especially true of large cities, where there are many ambitious people who want to improve their financial situation and gain recognition. A huge flow of diverse information, which is mostly negative. These and other reasons increase stress, loosen the human nervous system. Stressful situations take away a lot of strength and energy, so people quickly get tired and get sick.

It is important to be able to relax in this state. If you do not do relaxation, you can seriously harm your health.

In yoga, Shavasana is perceived as the most effective means to remove tension in the body and calm the mind, therefore it is loved by many. Its technique is easy, but the difficulty lies in harmonizing the body and mind. It is often called magical Savasana.

Shavasana Sequence

The corpse pose in yoga helps the body to relax completely.

Therefore, choose a quiet place with a flat surface. Clothing should be minimal.

After that, do the following:

1. Lie on your back, straighten up. Place your head comfortably. Lower limbs slightly apart, knees slightly bent.
2. Stretch your arms and place them along the body, at a small distance from the hips. The palms are directed upwards, the fingers are slightly bent.
3. Slightly open your mouth, relaxing the lower jaw.
4. Close eyes.
5. Relax muscle tissue.
6. Free the brain from pressing problems, worries, fears.
7. In the process of relaxing the mind, one should feel every part of one's body through thought and imagination without effort.
8. If there is still tension somewhere, relax there, releasing the muscles.
9. Feel the rhythm of the breath until you are no longer aware of your own body.
10. At the moment of returning consciousness to the body, do several deep breathing cycles, slowly connect your legs, arms, open your eyes, stretch and sit down, then get up.

Video to help:

To get the desired result, you need to pay attention to such details:

• The place for exercise should be quiet, preferably with ventilation. The environment is pleasant, without midges, mosquitoes, etc.
• The rug is thick with a smooth surface.
• To find a comfortable place for the head, shake it from side to side and choose a comfortable position on a single line with the spine.
• The back of the head lies in a comfortable position, without tension in the back and pinching in the neck.
• The whole torso is calm, legs, arms are in a symmetrical position.
• Straighten the lower limbs and spread them to a comfortable distance. Relax them and slightly turn the feet outward, the knees are relaxed and slightly bent.
• Move your hands slightly away from the hips and leave them in a passive and comfortable state, bend a little, turn your palms, relax your fingers.

• The lips do not compress, but slightly touch.
• Release the chin, the lower jaw is slightly sagging, do not close the teeth, lower the tongue behind the lower rows of teeth or as convenient.
• The head does not move, the muscles of the face are relaxed, lie still in complete passivity.
• Consciousness begins to feel the contact of different parts of the body with the floor.
• Slowly transfer the awareness of the environment to the body. To make it easier to do this, imagine that there is nothing in the world, only your body. Gradually relax each part and bring it to a state where it is impossible to control it. Feeling complete relaxation, focus your attention on holding the body, as if sinking into the floor.
• Consciousness leaves the body, a feeling comes that it is inanimate and it is not yours.
• Eyes slowly close. The eyelids are closed and do not strain, the eyeballs are in a motionless state, as in a calm sleep.
• Breathing through the nose. There is no need to adjust it. With experience, breathing slows down and mental activity calms down.
• Remain in this position and stillness, without losing vigilance inside, continuing to relax. Free the brain from work and leave all the fuss, negative emotions, chaotic thoughts. When the last thought leaves the brain, try not to think about anything. Rebuild all attention inward and awaken the inner state of peace.

An excellent assistant will be music for relaxation, a video with a spoken text of meditation.

How to learn to relax?

It is impossible to relax instantly. This needs to be learned. This is done gradually in small parts of the body, without effort. Relaxing a certain part of the body, you can not move it, concentrate your attention there and relax, releasing the muscles and joints. And only after feeling relaxed can you move to another place. After each transition, choose a larger area of ​​the body. At the end, relax all parts of the body at the same time. It will work if you have practice.

When the muscles of the musculoskeletal system are relaxed, they switch to relaxing the internal organs (heart, lungs, etc.), focusing on them. Complete relaxation body removes physical and mental stress.

Do not transfer your mind very slowly from one part of the body to another, but do not do it quickly either. It is advisable to use video, audio with relaxing music and meditation.

Breath

Breathing is very important in yoga. Applying Shavasana at the first stage, the consciousness is kept on inhalation and exhalation, which at first are deeper than usual. Once you learn to relax, you don't need to focus on your breathing.

Breathing is abdominal, allowing the diaphragm to expand downward and fill the lungs with air at the bottom.

Benefits for the body

If Shavasana is performed correctly and systematically, healing results can be obtained in many directions.

Physical Benefit:

• Calms the mind, body, are removed different kinds voltage.
• People with a high temperament, unrestrained, easily vulnerable are advised to do asana, in case of anxiety, nervousness. They will feel peace and relaxation.
• Minimizes anxiety, fear, anxiety, insecurity.
• Gradually eliminates depression, emotional stress. Inner peace is restored.
• Resting in Savasana, there is a surge of new strength. The body heals, mental abilities improve.
• Overstressed areas of the body are restored. Increasing energy reserves.
• In the shortest time period you can get maximum amount strength.
• With mental fatigue, posture increases concentration.
• After active physical activity, helps to quickly relieve fatigue, and restore the body.
• Those who have insomnia will feel rested after the exercise, their sleep will improve.
• It has a regenerating effect, slows down the aging process.

Benefits of Savasana in therapy:

• relieves pain;
• relieves tension in the spine;
• normalizes blood pressure;
• systematic performance of asana helps in the treatment of neurasthenia, asthma;
• due to muscle relaxation, metabolic processes are inhibited;
• helps with diseases of the cardiovascular system.

Spiritual healing:

• increased awareness;
• develops self-control over emotions and body;
• a harmonious balance of the body and awareness is created;
• forms the ability to distract feelings from perceived objects. It becomes easier to meditate;
• a setting for some detachment is created, introspection develops (observation of one's mental processes).

Having mastered Shavasana in yoga, you can rethink a lot.