The Art Of Shavasana

The art of Shavasana Shavasana means the corpse pose,

The final pose at the time of death.

This is the asana of ultimate relaxation.

Many think of it as the easiest of all yoga poses,

The time to rest after a vigorous yoga class.

But in many ways Shavasana is the most challenging pose because it teaches us to really let go,

To experience the deepest surrender.

An active mind and ego will make the surrender still feel out of reach.

In this meditation we will experience the art of Shavasana and I will teach you my seven part sequence to get into this pose step by step.

With each step your Shavasana will continue to become refined leading to the ultimate relaxation.

It is only when the physical body is completely relaxed that the mind can truly let go.

Any meditation practice can be done lying down in Shavasana.

There's so many benefits to the corpse pose.

Relieving fatigue,

Calming the nervous system,

Alleviating pain,

Deepening sleep,

Easing the breath,

Bringing peace and clarity to the mind.

The deeper your Shavasana the more of these benefits you will experience.

Prepare your setup using supportive yoga props to create a deeper feeling of ease in the body.

Start by covering the yoga mat with a folded blanket for some extra cushioning.

Keep a thin flat blanket at the top of the yoga mat to use under the head and neck for extra support.

Keep a bolster or rolled blanket to use under the knees.

The body tends to cool while lying still so if you need a blanket for extra warmth have it beside you for easy access.

And finally have an eye pillow placed near the head ready to use.

Step 1 Getting into the Pose.

Now that your setup is ready sit on your yoga mat with your knees bent.

Place the bolster under the knees especially if you have low back or hip pain for more support.

At any point if you need to bend the knees and place the feet on the floor to relieve low back tension you can do so.

Cover the lower body with a blanket for extra warmth if needed.

Next place the arms on the floor palms down and lean back to slowly lower the torso onto the floor to come into Shavasana.

Place the thin flat blanket directly under the head and neck but not underneath the shoulders.

Roll the blanket slightly under the neck for higher support if needed.

Adjust the blanket covering you for warmth over the upper body if needed.

Place the eye pillow gently over the eyes.

You are ready to begin your journey into Shavasana now.

Settle your body on the mat so you're as comfortable as you can be.

Step 2 Body Adjustments.

Separate the feet 6 to 12 inches at the heels so the toes extend to the sides naturally.

This invites relaxation all the way up the legs to the hips.

Feel energy flowing through the legs.

Move the arms at least 6 inches away from the side body creating a natural space in the armpits.

Turn the inner arm outwards to create more lengthening.

Feel energy flowing through the arms.

Turn the palms gently towards the sky so the back of the hands rest comfortably on the ground.

Feel energy collecting in the palms.

For a deeper opening of the chest,

Bring the shoulder blades together and tuck the shoulders back and down towards the floor.

Repeat this if necessary.

Lengthen and soften the neck.

Feel the eyes close.

Let the eyelids become heavy.

Let the eyes gently rest inwards and feel your gaze directed towards your inner self.

Take a few slow deep breaths.

Step 3 Contact Points.

Be aware of all the contact points where your body touches the floor.

Find a point on the back of the head where all the weight of the head can rest down effortlessly.

Let the head feel supported and allow the neck to soften and relax.

Become aware of the spine lengthening and have a sense that it is long.

Feel an evenness between the right and left sides of the body.

With each exhalation,

Feel the full weight of the body being held by gravity and being supported by the earth.

Let your exhale become longer and deeper.

Step 4 Relieving Tension.

With each exhalation,

Feel yourself letting go everywhere.

Soften your facial muscles.

Let softness spread around the eyes,

The temples,

And slowly into the cheeks.

Let the skin on your face soften,

The lines on your face soften.

Keep the teeth slightly parted even though the lips are closed.

Relax the tongue and allow the jaw to soften.

Let the body continue to settle with each exhalation.

Scan the body from head to toe to see which areas have tension or pain.

Let the breath gently flow into those areas and massage that space from within.

With each exhale,

Let go of the pain,

Tension,

Or tightness anywhere in the physical body that you no longer need to hold on to.

Relax the entire spine starting at the sacrum,

The tailbone,

And go up the spine one vertebra at a time,

Feeling each vertebra press into the earth.

Feel the entire spine relax.

Feel the breath softly massage the inside of the body.

Let the whole body relax.

Let go of any mental or emotional stress with each exhalation.

Deeper and deeper,

You are completely letting go.

Step 5.

Awareness of Space Become aware of the space occupied by the whole body and the space all around you.

Be aware of the space within you and the deep feeling of peace within you.

Let that feeling of spaciousness within you grow.

Limitless space.

Visualize your body as if you're seeing it from above.

See your whole body lying perfectly still in Shavasana.

Step 6.

Breath Awareness This is where the art of relaxation begins to deepen.

Use the breath to cultivate a deeper feeling of stillness.

Be aware of the gentle,

Fluid movement of the breath through the body.

Feel the settling of the body and the softening of the breath.

Feel the breath flowing through the body like a slow motion wave from the crown of the head to the toes and back up again.

Allow the breath to feel smooth,

Soft,

Luxurious as it moves gently through the whole body.

Smooth,

Soft,

Silky inhale.

Smooth,

Soft,

Silky exhale.

Breathe slowly and deeply into the abdomen,

Gentle belly breathing.

Let the abdomen feel relaxed,

At ease.

Let the breath fill you.

Breathe in serenity.

Breathe in lightness.

Breathe in infinite peace.

Let the breath become more and more refined as the awareness turns inwards.

Step 7.

Going Deeper Observe the flow of energy,

The flow of awareness within you.

Feel your body's vitality awakened.

Feel your body's innate intelligence awakened.

Listen to the sound of your heartbeat,

The rhythm of life within you.

Let that sound carry you deeper and deeper.

Stay connected to your breath and experience the oneness with all of life.

Enjoy this state of profound relaxation,

Spreading through your body and your mind.

You have created a cellular memory of this relaxation,

A cellular imprint in every part of your body.

Each cell of the body is completely relaxed.

Each cell is a wellspring of peace.

You can call on this memory whenever you need to feel relaxed,

Whenever you need to let go.

The art of Shavasana is the art of letting go.

Death is simply a letting go,

Entering into a state of peace.

You experience a mini death every night when you fall asleep and let go of the conscious mind.

Feel yourself letting go everywhere,

Deeper and deeper.

For the next minute or so,

Experience the deep silence and stillness of Shavasana as you continue to observe the gentle movement of your breath.

.

.

.

The art of Shavasana is the art of divine surrender.

Experience complete surrender within you now.

Surrender to the universe.

Surrender to the divine lila or play of life.

Surrender to your life's path.

Surrender to your heart.

.

.

Coming out of Shavasana and this deep state of peace should be a gentle transition,

Moving in slow motion.

Start with remembering where you are lying down on your mat.

Remember the space around you and the room you are in.

Be aware of your physical existence.

Feel your body resting on the mat and feel the contact points with the ground.

Gently stretch,

Moving the fingers and toes.

Move in whatever way feels good to you right now.

Stretch the arms overhead while pointing through the toes and lengthening the whole body.

Move the head and neck from side to side.

Now bend the knees,

Placing the feet on the floor and feel that connection to the earth.

Bend the knees into the chest and gently sway from side to side to massage the spine if that feels good to you.

Gently roll to one side and rest in fetal position,

Moving slowly and moving with awareness.

Use your hands to push up into any comfortable seated position.

Keep your eyes closed and take a few deep breaths.

Sitting tall,

Observe the effects of this practice on your body,

Your breath,

Your mind and your heart.

Bring the hands to the heart in prayer position.

Namaste Mudra.

Gently bow the head towards the heart.

Acknowledge the divine light within you which is in all living beings.

Namaste.