BENEFITS
- Calms the nervous system
- Relaxes the body and settles the mind
- Allows for the practice to settle into the body
- Lowers heart rate and blood pressure
- Relieves anxiety, stress, mild depression, and fatigue
- Improves concentration, memory, and focus
- Increases energy levels, productivity, and self-confidence
CONTRAINDICATIONS
- Low back pathologies (lying flat may produce pain)
- Pregnancy (raise head and chest on a bolster)
HOW TO
- Gently recline onto your back and extend your legs. Position your lower back by lifting your pelvis, pressing it toward your tailbone with your hands, and then resting it back onto the mat.
- Release your legs, soften the groin, and let your feet turn out evenly and naturally. Allow your legs to rest heavily into the mat and your arms to settle alongside the body. Place the palms facing upward to open the chest and shoulder space.
- When you feel comfortable, close your eyes and take a deep inhale. Notice how your chest expands and body lifts. As you exhale, notice how your body settles and dissolves into the floor.
- Scan your body for any residual tension and breathe into that space. Allow your eyes to sink back into your head and gaze inward. Soften your tongue, jaw, nose, eyebrows, and forehead.
- Allow yourself to completely relax and rest in this pose for several minutes.
- To exit Savasana, inhale and introduce small movement into the body to reawaken. Exhale and curl up onto your favorite side in the fetal position before your rise.
MODIFY OR REPLACE
- Utilize a bolster under the knees to relieve low back tension or pain.
- Place a towel or eye pillow over the eyes to block out the light and deepen your focus in this posture.
SEQUENCING TIPS
Before:
- Ananda Balasana (Happy Baby pose)
- Setu Bandhasana (Bridge pose)
- Viparita Karani (Legs Up the Wall pose)
- Inversions
After:
- Pavanamuktasana (Knees to Chest pose)
- Sukhasana (Easy pose)
TEACHING CUES
- Allow the body to dissolve into the mat, feeling it sink heavily into your space.
- Notice the points of pressure along the backside of the body.
- Let go of any tension that may be residing in the body.
- On each inhale, feel your body lift. On each exhale, allow the body to deeply relax.
WATCH OUT FOR
- Flattening the lower back (utilize blankets and bolsters for support)
- Tension in the thighs and groin
