Ahhh! Savasana!

Ahhhhh, savasana!

My favorite pose! I've got a car plate with the slogan, "I'd rather be in savasana." When I first began practicing, savasana was the "no-brainer" pose that I anticipated at the end of each session. I would just sink into the floor and experience genuine, authentic relaxation. Or so I thought. But paradoxically, I've discovered that doing savasana with a little mindfulness allows the mind to disconnect more effectively.

Five minutes of savasana's deep relaxation and replenishment can be as renewing as a quick nap. The Sandskrit word "savasana" means literally, "corpse pose." It seems a bit morbid to imagine that we end every session in a room that resembles a morgue, but that's not the intention of savasana. After an hour of stretching, challenging, balancing work, the savasana pose gives our bodies a chance to experience a period of total relaxation and disassociation from the distractions of a busy mind and body. When we come out of savasana, our muscles have received freshly oxygenated blood, our minds are calm, and our spirits are reborn.

Getting the most from savasana, here's what Yoga Journal recommends:

Who doesn't want to get the maximum benefit from rest time? So many of us arrive at class exhausted and depleted. Savasana may be the most important pose of our practice. When we leave class feeling relaxed and refreshed, we are more likely to make a settled mind a priority throughout our busy, nonstop lives.

IIdeally, as the our muscles relax in Savasana, our bodies should have room to spread freely on the floor, like an ice cubes melting, losing their hard edges and forming puddles. Any sense of being crowded by objects on the floor, or especially by another person, results in a subtle pulling-in action—there won't be complete letting go. Similarly, any body part touching a wall limits the sense of room to expand and leaves a subtle sense of compression rather than expansion. If you are feeling hemmed in, move from a crowded area to one with more open space

Any pain or discomfort, results in muscle guarding and tension. Shift your position to relieve pain and lead to a deeper sense of letting go. Lower back pain that is a result of over-arching is usually eased by supported bent knees or even a rolled blanket or towel under the knees. The knee-flexed position also decompresses the lower back and lengthens the muscles there. Lower back strain from forward-bending activies such as yardwork or housework, can be eased with a small rolled toewl under the lower back to support the natural anatomical lumbar curve.

In addition to quieting the physical body in Savasana, it's also necessary to calm the sense organs. Soften the root of the tongue, the wings of the nose, the channels of the inner ears, and the skin of the forehead, especially around the bridge of the nose between the eyebrows. Let the eyes sink to the back of the head, then turn them downward to gaze at the heart. Release your brain to the back of the head.

Breath normally through your nose. Feel your stomach rise and fall while your diaphragm does the work.

If your mind begins racing, bring yourself back to the rhythm of your breath.

Enjoy the peace. Enjoy the moment. Savor the joy.

Why the right side?

After savasana has finished, keep your eyes closed and treasure the sensation of peacefulness. Roll gently onto your right side. Traditionally, lying on the right side favors breathing through the left nostril, the entryway for meditation. It is believed that by maintaining the right-sided position, our bodies can hold onto the tranquility of savasana for just a bit longer. Use your arms to gently move into a seated, cross-legged position, keeping the breath gentle and the eyes still closed. Bring your hands to heart center. Ahh, savasana!