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Surrendering to Savasana February 9, 2012

Filed under: Asanas — rainbowyoga @ 11:49 pm

I propose a formal relaxation period of 15 to 30 minutes per day, every day, in Savasana (Corpse Pose). Not only is Savasana central to all traditions of hatha yoga, but it can be done with very little fuss. You can choose a simple version with very few props or a luxurious, fully propped, “Calgon, take me away” version.

Savasana used to be part of every yoga class. Sadly, I now hear from students that teachers skip it and recommend “doing it later.” Or I hear that some teachers do Savasana for five minutes. They may not know that it takes at least 15 minutes to relax deeply. In some countries, there is a siesta every day. I vote for a daily siesta in the form of Savasana.

There are many excuses for not practicing Savasana, and I’ve heard them all. Do it anyway! But first, you might need to reconsider how you think about time. The one thing most people say about time is that there is not enough. Here’s a radical thought: Everyone who is alive in the world has exactly the same amount of time each day. Some have more education, some have more wealth, some are in better health, but everyone has the same amount of time. It is how you use that time, and how you perceive the amount of time you have, that can increase or decrease stress.

The fact is, you might have to give up that TV sitcom or resist talking on the phone rehashing the same old thing, but if you assess the different time slots in your day, you’ll find room for at least 15 minutes of do-nothing rejuvenation.

Savasana Strategies

Some people like to practice Savasana first thing in the morning as part of a regular yoga practice. Others use it as a midafternoon break instead of drinking a cup of coffee. Still others like to rest briefly when they get home from work, before the evening’s activities begin. Find a time that works best for you and practice at the same time every day. Also, consider using a timer. I find that a timer allows me to fully relax without worrying that I’ll end up lying in Savasana for hours, unable to get up and finish my day.

Think of practicing Savasana each day as a gift to yourself, your family, and the world. Taking a restorative break every day will not only make you feel better, it will likely make you more enjoyable to be around. When you’re relaxed, you’re less likely to overreact in the face of difficulty. A well-rested, balanced person is more likely to make choices that will affect the world in a positive way.

Here’s more good news: Everything you need for Savasana can be found lying around the house. The basic form of Savasana requires only a quiet space, a comfortable surface to lie on, and a couple of props. (On days when you have the time, treat yourself to a more elaborate setup of Savasana) For the basic pose, you’ll need a support for your head, such as a small pillow or folded blanket, and a rolled blanket or large pillow to support the backs of your knees. For extra relaxation, I recommend a soft cover for your eyes and another blanket to keep you warm; you can also wear socks.

Lie down on your back. Place the small pillow or folded blanket underneath your head so the neck is well supported and the chin drops below the level of the forehead. Take a moment to relax the legs and let them fall open. With the palms facing up, spread the arms away from your body so the upper arms do not touch the sides of your rib cage. You should have an expansive feeling, as if you are taking up as much space in the room as possible.

Set your timer for 15 or 20 minutes (you can work up to 30), cover your eyes, and lie back. Take up to 20 steady, even breaths, gradually increasing the inhalations and exhalations. Then completely let go; release any controlled breathing, allow your body to drop into the floor, and observe your thoughts without reacting to them, as if they were clouds drifting past you in the sky. When you hear the timer, exhale and bend your knees to your chest. Roll to one side, letting the eye cover fall off by itself, and use your arms to sit up slowly.

Savasana as Stress Management

If you stay in Savasana long enough, you will eventually experience three different stages of the pose. The first is what I call physiological relaxation; it takes most people about 15 minutes. At first, you might feel like the mind is still revved up and attached to thoughts, feelings, and muscular movement. But gradually, the brain waves and the breath slow down, and the blood pressure drops.

As the mind and body unwind, the real Savasana can begin. During this second stage, awareness of the outside world begins to dim. You might hear sounds, but they won’t disturb you. Instead, everything will start to drift farther and farther away.

In my opinion, the second stage is the most healing for the body and comforting to the mind. A high school student once described Savasana to me as, “Your body sleeps and your mind watches.” I like this description, because the mind never completely quiets down, but as you loosen your identification with the physical body, you can disconnect from the constant whirl of thoughts. Then you can simply witness them, just as you would notice the rising and falling of your chest with the breath. As this happens, you’ll feel more at ease and willing to be where you are.

The final state of Savasana occurs when the mind completely lets go. It is thought that the brain waves slow down to their lowest frequency. You will feel disconnected from the outside world until the timer rings or your teacher’s voice brings you back to the present.

Give yourself time to drop into at least the second stage every day. Some days you will receive the third state as a gift, but don’t worry if you don’t. Just keep practicing and it will evolve.

I sometimes ask my yoga students if they think the world might be a better place if everyone practiced Savasana every day. The unanimous answer is always yes. So let Savasana begin with you, today. Instead of thinking of it as an unimportant finishing pose that isn’t really necessary, think of your active yoga practice as a preparation for the real, deep yoga of Savasana.


January 31, 2012

Filed under: Asanas — rainbowyoga @ 4:46 am

January 10, 2012

Filed under: Asanas — rainbowyoga @ 4:45 am

Tips for Bakasana January 9, 2012

Filed under: Asanas — rainbowyoga @ 9:13 am

Bakasana, more accurately translated as Crane Pose, is the most important of all arm balances, since understanding how to do Bakasana lays the foundation for most arm balances. Arm balances are complex, and they reveal how the flexibility and strength that carry newcomers through many poses cannot replace skills mature yoga practitioners develop over years of practice.

Most people who fail at this arm balance have not distributed their weight correctly. The most common mistake I see is students lifting their hips so high that their poses are too vertical—they become diving cranes! Some people get the feet off the floor this way, but then their pose becomes very heavy on the arms. Crane Pose performed in this manner avoids the weight shift essential to understanding this asana and evolving into other arm balances. If you can’t go forward enough to risk falling, you won’t go forward enough to balance.

First feel the abdominal and thigh action that is the core of support for Bakasana. Squat on your tiptoes and bend forward to position your shoulders or upper arms under the shins. (Some folks practice Bakasana with their knees pressed into the armpits—your choice). Strongly lift your head and chest while pressing the arms back against the shins. Without putting further weight on your arms, and keeping your chest lifted, pull your abdomen in and raise your hips to shoulder level. Though difficult, this action gives you a sense of where the real strength of arm balances comes from.

From this position, exhale, push forward from your feet, and move your elbows past your fingers so your arms slant forward. Keep your chest lifted! When you can do this, you will feel your weight shift from your feet to your hands, allowing the body to be lifted and supported by your arms. It’s as simple as that.

You can practice this difficult arm movement without the added burden of your full weight by kneeling and pushing your elbows past your fingers while scooping up your chest. If you look at a picture of someone doing Bakasana well, you will see the dramatic angle of the arms you seek.

So remember, use your abs and thighs to keep your hips at shoulder height, push forward to shift weight onto your hands, and lift your chest. When you become adept, refine the pose further by straightening your arms and pulling your feet as close to your hips as possible, letting your hips rise. Most of all, keep practicing!



Filed under: Asanas — rainbowyoga @ 9:09 am

1. Squat down from Tadasana with your inner feet a few inches apart. If it isn’t possible to keep your heels on the floor, support them on a thickly folded blanket. Separate your knees wider than your hips and lean the torso forward, between the inner thighs. Stretch your arms forward, then bend your elbows, place your hands on the floor and the backs of the upper arms against the shins.

2. Snuggle your inner thighs against the sides of your torso, and your shins into your armpits, and slide the upper arms down as low onto the shins as possible. Lift up onto the balls of your feet and lean forward even more, taking the weight of your torso onto the backs of the upper arms. In Bakasana you consciously attempt to contract your front torso and round your back completely. To help yourself do this, keep your tailbone as close to your heels as possible.

3. With an exhalation, lean forward even more onto the backs of your upper arms, to the point where the balls of your feet leave the floor. Now your torso and legs are balanced on the backs of your upper arms. As a beginner at this pose, you might want to stop here, perched securely on the bent arms.

4. But if you are ready to go further, squeeze the legs against the arms, press the inner hands firmly to the floor and (with an inhalation) straighten the elbows. Seen from the side the arms are angled slightly forward relative to the floor. The inner knees should be glued to the outer arms, high up near the armpits. Keep the head in a neutral position with your eyes looking at the floor, or lift the head slightly, without compressing the back of the neck, and look forward.

5. Stay in the pose anywhere from 20 seconds to 1 minute. To release, exhale and slowly lower your feet to the floor, back into a squat.


Savasana here we come December 19, 2011

Filed under: Asanas — rainbowyoga @ 2:12 am

To remain energetic, centered and focused after finishing your yoga practice, stay in Savasana (Corpse Pose) for at least five minutes at the end of every session, although 10 to 20 minutes would probably be better. If Savasana is skipped, the body does not have the time to assimilate the effects of asana practice. With a few modifications of Savasana, the effects of the pose can even be enhanced.

It’s important to allow the body to relax deeply. First, make sure yout body is arranged as evenly and comfortably as possible. Once you’re comfortable, start at your toes and work your way up your body, consciously releasing each part in turn. Then begin to release your senses: Soften your tongue and let your eyes drop back in your eye sockets. Imagine your nose softening into your face and your inner ears relaxing.

Next, try to release all effort involved in breathing. It’s hard to let go psychologically if you’re laboring to breathe, even at a very subtle level. Don’t suck or pull your breath into your body; instead, simply receive it, allowing it to flow in.

You can also use a blanket or firm pillows to elevate the chest and head in such a way that the chest (and thus your breath) opens even more.


December 10, 2011

Filed under: Asanas — rainbowyoga @ 1:50 pm