In Sanskrit, the word “shava” means corpse, which aptly describes this posture. The aim of Shavasana is to make the body and mind perfectly still and relaxed. Although it may take some practice, the benefits are well worth it.
Position of Readiness
- Lie down on your back.
- Keep the whole body loose and in a straight position.
- Palms can be either on the floor or facing upward.
- Avoid using any pillow under your head.
- Gently close your eyes, relax your facial muscles, and breathe deeply and slowly through the nostrils.
Steps
- Eye Exercise:
- Close your eyes for two seconds, then gently open them for two seconds. Repeat this simple opening and closing of the eyes three to four times.
- Open your eyes and look upward, then downward, then straight. Next, look left, then right, and return to the center before closing your eyes. Repeat this eye exercise two to three times.
- Tongue Exercise:
- Open your mouth wide without straining.
- Turn the tongue inside the mouth so that its tip is folded back toward the throat area, then close the mouth.
- Keep the mouth closed and tongue folded for 10 seconds.
- Open the mouth, bring the tongue back to its normal position, and then close the mouth. Repeat this process for two to three rounds.
- Body Relaxation:
- Mentally focus on your toes and ensure they are relaxed.
- Gradually move your attention upward, checking each area of the body—knees, thighs, waist, spinal cord, back, shoulders, neck, arms, palms, and fingers—to ensure actual relaxation.
- Make a slight movement of the neck and head by turning right and left, then let the head rest comfortably.
- Now the entire body is physically relaxed.
- Mind Relaxation:
- Imagine a place of natural beauty you’ve visited and liked—a park, garden, lawn, or riverside.
- Mentally place yourself in that environment, feeling as if you’re lying there and breathing the same air.
- While keeping your mind involved with that serene place, practice deep breathing.
- Inhale and exhale slowly but deeply, allowing the stomach to rise while inhaling and come forward while exhaling. Make about ten to twelve rounds of this deep breathing.
- Feel as if you’re going to sleep and relax completely.
- Stay in this position for five to ten minutes.
Daily Practice
- Shavasana is typically done at the end of all asanas, pranayama, and other kriyas for 10-15 minutes daily.
- It can also be performed independently, just for relaxation.
Benefits
- Physical Effects:
- Relaxes muscles, nerves, and organs throughout the body system.
- Restores normal health and strength to muscles and organs.
- Health Benefits:
- Helps with insomnia, high and low blood pressure, gastric troubles, lung and heart issues, and mental well-being.
- Calms the mind and improves brain function.
- Can aid in heart-related ailments and lower blood pressure.
Note
- Sleepiness and a restless mind can hinder the full benefits of Shavasana. If you feel sleepy, increase the rate and depth of your breathing.