Welcome to Yogananda Yoga.
Lie down on your back and you can also place a pillow underneath your knees.
Keep your legs wider than your hips and let your feet fall apart.
Bring the arms away from the body,
Palms facing up,
Shoulders relaxed,
And away from the ears.
If you want you can close your eyes or you can keep them slightly closed.
Take a few deep inhalations and very long exhalations.
Maybe exhale out through the mouth a couple of times.
Just give yourself your mind permission to rest.
As you are lying down here,
Notice your breath moving in and out of your body.
Let your breath follow its natural cycle.
Don't try to control it or send it towards any specific part of your body.
Just be aware of how naturally it occurs.
Gentle,
Deep and silent.
With each inhalation,
Experience the energy of your breath.
With each inhalation,
Experience a sense of expansion,
Overness in the body.
And with each exhalation,
A feeling of relaxation and peacefulness.
Every time you exhale,
Let go of any tension in your muscles.
Let go of any negatives,
Thoughts.
And let go of anything that you don't need anymore.
Breathe in energy and breathe out worry,
Fears,
Negative emotions.
Relax your face.
Maybe have a gentle smile on your lip.
Relax your toes and your teeth.
Rise,
Let them sink.
Relax your forehead.
And every time you exhale,
See if you can let go of the weight of your arms.
Elbows,
Wrists,
Fingers,
Palms,
The hands.
Allow your legs to relax and become heavy.
So heavy,
Even if you want to move them,
You cannot.
And your legs are sinking down from the heels into the floor.
And your legs are sinking down from the heels into the floor.
And your legs are relaxed from the tip of your toes to the ankles,
Cast muscles,
Knees,
Thighs,
Hips.
Allow your legs to fully sink into the floor,
Becoming heavier and heavier.
Relax your back,
Lower back,
Upper back.
Allowing yourself to fully trust the surface you are lying on.
You are in a safe place,
Lying here,
You cannot fall.
Nothing bad can happen.
It's time to let go completely any tension left in your body.
Relax your body,
Relax your abdomen.
Allow the gentle movements of your belly,
Natural movements.
Every time you exhale,
Allow yourself to melt a little bit further down into the earth.
And let go completely to the gravity,
Supported by Mother Earth.
As you are lying here,
Breathing,
Notice the aliveness in your body.
The blood flowing into your veins,
Your heart beating,
Your breath slow and long.
Cough.
Scan your body,
And maybe notice any sensation of warmth or tingling in different areas of your body.
Maybe in your hands,
In your feet,
Your fingers,
The sole of your feet,
Maybe the crown of your head,
Or your heart center.
Allowing things to be just as they are.
Find a sense of coming home to your body as you breathe in and out.
Experience a sense of everything being collected.
And allowing your body to be just as it is.
And allowing to be just as you are.
You are whole.
You are complete and perfect.
You're breathing.
You are alive.
Noticing your breath as it comes in and goes out.
Notice the breath at the tip of your nose,
The fresh oxygen when you breathe in,
And the warm sensation when you breathe out.
And allow yourself to stay in this state for a few minutes more,
Or for as long as you need.
Allowing your body and the mind to feel and embrace the effect and the benefits of this Shavasana practice.
If you're ready to come out of the practice,
Very gently,
Before opening your eyes and starting moving.
