Shavasana (Corpse pose) is the most common relaxation posture practiced after every class, it is mentioned in the ancient hatha yogic texts Hatha Yoga Pradipika and in Gherand Samhita as Mirtasana (death pose).
|English Name||Corpse Pose|
|Meaning||The name Shavasana comes from the words “shava” (meaning “corpse”) and “asana” (meaning “pose” or “posture”).|
|Base position||Lying down on back|
|Benefits||Promotes relaxation, lowers heart rate, blood pressure. It’s a great posture for promoting mindfulness.|
How to do Corpse Pose (Shavasana)
- Lie flat on the back with the arms about 15 cm away from the body, palms facing upward.
- A thin pillow or 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.
Breathing pattern: Natural and relaxed
Mindfully doing Shavasana
There’s more to Shavasana than simply lying down on your back. You should be mindful of your entire body. When getting in to Shavasana, start by focusing your attention to your toes. Then bring it up and focus on your legs, knees, thighs, abdomen, arms, shoulders, neck, head. Lift your legs and gently drop them when you are focusing on your legs. Similarly, lift your back and drop when you are focusing on your abdomen. Lift your shoulders and gently drop them when you are focusing on your shoulders. Once you have completed this, focus your attention on your breath and breath slowly and gently.
Getting up from Shavasana
You should not just open your eyes and sit after completing this. Do the following steps to get up from Shavasana
- Once you have completed Shavasna, gently rub your palms together while lying down till they are warm.
- Gently place the palms on your eyes and open your eyes
- Roll on to side before sitting.
- Do the process of rolling on to the side extremely slowly.
Falling asleep while doing Shavasana
It’s natural to fall asleep while doing Shavasana. If you are a part of a yoga class, it can be embarrassing. However, it’s completely Ok. Shavasana promotes relaxation. However it’s better to be in a state of meditation while doing Shavasana being aware of your breath and focusing on the ajna chakra silencing all the thoughts.
Benefits of Shavasana (Corpse Pose)
- Promotes relaxation: Shavasana is a deeply relaxing pose that helps to release tension and calm the nervous system. It can be especially beneficial for those who are dealing with stress, anxiety, or insomnia.
- Reduces blood pressure and heart rate: Shavasana has been shown to reduce blood pressure and heart rate, which can help to promote cardiovascular health.
- Relieves fatigue: By promoting deep relaxation, Shavasana can help to alleviate feelings of fatigue and promote greater energy and vitality.
- Improves concentration: Shavasana can help to improve concentration and mental clarity, making it an excellent practice for students, professionals, and anyone looking to enhance their focus and productivity.
- Enhances self-awareness: Shavasana encourages a deep level of self-awareness and introspection, allowing you to become more attuned to your thoughts, feelings, and bodily sensations.
- Promotes mindfulness: Shavasana is an excellent practice for cultivating mindfulness, helping you to stay present and fully engaged with the present moment.
Practice note while doing Corpse Pose In Yoga – Shavasana
- Do not move the body at all during the practice as even the slightest movement disturbs the practice.
- A personal mantra may be repeated with every inhalation and exhalation.
- 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.