The first pose: Savasana

shah-VAHS-anna
shava corpse

Overview

Savasana is, of course, a fantastic resting pose. You have worked your body; this is the time to allow the work you’ve done to be fully integrated into both your body and your subconscious mind.

Tip: play music during Savasana or do guided relaxation or visualisation exercises. These can be a very effective way to help you get into your relaxation. Just listen… don’t think.

You may even imagine yourself that your entire body is illuminating white light into all directions. Allow this visualisation to become a feeling where you become the light, moving through the room, around everyone else, and even further, out into space beyond the room and the building you are in. When you complete Savasana the feeling of peace, light and happiness that you create will stay with you and extend to the people you interact with. This is the magic of yoga!

Preparation and Pose Tips

Lay on your back. Your legs are straight, but slightly apart. Your arms are by your sides with the palms up. To reduce tension in your body, consciously start with your feet and move up through your body, first tensing, and then releasing the muscles in your body. Let any tension just melt away. Allow your feet roll out to the sides and gently move your neck from side to side to release any final tension in your neck.

You might want to swallow once or twice to reduce tension in your throat. If it helps you move inside you can place an “eye-pillow” or piece of cloth over your eyes to block out any light. If your neck feels stiff you can raise your head on a small pillow or folded blanket. You can take a second scan of your body to see if there are any places you might have missed. Bring them into your consciousness to let them relax more fully. Your practice has worked both sides of your body; now make sure that both sides of your body are fully relaxed.

The goal is to totally quiet your mind with your body. Indeed, you want to allow yourself this opportunity to “become a corpse.” Allow your full body weight be taken over by gravity. Let the pose help you practice non-attachment… to your body, to your emotions, to your thoughts. In Corpse you relinquish everything, and learn how to be totally open to what comes into your field of awareness. If thoughts arise, simply acknowledge them; then let them go. Don’t worry about NOT thinking; but if a thought arises simply “think nothing of it.” It can be useful to go back to your breath as a focal point. You want to relax deeply, even meditate, without falling asleep.

Benefits

On a physical level, Savasana helps create and restore symmetry in your body. It also is a method that enables you to absorb the energy that you have created during your practice. You know you have created energy. It’s a positive energy. Sometimes this energy stays with you for the rest of the day! You may want to mentally devote this energy to a special cause, or a special person in your life and know that they will actually be able to receive it.

Timing

Savasana can last from five to twenty minutes. It can be a time for relaxation, meditation, or simply letting go. Each time you do Savasana the experience may be unique. Don’t force anything.

Recovery and Counterpose

When you are finished with Savasana you want to come out without disturbing the peace that you have created. Yoga teachers may use a bell or chime to gently bring you back to “this place and time.” With your eyes still closed roll over onto one side (the right is preferred). Rest your head on top of your arm so your neck isn’t bent. Take a few breaths and then using your other hand for support, slowly come up to seated position (legs crossed). If you feel like it, you might consider chanting from one to three “Oms” to end your session as a way to acknowledge yourself as being part of a greater, expansive universe. It is also traditional to say and create the “Namaste” gesture to your teacher (if you are in a class) and fellow students. You can either continue with meditation or open your eyes and rise slowly.