Savasana, or cadaver pose, is the final pose of the flow of yoga. It is designed to restore the body and mind after a physically difficult practice. First, put a rug or towel on a hard surface. Lie on your back. Keep your legs and arms relaxed, letting your hands look up. After realizing each part of the body, control your breathing slowly and confidently. Wait five minutes.
Yoga can do amazing things for your health – there is no doubt about it. Each step can bring amazing benefits. But, did you ever think about the final? Many streams end with Savasana, a pose that is more important than you think. In fact, its benefits can extend far beyond your yoga practice.
What is Savasana?
Savasana, or cadaver pose, is the common final posture of yoga practice. It is extremely peaceful and does not require any physical exertion. Instead, it’s all about rebuilding. The body, mind and spirit can recover during this state.
For an outsider, it may look like a dream. But this is far from true! Lying during this body-yoga posture, you can surrender at the present moment.
Advantages of Sawasana Yoga
In general, yoga is a real treat for your body. Everything, from your memory to balance, will improve. Regular practice also relieves stress in your muscles. But when it comes to Savasana, the benefits become even more specific. Doing three months of the Corpse Pose can alleviate headache, insomnia and anxiety.
A study on college students showed that a yoga training program, including Savasana, had a positive effect on physiological parameters such as lung capacity, vital capacity, blood pressure, and heart rate.
According to the magazine “International Journal of Exclusive Management Research”, the following advantages of Savasana: 3
- Savasana is very useful for lowering blood pressure, insomnia, anxiety, pressure, muscle tension and increasing energy, memory, attention, concentration and self-confidence.
- This asana helps to stimulate blood circulation and trains internal organs, relaxes the body; Reduces headache, fatigue, tension, mild depression. It helps to calm the mind, refreshes and rejuvenates the mind and body.
- This is useful for people suffering from neurasthenia: a general feeling of fatigue, nervousness, diabetes, asthma and upset stomach, constipation, lumbago, and a deeper and stronger sleep.
- Savasana gives a deep, meditative state of rest, which helps in the repair of cells and tissues and is an excellent assistant in stress.
The meditative nature of Savasana is the main advantage. Since this is done at the end of the session, it helps the mind to cover everything that you just did. It also calms the nervous system and allows you to think about your practice. Your muscles are in a state of rest, so this is a great way to cool down after stretching.
7 Steps to Savasan
1. Select the right surface
Savasana should be made on a hard surface. Solid, tile and concrete floors – all these are ideal options. However, you should also use a rug or towel. This will make the surface more comfortable to lie down.
2. Make Space
Since you have to completely lie down, the release of the space around you is the key. Remove any stray items, such as water bottles and sneakers. Even the blocks of yoga must be abolished.
If you are in class, make sure that you are not too close. If necessary, change the position of the mat. Remember, it is important to respect the personal space of your classmates.
3. Lie Down
Lie down on your back, keep your shoulders touching the floor. You can change the pose and put the chin under your knees. Otherwise, your back should be on the floor at any time.
Let your body plunge into the Earth. Mentally pay attention to your whole body, releasing tension when necessary. You also need to relax your face and eyes.
4. Relax your legs and arms
Your legs and feet should be “lowered”. Recognize and let go of the need to keep them completely straight. What about your hands? Place them on your side, about six inches from your body. Put your palms up, allowing your fingers to curl naturally. You do not have to put energy into your muscles.
5. Control your awareness
Savasana is a recognition of the current state of your body. After you’ve laid down, think about the sequence that you just made. Pay attention to how physically your body feels. Pay attention to the right leg, then to the right leg and knee. Repeat on your left foot, and then slowly up your hips, pelvis, stomach, etc. Continue until you reach your head.
6. Breathe slowly
Do deep, slow “abdominal” breaths. This means that you must breathe from your diaphragm, which causes the lower abdomen to move up and down. It will calm the body and help to relax.
This act of controlled breathing will also increase the volume of your lung and improve blood circulation. 4. Repeat until you are immersed in a blissful relaxation, but make sure that you have not fallen asleep.
7. Press and hold
Remain in this position for 5-10 minutes or until your instructor tells you. You can even keep Savasana for 20 minutes, if time permits. Typically, a five-minute sawasana is recommended for every 30 minutes of yoga.
Training Savasane takes time and practice. Meditation, after all, does not come easy. If you are trying to do this at home, do not forget to remove all the distractions.
|1.||↑||Kauts, Amit and Nilam Sharma. “The influence of yoga on academic performance in relation to stress.” International Journal of Yoga 2, vol. 1 (2009): 39.|
|2.||↑||Chaudhary, Divesh and Muhammad Ahsan. “The influence of teaching yoga on the physiological characteristics of college students.” International Journal of Sport and Physical Education in Health Care 1, no. 01 (2012): 25-27.|
|3.||↑||Vindha Paul, Ramanigopal K. S. The influence of stress among dentists. International Journal of Exclusive Management Studies. July 2015 – Volume 5 Issue 7.|
|4.||↑||Pilates and yoga are health benefits. Better health of the channel.|
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