At the end of each class, you practice it. Maybe even outside of your yoga sessions. This is probably the posture in which you stay the longest. It’s easy … and so difficult at the same time.
Savāsana, literally the posture of the corpse, is more commonly known as the final relaxation posture.
This posture should never be neglected, because it allows an essential physical relaxation! Muscular and nervous fatigue can accumulate during practice. InSavāsana,the body can be totally relaxed, which releases these tensions.
Steps for a good final relaxation
Preamble: Make sure you are not disturbed during this relaxation.
1. Lie on your back, arms and legs slightly apart, palms up, neck stretched down, chin down,eyes closed, eyelids relaxed, shoulders relaxed and mouth ajar.
2. Take a deep breath through your nose, and exhale through your mouth. Repeat this exercise three times. Then let your natural breathing come back into place.
3. Observe this natural breathing, without trying to control it. Welcome it as it is, and with curiosity: is it slow and deep, fast and jerky? How are the breaks between your inspirations and your expirations?
4. Begin a body scan, following the steps outlined below. During this scan, for each part of the body encountered, pay attention to the sensations felt: feel the heat, movement, tension, contact with the ground, etc. ?
Pay attention to the big toe of your right foot, the second toe, and thus continue passing on each part of the body until the right chest (foot, ankle, calf, knee, thigh, groin, buttock, hip, waist, chest); then focus on your right thumb, index finger, middle finger, etc., to the right shoulder. All the right side of your body is released into the ground.
Perform the same exercise on the left side of the body.
Now focus on the space between your two eyebrows, the “third eye”. Release this space. Let all the skin of your face fall to the ground, relax the muscles of the face. Make sure your jaw is relaxed, let your mouth open.
5. Visualize your whole body – right side, left side and head together – released into the ground.
6. Come back to your breath, pay attention to the natural movements of your body.
7. Expand your awareness to surrounding noises. Visualize your body lying in the middle of all this environment.
8. Gently, shake your fingers and toes. Stretch if you feel the need. Then turn on your right side.
9. Congratulate yourself for taking this moment for yourself. Be filled with gratitude to yourself.