Shavasana: All you need to know about

Shavasana: All you need to know about

Introduction

Shavasana is an excellent yoga pose for relaxation and rest. It is one of the lying restorative yoga poses. For this reason, it is practised when one gets mentally or physically tired. That being so, it is often practised after the completion of an Asana Session or intermittently in between two postures. Moreover, in the practice of Yoga Nidra, we use Shavasana as the posture.

Shavasana Information

Pose NameShavasana or
Savasana
Sanskritशवासन
IASTśavāsana
English NameCorpse Pose
Other NamesMrtasana
Death Pose
Pronunciationshah-VAHS-anna
OriginMedieval Period
Hatha Yoga Texts
LevelBasic
GroupRestorative Poses
TypeLying Poses

Shavasana Meaning

The Sanskrit word Shava means a corpse. Therefore Shavasana means Corpse Pose. When performed, the body looks like a corpse without any movement. For this reason, this pose gets this name.

How do you spell Savasana

Normally it is spelled as Shavasana and at sometimes as Savasana.

Shavasana Step by Step Procedure

Safety and Precautions

This posture is the easiest one to perform without any impending risks. Unless your doctor specifically instructed you to avoid a lying position, you may go for it.

Of course, a person in her second and third trimester of pregnancy should avoid this posture, at least if not for a shorter duration, say couple of minutes. But Why? Here comes the answer.

The back sleep position rests the entire weight of the growing uterus and baby on your back, your intestines and your vena cava, the main vein that carries blood back to the heart from your lower body. This pressure can aggravate backaches and hemorrhoids and make digestion less efficient, interfere with circulation, and possibly cause hypotension (low blood pressure), which can make you dizzy. Less-than-optimal circulation can also reduce blood flow to the fetus, giving your baby less oxygen and nutrients https://www.whattoexpect.com/pregnancy/sleep-solutions/pregnancy-sleep-positions/

Preparatory Poses

We have already seen that Corpse Pose is the easiest one to perform. Hence, it requires no preparation. Pretty cool. Isn’t it?

Shavasana Steps

Step 1

Firstly , Lie on your back. Keep your arms 10 to 15 cm away from your body placing your palms facing up. Let the finger curl up a little.

Step 2

Secondly, keep your head, torso, and legs in a straight line with a little gap in between the legs.

Step 3

Thirdly, close your eyes. Breathe slowly. Ingrain the feeling that your entire body is relaxing and every organ is free from any pressure.

Step 4

Similarly, instil the feeling that your mind is experiencing peace and harmony. Feel that you are free from all negative feelings like anger, jealousy, pride, hatred, and egoism. Strongly believe that you will not allow these feelings to take away your peace and inner joy. Continue this step until you have the confidence that you are free from negative feelings and you are enjoying the peace.

Step 5

Lastly, aware of your breathing or chant a mantra. Keep your mind not distracted.

Shavasana Duration

As far as one practices Corpse Pose for relaxation of body and mind, he should take the complete procedure for practice mentioned above for a duration of fifteen to thirty minutes.

When this posture is performed at the end of an Asana session, one should perform this posture for at least 10 to 15 minutes. In this case, Step 4 may be skipped.

If it is performed in between two postures, one may limit the duration to a couple of minutes conveniently skipping Step 4 and Step 5.

Performance Tips

Main objective of this posture is relaxation of body or mind or both. If the mind is subject to distraction, this posture does not yield desired results. Therefore, the important point is not get distracted. A corpse has no reaction for whatever action it is subject. Cultivation of the mind like a corpse is the very requirement for this practice.

Shavasana Benefits

Drives out Stress and Anxiety

Corpse Pose drives out the stress, tension, depression, and fatigue experienced by the nerves, muscles, limbs, and organs of the body. As a result, the body gets relaxed. Once the body experiences the relief from the pressures, it creates harmony with the mind. Thus stress and anxiety of mind also released. A study on corpse pose suggests that a person practicing Shavasana can successfully reduce the physiological effects of stress.

Helps in conditions like Diabetes, Hypertension and Insomnia

This posture helps to control Diabetes.

As we have already seen, Corpse Pose gives relief from stress and Anxiety which are one of the reasons for Hypertension. Hence this posture helps in conditions of Hypertension and related cardiac issues. A study by Sundar S, Agarwal K et al. concludes that with use of yoga (Shavasana) in therapy of hypertension, requirement of anti-hypertensive drugs may be significantly decreased and in some cases may be totally dispensed with and it may be an useful adjunct in treatment of hypertension.

The findings of various medical studies show that the practice of Corpse Pose provides relief from insomnia.

Gives a deep meditative state of rest

Corpse Pose gives a deep meditative state of rest. It improves concentration and memory.

Serves as restorative process

After the completion of a fast paced Asana session or in between two hard-to-perform postures, Shavasana serves as a restorative process that rejuvenates the tired nerves, limbs and muscles.

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