Differend ways to prop up shavasana for increased relaxation and comfort for final relaxation.Yoga Props needed: Rectangular Bolster, Eye Pillows/Cover, Blanket, Relaxing music CD or Yoga-Nidra Audio, low lightning.
You can also use a blanket to cover yourself for added comfort and warmth. Once your body stops moving, the heat generated from the yoga class begins to dissipate. Most people find that a cold body reacts with muscle tension and resistance.
Gently place an eye pillow over the eyes and temples. The weight of the eye pillow creates a sense of ease and release in your facial muscles.
For an increased sense of grounding, place an eye pillow in the palm of each hand, or on each wrist depending on your comfort.
Place the bolster under your knees to support the lower back.
Before you settle in relaxing posture, lying on your back, lift your pelvis and slide your tailbone away towards your heels to comfortably spread your lower back.
Keep just a light, natural arch to your lower back. Rest your pelvis on the ground. Lengthen your legs, opening legs hip width apart. Let your legs and feet evenly and naturally roll outwards and feel your groin soften.
Lift your arms and shoulders up enough to spread your shoulder blades and back ribs. Ease your shoulders away from your neck.
Roll shoulders back and down, than lightly slide your shoulder blades more under and down your back to enhance the expansion of the chest and anterior shoulders.
Lift and opend your chest to be able to draw more oxygen into your lungs.
Then,roll your upper arms and forearms out to move your palms of hands towards the ceiling and rest your arms beside the torso at about a 45-degree angle. Place your palms up to encourage your chest and shoulders to open. Image your collarbone and chest spreading as your arms settle.
Lengthen the back of your neck by slightly moving your chin towards the chest.Slightly open your mouth and relax your jaw and your tongue down.
Once comfortable, take a slow deep inhale. As you exhale, let your body relax and sink into the floor. Maintain stillness as you relax and quiet the mind. Picture your whole body rejuvenating and resting. Feel your eyes relax into the sockets. Soften the tongue, lips, jaw and forehead. Let the heart, lungs, and other organs relax.
Continue to gaze inwards watching your body and mind rest. Relaxation can last from 5 to 20 minutes.
To exit, inhale bringing your legs into your chest and exhale gradually hugging your knees into your body and rock side to side several times. End rolling to the right pausing to feel your self mentally centered. Push from the right up to sitting. Take a moment to sit tall and feel the calmness Savasana has created.
Article writen by Kreg Weiss, B HKin
You can also use a blanket to cover yourself for added comfort and warmth. Once your body stops moving, the heat generated from the yoga class begins to dissipate. Most people find that a cold body reacts with muscle tension and resistance.
Gently place an eye pillow over the eyes and temples. The weight of the eye pillow creates a sense of ease and release in your facial muscles.
For an increased sense of grounding, place an eye pillow in the palm of each hand, or on each wrist depending on your comfort.
Place the bolster under your knees to support the lower back.
Before you settle in relaxing posture, lying on your back, lift your pelvis and slide your tailbone away towards your heels to comfortably spread your lower back.
Keep just a light, natural arch to your lower back. Rest your pelvis on the ground. Lengthen your legs, opening legs hip width apart. Let your legs and feet evenly and naturally roll outwards and feel your groin soften.
Lift your arms and shoulders up enough to spread your shoulder blades and back ribs. Ease your shoulders away from your neck.
Roll shoulders back and down, than lightly slide your shoulder blades more under and down your back to enhance the expansion of the chest and anterior shoulders.
Lift and opend your chest to be able to draw more oxygen into your lungs.
Then,roll your upper arms and forearms out to move your palms of hands towards the ceiling and rest your arms beside the torso at about a 45-degree angle. Place your palms up to encourage your chest and shoulders to open. Image your collarbone and chest spreading as your arms settle.
Lengthen the back of your neck by slightly moving your chin towards the chest.Slightly open your mouth and relax your jaw and your tongue down.
Once comfortable, take a slow deep inhale. As you exhale, let your body relax and sink into the floor. Maintain stillness as you relax and quiet the mind. Picture your whole body rejuvenating and resting. Feel your eyes relax into the sockets. Soften the tongue, lips, jaw and forehead. Let the heart, lungs, and other organs relax.Continue to gaze inwards watching your body and mind rest. Relaxation can last from 5 to 20 minutes.
To exit, inhale bringing your legs into your chest and exhale gradually hugging your knees into your body and rock side to side several times. End rolling to the right pausing to feel your self mentally centered. Push from the right up to sitting. Take a moment to sit tall and feel the calmness Savasana has created.
Article writen by Kreg Weiss, B HKin
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