What is shavasana (corpse pose)?
The shavasana (śavāsana) (corpse pose) is a relaxing body and mind reset āsana. It is usually practiced towards the end of the āsana routine, for the mind and body to relax after exercise.
What is the shavasana (śavāsana) technique?
- Sthithi (starting) position: First, lie down on a soft mat, with your face up. Stretch your legs out.
- Keep your knees and heels together. Let your ankles and feet fall outwards naturally. Let your thigh muscles relax and settle outwards.
- Place your hands to the sides and let your body rest naturally.
- Close your eyes partially, so as not to fall asleep.
- Breathe without resistance. Inhale and exhale without effort, using the abdomen.
- Then, beginning with your feet, start relaxing each element of the body, one by one, by instructing that part to relax. For example, instruct yourself “relax the toe, relax the feet, relax the heel, relax the ankle, relax the calf muscles,” etc., until the top of the head.
- The body should feel cool and comfortable.
- Hold this position for 10 minutes. Try not to fall asleep.
- Reestablish your awareness of yourself.
- Then, come out of the āsana by first shaking your feet from side to side, then ankles, knees, and work up to your shoulders and head. This should be done very slowly so that each part gets accustomed to the new reality.
- Finally, open your eyes; blink a few timess and become conscious of your environment.
- The recommended dṛṣṭi (gaze) for this asana is nāsikāgra (tip of the nostril) or bhrumadhye (middle of the brows).
What are the benefits of shavasana yoga ?
- Shavasana is an exercise that consciously brings homeostasis , opening tissues to increase capillary circulation.
- Since resistance to blood supply reduces dramatically, there is an impact on blood pressure and heart rate.
- Shavasana also brings down brain activity while retaining awareness. This relaxes various parts of the brain, increases blood circulation within, and also improves various chemical balances and brain functioning.
- The act of relaxing the brain also infuses alpha waves into the brain, increasing calmness and resetting the amygdala with feelings to control.
- As a result of this exercise, the muscles are relaxed after the exertion of performing the other āsanas (exercises).
- This should be done about 15 minutes before the start of prāṇāyāma for maximum benefit from prāṇāyāma breathing.
What are the contraindications for the corpse pose?
- People with psychiatric disorders should not attempt this āsana without first consulting a physician.
Some noteworthy points on the shavasana relaxation pose:
Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama
External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,
Technique: (Please note that this post has an instructional audio on performing shavasana by Acharya Ram, son of Yogacharya Sundaram)