Crops Pose

Shavasana

by Steve Johansen, Hummingbird Pilates and Yoga

 

This month I'm going to talk about what is undoubtedly, the most important yoga pose of all. Shavasana. In Sanskritit is pronounced (sha-VAH-suh-nuh). The English translation is Corpse Pose, because you lie as still and peacefully as possible.

 

I have noticed over many years that I have been teaching, Shavasana a favourite pose of my students, which they look forward to at the end of the class. A welcome rest from effort of moving through their yoga practice. Shavasana encourages them to relax, taking the time to be still and at peace. In my mind there is no better pose for learning how to relax and to create a basic meditative state.

 

Yoga is often described as a moving meditation, although Yoga and meditation seem similar; they’re not quite the same. Yoga helps to develop an awareness of mind, body, and spirit by focusing on moving in time with the breath through the asanas, finding balance and calming the mind.

Meditation is the practice of quietening the mind, while still focusing on the present moment.

Shavasana bridges the gap between Yoga and Meditation, promoting a quietness of the mind and stillness of the body, while maintaining an awareness of the present moment.

 

Where to start

I like to come into this asana, by laying down on my back. I inhale slowly and then as I exhale, I draw the knees into my chest, lifting my nose to my knees, holding my knees in tightly and keeping my chin tucked. I then lower my head, so the base of my skull gently rests on the floor, then I lift my chin slightly to lengthen the back of my neck. Holding onto one knee I extend one leg out along the mat, keeping my lower back down and connected to the mat, I then extend the other leg out, allowing space between my feet, as I let my feet roll outwards, I feel my legs and hips relaxing and my belly softening. This also lets my lower back relax, lifting slightly into a neutral position, further helping me to relax. I leave a space between my arms and my body, stretching my arms towards my feet, and as I turn my palms facing upwards, I can feel my collar bones broadening and my shoulders relaxing. Gently closing my eyes as my body and breath soften and settle into Shavasana.

After controlling my breath throughout my asana practice, it usually takes me a few breaths to allow my body, heartbeat, and my breath to soften sufficiently to relax. The more my body relaxes, the more I notice myself finding a stillness in my body and quietening of my conscious mind. This is where I must start working to maintain my mental focus to achieve Shavasana.

To keep my mind quieted, I start to introduce a mindful meditation technique called a body scan. Focusing my breath and allowing each part of my body to relax in turn bit by bit.

First I notice the points of contact my body has with the earth beneath me, the back of my head, my shoulders my arms even the backs of my hands, how my ribs press into the mat with each inhalation and how I sink a little deeper into relaxation on each exhalation, how my buttocks, the backs of my thighs and even the carves and heels of my feet, connect to the ground beneath me.

I continue to observe my breath, on my next inhalation I draw my awareness to my big toes, and without rushing, allow each toe in turn to relax on the exhalation, slowly working down to my little toes, then to the soles of my feet, imagining my ankles relaxing, my calf muscles and the back of my knees, slowly working upward with each in breath. On each inbreath I think about the next part of my body, and on each outbreath, I allow it to relax and so on. If I find any stubborn areas of tension, say in my hips or lower back, I allow myself to relax for a breath or two, before moving slowly onwards and upwards, to my ribs, feeling them expanding with each inhalation and allowing myself to ease a little more deeply into relaxation with each exhalation. I often find I hold tension and stress in my shoulders, again pausing for a breath or two, before working down my arms to my hands, allowing each finger in turn to let go of any grip they retain, before traveling back up my arms up to my shoulders again. Finally, letting go of any tension in my neck and the base of my scull, allowing my forehead to relax and my eyes to sink into their sockets, to let my jaw relax I leave space between my back teeth, my tongue rests in the roof of my mouth.

When I'm ready to come out of the pose, I start wriggling my fingers and toes, introducing more movement to my ankles and wrists, then my knees and elbows, as I feel my breath deepen, I like to take a full body stretch, reaching my arms above my head. But I have noticed that some people like to draw their knees in and rock gently from side to side. There's no right or wrong, it's what's right for you. When I feel ready, on my next exhalation, I draw my knees into my chest and gently roll over onto my right-hand side, into a foetal position, allowing my head to rest on my outstretched right arm. Giving myself a few moments before gently opening my eyes, then pushing myself up into a comfortable crossed leg seated position. 

For those of you who would like to know more of the benefits of Yoga or think you might like to experience a guided Shavasana, please join me at my studio, using this free pass code HPYFREECLASS. My gift to you.