Of all the hundreds (or thousands?) of yoga poses, there is a single pose that has been called the best antidote to the stresses of western civilization. And anyone can do the pose, regardless of age, physical condition, or yoga experience, because all it requires is the ability to lie down and be still. This is Savasana (Corpse pose). And while Savasana is often taught as the last pose in yoga class, you can do it on its own, at any time you need. All that’s required is a firm surface to lie on and 10 to 20 minutes, and you’ve got a surprisingly effective anti-stress medicine that has absolutely no side effects and if you become addicted, well, that’s a good thing.
Now you may be wondering, how can just lying down on your bedroom floor trigger the relaxation response? And how is this position that you take all the time in bed, on the grass under a blue sky, or on the warm sand of a beach qualify as a yoga pose?
Savasana triggers the relaxation response because you bring your attention to your body and your mind while you lie on the floor instead of just daydreaming or spacing out. And it qualifies as a yoga pose, because to practice Savasana properly, you:
- align your body
- remain still
- use a mental focus
- maintain your awareness as you come out of the pose
Here are details about these four aspects of Savasana:
Alignment. The first thing to do when you lie down in Savasana is to arrange your body—and that means every single part of you, including your arms, your legs, your torso and even your head—in a neutral position. This neutral position ensures you’re as comfortable as possible so you can relax completely without physical distractions (like having your legs go to sleep or getting a crick in your neck).
Lie down on your back on a firm surface, with your spine in its healthy, natural curves. If your head isn’t comfortable resting flat on the floor, place a folded blanket or firm pillow underneath it (but keep your shoulders touching the floor). Make sure you are dressed warmly; if necessary cover yourself with a blanket.
Place your legs eight to ten inches apart, turn your arms out so your palms face up and your hands are six to eight inches from the body, and position your head perfectly between your two shoulders, with your eyes about equal distance from the ceiling. None of us are completely symmetrical, but you can adjust your body so it’s as symmetrical as possible and the weight is even on both sides of your body. Now your alignment is close to what medical books call “anatomical neutral,” the position your body naturally assumes when no muscles are being activated. And when you are in this neutral position, you can begin to relax your body completely.
When your body is entirely supported by the floor, you no longer need to contract your muscles to hold yourself upright (or partly upright). You can simply let your body to completely drop with the force of gravity, so all your muscles can soften and melt, releasing their hold.
For those of you who find you can’t lie comfortably in the classic position, don’t worry. You can use props to make yourself more comfortable (for example, if you are having back problems, you can rest your calves on the seat of a chair) and you can even lie in a different position (for example, if you are pregnant, you can lie on your side or if you’re anxious you can lie on your belly). I’ll describe these alternate versions in a future post (see Savasana (Corpse Pose) Variations).
Stillness. After positioning your body so you're aligned as symmetrically as possible, make a commitment to remain still. When your body becomes motionless, external stimulation is reduced to a minimum, allowing your nervous system to cool down and your mind to quiet. Normally when you rest on your bed or couch, you shift around unconsciously, fidgeting or wiggling around to find a more comfortable position. You probably even change from one position to another when you’re sleeping (if you’ve ever shared a bed with someone else, you know what we mean). In Savasana, keeping your body still allows you to relax completely because there is no need to contract of any muscles at all except those needed to breathe. In fact, we’re so used to contracting our muscles, even when resting, it may take some time for you to let go completely.
After you have stilled your body, you’ll continue to receive messages from your ears, nose, tongue, skin, and eyes. Even in a quiet room, there’s still a lot to hear, smell, taste, and feel, and you’ll continue to perceive the light (or lack of it) in the room even with your eyes closed. All these sensory impressions send stimulating messages to your brain. So after quieting your body, consciously relax your sense organs, letting your tongue rest on the floor of your mouth, allowing your eyes to soften back toward your skull and gazing with closed eyes under your cheekbones, and withdraw your awareness from the rest of your senses. With the withdrawal of your senses, your physical relaxation will increase.
Focus for the Mind. If your thoughts are busying while you're in Savasana—whether you're trying to decide if you should watch Law and Order to CSI: Miami tonight or considering something more momentous—you won't be able to relax completely or trigger the relaxation response. So after you've aligned and quieted your body, turn your awareness inward. Typically the focus for your mind in Savasana is your breath, the gradual relaxation of specific parts of your body (sometimes called a body scan), or a peaceful image (for example, you might imagine your mind is the surface of a lake whose ripples are slowly subsiding). Rather than simply letting your thoughts wander as they would if you were lying on the grass in your backyard, intentionally keep your mind focused on your object of choice. When you notice your attention wandering, gently return it to that object. For example, if your breath is your focus for your practice, continue to watch your breath for the entire practice, and each time you notice your mind wandering, gently bring it back to your breath again.
Maintaining a mental focus is how you stay alert in the pose, allowing you to reap the benefits of conscious relaxation, rather than simply falling asleep. It helps you stay aware in the pose by keeping your mind anchored in your body, rather than drifting off into fantasy. And it helps you stay present in the pose by keeping your thoughts in the moment, rather than dwelling in the past or racing into the future.
When you abide in the present moment you naturally become more aware of your own thoughts. As an impartial witness to your own experience, observe each thought as it passes through your mind without becoming involved in any of the storylines. Alert and aware, serene and detached, watch your thoughts—what’s on TV, should I cook ratatouille or paella, did I remember to feed the goldfish—as they come and go, come and go. There will be time for all that later. Then, like a pond that has been stirred up with a stick, allow your mind to settle down gradually until the waters are serene and clear.
Coming Out. Stay in the pose for at least 10 minutes (it takes 7 or 8 minutes to trigger the relaxation response). When you are ready to come out, take a couple of deep soft breaths, then slowly bend your knees and place the soles of your feet on the ground. Next, slowly turn over onto your right side and rest there for a couple of breaths. Then slowly use your hands to push yourself up to a seated position, allowing your head to release downward until you are completely upright. Finally, when you are seated upright, slowly lift your head. (And, yes, do it all slowly.)
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