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It's 11:29 and the yoga class needs to be over. There are places to go, things to do, and chores on "to-do" lists. It's tempting to bolt out the door as a class settles in for Savasana. I would argue (gently, I hope) that the need to get up and out of the Group X room is the very reason to stay for Savasana. Those last moments of deep relaxation are one of the greatest benefits of your practice--those few moments of stillness will pay off throughout your day.
Savasana, or Corpse Pose, is the name used to describe the asana that is generally performed at the end of any yoga practice. The purpose of this pose is to provide relaxation after a vigorous session and to allow the heart and lungs to recover. Perhaps more importantly, for the mental aspect of yoga practice, Savasana relieves stress, pressure, and anxiety. Savasana calms the mind. The origin of the name of this pose, "Corpse" or "Dead Body," is that the body has an opportunity to regenerate energy and arise from the asana with renewed energy, balance, and poise.
Savasana is silence. The body doesn't make a sound; it is completely motionless. Savasana is an experience of stillness in the entire body. For this reason, one of the principles of yoga etiquette is that Savasana is a time of quiet: no cell phones, no rustling, no doors slamming shut. There isn't a Group X instructor who would enter the room during Savasana--this time is of utmost importance.
Though it appears that the class is "resting," Savasana is not intended to be a chance for a mini-nap. If someone drifts off to sleep during Savasana, it's a sure sign of sleep deprivation. The mental and physical state of Savasana is to achieve a balanced state between activity and inactivity, between outer directed focus on the larger world and unconsciousness. Ideally, during Savasana, the mind is at rest and consciously focused on the self.
All that being true, getting into a good place while in Savasana can be difficult. Sometimes restlessness distracts the mind and body. Once in Savasana, accept restlessness and "fidgets" as part of the process. Observe without judgment. Focus on your breathing to deepen interior awareness.
Deceptively simple, there are a few technique to help achieve Savasana with minimal frustration:
Practice Savasana in a room with minimal lighting. Bright, glaring light is counterproductive for this asana. This is the one time when all the lights are extinguished during our practice.
Sit down on the floor or mat with your legs outstretched in front of you and your back straight. Use your elbows to lower your body to the floor. Lie full length on your back on the floor, with the feet a little bit apart and the arms comfortably extended alongside the body. Rotate your shoulders up, back, and then down so that the palms of your hands are facing upwards. Relax your entire body, beginning with the feet, and working up to your head. Move your head around to ground the weight of your head toward the back of the skull. Close your eyes and take several normal breaths. Be aware of your body, the whole body, and stay with this experience. Once you are comfortable, avoid fidgeting, scratching, wiggling.
Relax the hinge of your jaw. Keep your mouth close, but let your jaw relax and let your tongue fall into the soft part of your mouth's palate. Relax all the muscles of the face. Let your eyes fall deep into their sockets. Focus your eyes down toward your heart. Breathe gently, letting your stomach rise and fall with each respiration.
When your concentration slips and distractions enter your mind (as they will inevitably), let go and refocus your attention. Return to the experience of stillness. This cycle may occur several times within a few minutes. Gently and patiently, bring your focus back to your self. If you begin to drift off to sleep, change the rate and depth of your breathing; this will help you overcome drowsiness.
When Savasana is finished, slowly move your body into outer awareness. Wiggle fingers and toes. Bend one or both knees, taking the soles of the foot (or feet) to the floor. Then, with eyes still closed, roll onto your right side. When you are ready, with your elbows and hands, bring your body off the floor. Try to preserve Savasana's inner stillness as long as possible--that inner stillness will carry you through the day with harmony, balance and poise.
Until next week, namaste,
Nancy
