At first glance, Shavasana seems to be the simplest pose of yoga. At the end of active practice, we are happy to lie down in a pose of a corpse to relax. But if you just close your eyes, how do you think different thoughts are thinking about which way we will go home in order to avoid traffic jams, what will we cook for dinner, how to finish the project tomorrow, etc. Some individuals in Shavasana are plunged into deep sleep, which indicates a great overwork during the working day. Let’s try to figure out how to properly perform Shavasana in order to achieve maximum relaxation.
As a rule, Shavasana is necessarily included in the program of daily yoga classes, but sometimes the instructors either ignore this posture, recommending that they perform later, or they give it no more than 5 minutes. Meanwhile, for a full-fledged deep relaxation, at least 15 minutes are needed. Unfortunately, the time for practicing yoga in the classroom is limited, and the instructor can not devote much time to Shavasana. Therefore, it is strongly recommended that Shavasana be performed at home. You can practice the posture of the corpse at any time of the day, when it is convenient for you: as part of daily morning yoga sessions, instead of afternoon coffee or in the evening, after work, before doing household chores. The main thing is to try to do Shavasana at the same time.
Most people are sure that they have too little time to devote 15 minutes to Shavasana . But try to find time, refusing, for example, from watching TV, writing in social networks, etc. In this case, take the practice of Shavasana not as a daily duty, but as a gift to yourself. Doing asanas will not only improve your well-being, but will make you more cheerful and friendly. A well rested, balanced person adequately reacts to the difficulties that arise and is much more likely to find the right solution.
For the basic variation of Shavasana, silence, a flat surface, a blanket or a pillow is needed. For complete relaxation, you can use a soft bandage on your eyes and another blanket that you can cover to not freeze. Set the timer for 15-20 minutes. Lie on your back. Under the head, place a small pillow or folded blanket so that the neck is also on the support, and the chin sinks below the forehead. Relax your legs and let your feet fall apart. Drop hands along the body with the palms up, spreading them wide enough to relax your shoulders. You should have a feeling that the body is expanding, seeking to occupy all the free space in the room. Do 20 respiratory cycles, gradually prolonging inhalations and exhalations. Then stop controlling your breathing, allow your body to sink to the floor and watch your thoughts, do not cling to them, release them gradually. When you hear the timer signal, exhale, slowly bend your knees and turn to your right side, pulling your knees to your chest. Open your eyes and, helping yourself with your hands, slowly get up, while lifting your head with the latter.
Staying in Shavasan long enough, eventually you will begin to distinguish three stages of the pose. The first stage is physical relaxation. You feel that your mind is still active, clings to thoughts, reacts to the movement of muscles. But gradually the fluctuations of the mind and breathing slow down, blood pressure drops. When the mind and body are completely relaxed, the real Shavasana begins. During the second stage, the perception of the external world is dulled. It seems to float away from you further and further. You hear sounds, but they do not bother you. In the final stage of Shavasana, you will feel completely disconnected from the outside world, until the call of the timer will return your consciousness to reality. Practicing Shavasana, give her enough time to achieve at least her second stage. One day you will come to the third stage,