Shavasana
The Relaxation Posture.
Instructions .
-
Lie flat on the back with the arms beside and in line with the body, palms facing upward.
-
Move the feet slightly apart to a comfortable position and close the eyes.
-
Relax the whole body.
-
Do not move any part even if discomfort occurs.
-
Let the breath become rhythmic and natural.
-
Become aware of the inhalation and exhalation.
-
Count the number of respirations: 1 in, 1 out. 2 in, 2 out, etc,.
-
Continue to count for a few minutes.
-
If the mind starts to wander bring it back to the counting.
-
If you can keep the mind on the breath for a few minutes, the mind and body will relax.
Duration .
-
The longer the better in general.
- During asana practice, a minute or two is sufficient.
Concentration .
-
On the breath and counting.
Benefits .
-
Relaxes the whole psychophysiological system.
-
Ideally practised before sleep, before or during asana practice, and particularly after dynamic exercise such as surya namaskara.