Shavasana it is a posture for grounding and creating awareness to the physical body and relaxing the mind resulting to the withdrawal of the senses – pratyahara .
I like to call shavasana -corpse pose “the art of relaxation” It is a supine position in yoga where you can perform at any given moment to create awareness to the body – breath and mind and simply relax totally and feel rejuvenated. It is a practice that all the activities of the physical body become still and you find a moment of stillness from within.
Experiencing relaxation in our everyday life’s for some of us may be a struggle to do. I absolutely recommend a daily shavasana practice even for 5 minutes and slowly you can increase the time according to the time available.
Read carefully for the instructions and experience for yourself the art of relaxation and remember a relaxed mind can function much better than a stressed and worried mind.
Make sure when you read through the instructions you are reading with awareness and you understand the importance of the practice.
Lie flat on the back with the arms about 15 cm away from the body, palms facing upward. A thin pillow of folded cloth may be placed behind the head to prevent discomfort. Let the fingers curl up slightly.
Move the feet slightly apart to a comfortable position and close the eyes.
The head and spine should be in a straight line.
Make sure the head does not fall to one side or the other. Relax the whole body and stop all physical movement. Become aware of the natural breath and allow it to become rhythmic and relaxed.
After some time, again become aware of the body and surroundings, and gently and smoothly release the posture.
Duration depends on the time available. In general, the longer the better, although a minute or two is sufficient between asana practice.
This asana relaxes the whole psycho-physiological system. It should ideally be practices before sleep; before, during and after asana practice, particularly after dynamic exercises such as surya namaskara; and when the practitioner feels physically and mentally tired. It develops body awareness. When the body is completely relaxed, awareness of the mind increases, developing pratyahara (sense withdrawal)
Practical Note: Do not move the body at all during the practice as even the slightest movement disturbs the practice.
For maximum benefit ,this technique should be performed after a hard day’s work, before evening activities or to refresh the body and mind before sitting for meditation, or just before sleep.
Tips: Always choose your place of practice for shavasana to be a place where you feel safe .Choose a quite and clean room and with preferably low light. You can wear something warm or even use a blanket because as you relax your body temperature drops.