This is one of the most important yoga postures of the class, used by yoga from the past and called Savasana or posture of the corpse, since the practitioner, in order to loosen all his musculature well, must get as immovable as possible. It is destined to rejuvenate the body, mind, and spirit.
It is a “drug” of easy application and for which there are no contraindications. Relaxation allows us to stop and let go, thus triggering physiological but also psychic benefits.
Anyone, in a few weeks, if he practices regularly, can get deep phases of relaxation, very beneficial and healing.
PRECAUTIONS FOR SAVASANA, THE POSTURE OF THE CORPSE
Injury to the back or discomfort: Do this with knees bent and feet on the floor, separated at hip distance, or tie thighs parallel to each other, (taking into account not to place the heels too close Of the buttocks) or support knees bent over a pillow.
If you are pregnant, rest your head and chest on a pillow.
For the practice of relaxation, it is better to have an empty stomach. Wear comfortable clothes, do not push, and choose a quiet stay as possible, avoiding being disturbed. A soft light is preferable and a surface neither too hard nor too soft should be selected, which may be a folded blanket in four, a carpet, a carpet or the like. During practice, you should try not to let yourself be overcome by sleep. Relaxation should never be left unpredictably; you have to take several deep breaths and gradually move the different parts of the body before you leave the relaxation. If you require a cushion to place under the head or kidney area or another part of the body, you can do so. Do not worry at all if there are symptoms of relaxation, like the feeling of weight, heat or lightness; Loss of the notion of time, of space or of some part of one’s body, the sensation of falling, and so on.
Although relaxation can be done seated, it is best to learn to relax in depth is to use the supine position, that is, to extend on the back, to place the head in the point of greater comfort and to place the arms in the ground, to both sides of the body. One is slowly sliding the focus of attention through the different parts of the body, from the feet to the head, feeling and releasing, feeling and releasing. But someone else can, with his whispering voice, help us relax.
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A session can last fifteen or twenty minutes and even longer. The important thing is to go feel each part of the body and try to let go. It is simply a matter of exercise.
STEP BY STEP FOR SAVASANA, THE POSITION OF THE CORPSE
Lying comfortably on your back, try to maintain as much immobility as possible, staying very attentive. Place the head at the point of greatest comfort and keep the eyelids closed. Breathe in slowly, preferably through the nose. Become aware of the different areas of the body to loosen them as much as possible.
Direct mental attention to feet and legs; Feel all the muscles in these areas and loosen them deeply. Feel that they become loose, very loose, completely loose and relaxed; loose, very loose, totally loose, abandoned more and more abandoned, more and more abandoned.
Now relax the stomach and chest. All the muscles of the stomach and chest are in a state of laxity and abandonment, laxity and abandonment. And as the muscles of the stomach and chest become loosened, so do those of the back, arms, and Shoulders. All the muscles of the back, the arms, and the shoulders relax more and more, deeply, more and more, deeply.
Direct mental attention to the neck. The muscles of the neck, soft, soft, without tension, without stiffness; Soft, smooth, without tension, without rigidity. The jaw, slightly dropped, loose and loose, abandoned; Lips, flaccid; Cheeks, soft; the eyelids, deeply relaxed; Forehead and eyebrow, smooth, without tension, without stiffness.
All the muscles of the body are loosening more and more, deeper, deeper and deeper. And every day the relaxation will be deeper and more restorative, deeper and more restorative. All the muscles are submerged in a state of deep relaxation, well-being, and rest, deep relaxation, well-being and rest.
VARIATIONS FOR ACCESSIBILITY
If it is difficult for you to release the heads of the thigh bones and soften the English, put some weight on your thighs, parallel to the fold of the English. Then imagine that the heads of the thigh bones sink away from the weight, towards the ground.
Relaxation can be practiced independently of physical yoga exercises or after having performed a session of postures and breathing control techniques. Many people get much deeper phases of relaxation after practicing yoga postures.
The frequently practiced relaxation contributes to the resolution of internal conflicts, prevents hypertension and disorders of the digestive system, develops pure mental attention, helps to combat melancholy and stress, avoids cardiovascular disorders and increases the endurance of the body and the body Immune system. Relaxation also helps to combat irritability, functional neurosis, neurasthenia, and some types of phobias and obsessions.
A well-practiced relaxation reaches the body and mind and is cultivating an attitude of inner peace, balance, and equanimity that can then be maintained in everyday life, as it gains the so-called “relaxation response”, which then reigns At any time or situation. In this way, the relaxation helps us to face difficult or conflictive situations in daily life, adverse circumstances, and vicissitudes.