Savasana is one of the most difficult yoga poses to practice

Yoga magazineQ archives The series is a curated collection of articles originally published in back issues beginning in 1975. This article first appeared in the December 2002 issue of Yoga magazine.

You’ve probably heard a yoga teacher say that Savasana (Corpse Pose) is often considered the most difficult pose for Western students. Since Savasana does not require muscular effort or the gift of flexibility, you may be wondering: Why is this?

Savasana engages us in the ancient practice of Pratyaharaone of Eight limbs of yoga It requires us to withdraw our senses from the stimulation of the outside world and turn them inward. This discipline calms the senses, allows us to focus on our essence, and ultimately develops calm. The practice of pratyahara is a challenge in today’s culture, which values ​​human labor over humanity.

Why Savasana Matters

As a result of constant activity, people these days seem more accustomed to living under tension than calm. Sixty-hour work weeks, complex world issues, and even the pressures of modern realities such as driving, make fast-paced, proactive behavior the norm. Since these tensions can eventually lead to digestive problems, heart problems, high blood pressure, insomnia, and other physical ailments if we never take a break from them, it is essential that we learn how to relax our senses and allow ourselves to turn inward.

Students often find Savasana difficult because they witness a mind crowded with thinking, worry, and planning within the quiet, comfortable space of a yoga practice.

Some want to skip Savasana altogether, saying they don’t have the time. However, those who do not have time to relax need it most. With patience and practice of pratyahara, the “monkey mind” gradually calms down.

Ironically, during the practice of doing nothing in Savasana, a tremendous amount of healing occurs.

Blood pressure and heart rate decrease, while the immune system strengthens. Savasana calms the nerves and reduces tension, fatigue and muscle tension, smoothing the “thought lines” across the forehead that result from a constantly furrowed brow. The pose gives you time to absorb and integrate the poses you have practiced. Performed at any time during the day, Savasana helps you energize your entire system and ultimately experience more harmony in your life.

How to practice Savasana

To start, place your rug in a warm, quiet place. As you relax, your body temperature will drop, so bring a blanket if you think you’ll get cold. Sit in Dandasana (Staff Pose), with your legs straight out in front of you. Lean on your elbows, make sure your torso and legs are in one line—misalignment prevents you from fully relaxing—and carefully lower your body to the floor one vertebra at a time.

Bend your legs, lift your hips, and use your hands to lengthen your lower back toward your legs, to spread your buttocks, and to expand your sacrum (top of your pelvis). Then place your sacrum evenly on the floor and straighten one leg at a time, allowing the legs to roll out of the hip sockets, about hip distance apart. If your lower back is uncomfortable when lying flat on the floor, place a bolster under your knees or a sit-stand under your legs. Bending your knees frees up your lower back, as It can prevent hyperextension of the knees and help soothe abdominal tension.

To align your upper body, bend your elbows, touch your toes to the top of your shoulders, and extend your triceps toward your elbows. As you do this, release your shoulder blades into your lower back.

Place your upper arms on the floor and then extend your arms so that they are an equal distance from the body. Turn your palms up into a surrender position. As your hands become soft, your fingers will naturally wrinkle.

This is the classic two-hand position, but some beginners find that the tightness of their shoulders makes this difficult after a few minutes. If this is your experience, place your hands on your stomach.

Lift your head and make sure your chin, sternum, and navel are all in the same line. As you lower your head to the floor, gently extend the base of your neck and skull toward the crown of your head. If your forehead is lower than your chin, place a blanket under your head. If you wear glasses, remove them and close your eyes softly.

Imagine your midline moving down the center of your body, dividing you in half, and feel that your arms and legs are an equal distance from this line. In Savasana, we tend to lean slightly towards the stronger side of the body. If you notice that one side of your back is lighter on the floor, take a moment to expand that side away from the midline of your body and let it relax, breathing a little more into that area until you feel balanced with the other side.

Release your arms, wrists and hands deeply, feeling the floor of your legs and feet. Consciously relax as you exhale, remembering that Savasana cannot be forced; Instead of trying to achieve relaxation, allow yourself to relax and unwind in your body and mind.

To further reduce external distractions and help you turn inward, place an eye bag or folded cloth over your eyes to plunge them into darkness and remove visual stimulation. If you are thinking, release your grip from those thoughts and imagine that your forehead is as smooth as a wide satin ribbon.

Relax your inner ears so that any sounds you hear move through you. Allow your eyeballs to shrink into their sockets and fall toward the back of your skull. Smooth your cheekbones. Let your cheeks feel hollow. Release your jaw and relax the root of your tongue. Keep your mouth closed and breathe through your nose. The face is expressionless in Savasana. Your inner being radiates through your body effortlessly.

Falling into stillness

Start to feel your breath rising and falling in your abdomen. You can think of this abdominal area as an ocean, with gentle waves of breathing on the surface. As one dives into the depths of the ocean and moves away from any disturbance on the surface of the water, the surroundings become increasingly calm, serene and peaceful.

Immerse yourself in this stillness within yourself, allowing the breath to breathe you quietly.

While your body may be still in Savasana, it is very difficult to keep your mind still. If mind chatter occurs, practice relaxing your body exactly as it is. Watch your breathing. Surrender your weight to the Earth’s support and feel your presence expanding. Try staying in Savasana for five to one minute. However, if all you have is two minutes, it’s better to do it briefly than to skip it completely. Anytime you feel restless or exhausted from a bad night’s sleep or stress, practice savasana for 20 minutes. You will find this practice rewarding.

When you are ready, bring your awareness back to the feeling of your body on the floor. Start by taking some deep breaths while remaining quiet inside. Start with small movements, such as wiggling your fingers and toes. Then bend your knees and lie on your right side. After a minute or so, use the strength of your arms to push yourself into a comfortable sitting position, keeping your head relaxed.

Take a moment to sit tall and notice the benefits of pratyahara. how do you feel? Calmness, love, sweetness? If you wish, you can press your palms together in front of the center of your chest and take a moment to dedicate your practice, sending this energy to a place where it is needed.

Wherever energy goes, it will eventually help all beings. The more we practice pratyahara, learn how to turn inward for much-needed renewal from our busy lives and then act from a peaceful place, the more we will be able to bring its gifts into our lives and the world.