Corpse Pose — Shavasana
The corpse pose is a pose of deep relaxation and surrender. So many benefits come from our practice of yoga, but just like a good meal needs be be digested, Shavasana helps us to absorb and digest the benefits of our practice. For this reason, many consider Shavasana to be the most important pose in yoga. Though this pose looks simple, vast space and interior awareness can be experienced during the practice of this pose. So dive deep into relaxation, and let Shavasana rejuvenate the body, mind, and soul.
Hatha Yoga Pradipika
Corpse (Shava = Shiva)
Lie on the ground in a supine position, bring the entire body into a completely symmetrical position. Feet at a distance of the yoga mat, slightly rolled outward. The hands are placed at a distance beside the body with palms facing upward. The head is in line with the spine, the neck and lower spine may be elongated. Shoulders slightly tucked under to rest in a comfortable position.
Close the eyes and start with an overall relaxation of the physical body. Allow the body to become soft and heavy, while generally relaxing all the groups of muscles.
Continue with a gradual relaxation of the various parts of the body, performed by progressively scanning through the different groups of muscles. The relaxation can be perceived as slowly dipping the different body parts into warm water, which brings about a feeling of relaxation and sensations of slight warming.
The gradual relaxation starts with the legs: From down upward, relaxing the left leg gradually and slowly, starting with the toes of the left foot, and gradually relaxing the entire foot and leg until reaching the left side of the hip.
Repeat continuing in the same manner with the right leg.
Continue with a gradual relaxation of the arms: In the same manner, progressively relax the left arm from the fingertips to the left shoulder.
Repeat continuing in the same manner with the right arm.
Continue with the pelvic area: Relax the muscles of the buttocks, and the pelvic floor muscles.
Continue with the torso: Gradually relaxing the abdomen from down upward, continuing with the relaxation of the back from down upward, followed by the relaxation of chest and shoulders, neck, throat and nape.
Continue with the relaxation of the head: Begin with an overall relaxation of the face.
Followed by a gradual relaxation of facial details: relaxing the chin, lips and tongue, jaw, cheeks and nose, eyelids and eyeballs, eyebrows, forehead, temples, ears scalp, and the entire head.
This concludes the gradual relaxation of the physical body, the entire body is in a state of deep relaxation.
Stay for 2-3 minutes silently, with the mind soft and expanded and awake.
Slowly return to the body, and gently move the toes and fingers, softly roll the head from side to side, and give a good stretch to the entire body.
– Relaxes the whole psycho-physiological system.
– Helps to rejuvenate from physical and mental tiredness. Complete relaxation of the body increases the alertness of the mind, and develops body awareness.
– Develops Pratyahara, as it increase the ability to interiorize.
– Activates the Crown Chakra.
– A variety of diseases can be prevented and relieved by simply relaxing the body and the mind.
– Shavasana is recommended for any problem in the area of the spine.
– Helps to cure high blood pressure, neurasthenia, and diabetes.
– Soothes the nervous system.
– Relieves all ailments and psychosomatic diseases related to excessive stress and emotional pressure.