Shavasana (Corpse Pose)
In a world where ‘more is better’ it can be easy to forget how to slow down. In fact, taking time to ‘just be’ is something that many of us deny ourselves. This has great consequences, such as a build up of physical and mental stress and tension, contributing to aches, pains, and even illness. We can find ourselves drained, and unable to fully take on all the things we hope to accomplish.
In Yoga, Shavasana or ‘corpse pose’ is considered the most important, yet is the one that requires the least amount of effort. This is because it allows us to tune-in with our bodies, our spirits, and our minds. Just as we visit the doctor for a check-up, it is equally crucial that we check-in with ourselves.
To perform Shavasana, simply lay on your back on a hard surface or yoga mat. Relax your feet so that they rest a comfortable distance apart. Place your arms at your sides, palms facing up. Close your eyes and observe your breath. Next, slowly and gently bring your awareness to your feet, and mentally perform a ‘full body’ scan, all the way up to the crown of your head. Spend at least a few seconds focusing on each area.
Notice where you tend to carry tension, where you might hold your breath, and any area that may feel tight or uncomfortable. Do not get hung up on the details, just simply observe. Allow your thoughts to drift away, and keep your attention on your breath. Do your best not to move during this pose, as the benefits are cultivated from the stillness of the body.
You can rest here as long as is comfortable, from 10 to 30 minutes. When you are ready to come out of the pose, simply turn onto your right side and use your hands to sit up.
While it is best to do the pose without added support, if you are unable to perform it without pain, you can use modifications. If you experience pain in your low back, hips, or hamstrings, try adding a bolster or pillow underneath your knees. If you find that your shoulders are unable to relax, you can place a folded blanket underneath your head for support.
Practiced regularly, Shavasana can do wonders for your mental, spiritual and physical health. By using this pose as a meditative aid, you can say goodbye to the tension created by your holding patterns and look forward to a greater mind-body connection.
Maureen, 200h yoga instructor, Registered Massage Therapist
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