Lay down, cover your eyes with a yoga eye pillow and a blanket ( if you are prone to getting cold). Let your legs and feet flop out, rest your arms slightly away from your sides, palms up and part your lips slightly to release any tension in your jaw and teeth. Now simply focus on your breath. You have successfully begun the relaxation process.
Lying down triggers a whole new response in your nervous system and is an excellent way to spend time in silence.
Photo os savasana pose by Kelly loves whales:
The healing benefits of savasana – corpse pose:
- Releases fatigue from your body
- Melts away your stress and tension
- Nourishes your nervous system
- Strengthens your immune system
- Brings back your scattered energies
- You feel more centred
Focus on your breath or a simple mantra:
If your mind is restless then gently place your awareness on your breath or by repeating a mantra. Here’s a few suggestions.
- Let your mind follow your breath. Once your breathing slows down then your mind will automatically follow.
- Repeat an affirmation in your minds eye. Breath in “I am calm” Breathe out “I am relaxed”
- Or, let your mind focus on relaxing every part of your body. Start feeling your toes relax, then move your awareness to focus on relaxing and softening your feet, then to your ankles, legs and so on.
Make sure you are extra comfortable:
To get the most out of your “deep rest” make sure you are as comfy as possible. Please, don’t give your mind anything to complain about or it will. Here’s a few simple things I do to make sure I’m extra comfy.
- Wear socks and cover myself with a blanket. You will cool down very quickly.
- Place an eye yoga pillow filled with lavender on your eyes – it encourages them to relax
- Play soft calming music in the background (I even spray my face with rose water so my sense of smell is happy)
- Place a blanket under your neck/head if needing extra support
Enjoy 20 minutes daily:
For your body, mind and nervous system to experience the maximum benefit, it is recommend that you practice savasana for at least 20 minutes each time.
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{ 5 comments… read them below or add one }
It is so hard to get people to relax at the end of a yoga practice.
I go around and put a dab of lavender essential oil on their forehead (with permission of course).
Then I go around to each person, and lift their leg at their ankle, sway a bit from side to side, then do a gentle leg pull. Then do the same for the other side (again, with their permission, of course).
Then I continue with the guided relaxation of the body parts, sometimes do the retention breath, to really get some good deep breaths going, then I just let the soothing music, do its job.
Sometimes there are a couple of good snores happening before I bring them out of their bliss!!
gaileee
I find myself needing this type of rest around 2pm or 3pm each day. I´ll give it a try. Thanks!
Many blessings,
Art Gonzalez
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Playing soft music always make it a little better for me.
Will try the other tips. Thanks.. You have a great blog here. Bookmarked it.
Shamelle
Thanks for this very informative post. This is a nice blog and will be looking forward to read more from you.
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What a great idea. I am doing bikram yoga 4 times a week and love the savasana. Haven’t thought of just doing it at home every day.
Will definetely start introducing this in my daily routine.
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