yoga for beginners: part IV
Friday, December 4, 2009 THE IMPORTANCE OF SAVASANA
So, you’re wondering what is up with the “nap” at the end of class? Savasana or corpse pose might be the most important part of your practice. And, for beginners, I believe it is the most difficult.
Savasana is the last pose of the asana practice. It is here that you let the mind quiet and the body relax. Give yourself time to soak up your practice.
For beginners it is the time where you feel like you’re missing something. Your mind is racing. You keep wriggling around.
In one of my classes, I have a notoriously bad “rester”. He lays down for a few minutes and then stretches. This is all fine. Then he sits up at stares at the rest of the class for a bit. Then he decides he just can’t stand it any longer and gets up, rolls up his mat, puts his stuff back on and SLAMS the door on his way out! I switch between disbelief and laughter!
Savasana can be uncomfortable, especially if you don’t know what is going on. But, chances are that relaxation is one of the reasons you wanted to try yoga. Give it a shot!
1. Lie on the back.
2. Draw the shoulders down and wide.
3. Allow the arms and legs to relax out to the sides. Feel the spine neutral on the floor, with a slight curve under the low back and a slight curve under the neck. Tuck the tailbone to reduce a large curve under the low back, and tuck the chin to reduce a large curve under the neck.
4. Relax the forehead, the eyes, and the jaw. Swallow to release any tension from the throat area.
5. Bring the focus to the breath, and let the senses draw inward.
6. Relax and let the body rejuvenate.
Some teachers will have lots of props for savasana. You can put a bolster under the knees or an eye bag on the eyes. There might not be any props and you will just be laying on the floor. In either case, start at the top of your head and go down the body, relaxing every place you feel tension.
I walk all of my classes through this during savasana:
- With an exhale, release any tension in the body.
- Soften the brow.
- Let the eyes sink into their sockets.
- Relax the jaw by making a space between the teeth.
- Let the tongue fall off the roof of the mouth.
- Soften the throat.
- Release the neck and shoulders.
- Let the arms feel heavy.
- Release any tension in your back.
- Let the legs feel heavy.
Ah, relax. You will soon discover that savasana is the frosting on your yoga practice.
Next up in Part V: Namaste.
Reader Comments (3)
I'd say it's the hardest for experienced practitioners, too...at least it is for me. I can clear my mind for about 20 seconds before it starts back up again. But I do think it is a wonderful way to end class, even if it's just for 5 min.s or so. Gives everyone a chance to digest what just happened over the past hour/90 min.s and serves as a transition from practice to the real world.
Thanks for the reminder.
I thought savasana was so weird when I started. And, if you don't know what is coming...
But, now that I have learned to slow down and just ride through it, I LOVE savasana! It takes forever for my mind to quit racing, but those couple of breaths where it does, ah, bliss.
Thanks for the comment, Brenda!
Where is part V?