Today we are going to be practicing a relaxation asana known as Shavasana.
This can be practiced before and after a yoga session and at any time that the body becomes tired.
Shavasana brings awareness into the muscles of the body and you may notice where you are holding tension in your body.
In Shavasana we relax into consciously releasing the tension in our muscles.
This assists to give your body the rest and the space that it craves.
Shavasana can be practiced before sleep.
It develops body awareness as well as supporting the awareness of the mind.
You can create a personal mantra on the in-breath and the out-breath throughout Shavasana.
For example you could repeat I am breathing in and I am breathing out on the in-breath and the out-breath.
So to begin our session today it's a good idea if you have a yoga mat as it is a lying down exercise.
I invite you to lie flat on your back.
You may have a pillow or a cushion under your head.
You can place a cushion or folded blanket under your knees to take the pressure off your lower back.
Lie gently on the ground with the earth supporting you.
Your arms should be about 15 centimeters from your body with your palms facing up.
For your fingers to curl up slightly move your feet slightly apart and let them fall to the sides.
Close your eyes gently.
Your head and spine should be in a straight line.
Let's begin.
Begin by becoming aware of your body.
Just scanning your body from the tips of your toes to the top of your head.
Relax into your body.
Find your center.
Letting go of the need to be doing anything at all.
This is your time for rest and relaxation.
Witness to your breath.
Notice the inhale as you breathe in.
Notice the exhale as you breathe out.
Breathing deeply into your belly.
Breathing in.
Feeling your tummy expanding slightly as you inhale.
Feel your spine as you exhale.
Breathing in and breathing out.
On the next inhale,
Speak to yourself.
Breathing in and on the exhale repeat to yourself.
I am breathing out.
Just feeling your body beginning to relax as you breathe in and out.
I'm breathing in.
Breathing out.
I am breathing in.
I am breathing out.
Remembering to breathe a full steady and connected breath.
Breathing in and breathing out.
I am breathing in.
I am breathing out.
Bringing your awareness to your body now and again scan your body from the tips of your toes to the top of your head.
Just noticing and observing how you feel in your body as you're resting on the floor supported beneath you.
Mother Earth always there for you.
Keeping you grounded.
Keeping you centered.
And the sky above you creating spaciousness and awareness.
Awareness of your breath as you breathe in.
For the next few breaths bring your awareness to the middle of your forehead where your third eye is also known as the Ajna Chakra.
Breathe into this center.
Relaxing and breathing.
Being aware of your own consciousness.
Being aware.
Breathing in and breathing out.
Breathing in through your third eye and breathing out.
Conscious awareness throughout your whole body.
Relaxing and breathing.
Bringing your awareness now to the soles of your feet.
Just noticing and observing the tops of your feet,
Your calves,
Your knees,
Your thighs,
Your pelvis,
Your hips,
Lower back,
Your belly,
Mid-back,
Chest,
Upper back,
The length of your arms from the shoulder to the tips of your fingers,
Throat,
Face,
Your head and the top of your head.
Bringing full body awareness into your consciousness as you relax and breathe.
Breathing in and breathing out.
Your awareness now to your toes.
Consciously go.
Relax your toes.
Soles of the feet relax.
Tops of the feet relax.
Ankles relax.
Calves relax.
Shins relax.
Knees relax.
Thighs relax.
Pelvis relax.
Hips relax.
Lower back relax.
Lower belly relax.
Mid-back relax.
Solar plexus relax.
Chest relax.
Upper back relax.
Heart relax.
Throat relax.
Neck relax.
All the muscles in your face relax.
Your head relax.
Top of your head relax.
Relaxing the length of your arms from your shoulder to your elbow to your wrist to your fingertips and finally relaxing your mind and letting go.
Breathing and relaxing.
Scanning your body from the tips of your toes to the top of your head.
Feeling a deep sense of relaxation and letting go.
A deep sense of body awareness.
A deep sense of grounding and connectedness as you breathe in and out.
Being aware of your whole body and allowing it to be rhythmic and relaxed as you breathe in and out.
Breathing deeply into your belly and allowing your breath to flow out.
As you breathe in silently repeat to yourself.
Breathing in.
Breathing out.
Breathing in.
Relaxation.
I'm letting go.
Breathing in.
Relaxation throughout my whole body.
Letting go.
Letting go into relaxation.
Feeling at peace and relaxed.
In a moment it will be time to come out of your relaxation shavasana.
Take a few more breaths in and out.
Begin to bring some awareness into your body physically by wriggling your fingers and your toes and gently bring your knees towards your chest onto your left side.
Resting for a few moments before you guys begin to sit up.
When you are ready bring yourself to full alertness.
Thank you for sharing this shavasana practice with me today.
Know that you can return to this practice at any time.
