After conclusion of every asana, or even in between a yoga practice, if an individual is fatigued, Savasana proves to be very useful. Hence, understanding this asana is essential in the very beginning before learning any additional yoga-posture.
Instructions: Lie down on the floor, on your back. Maintain a straight back and try to keep your body free. The palms of your hands can be kept facing down on the floor or even facing upwards. Do not use any pillow or any support for your neck. Keep a small space between the legs and close your eyes.
Keep your eyes closed for around ten minutes, now open them for a few seconds, and close them back once more. This practice of closing and opening the eyes should be continued for three or four times.
After opening your eyes, look up, and then down; then to your right and the left. Again look to your right and then left, and close your eyes once more. This exercise of the eyes should be done at a snail’s pace. This complete exercise of the eyes must be done for twice or thrice.
Now, open your mouth to your full capacity without any additional strain, then roll back your tongue in such a manner that the front section of your tongue is rolled towards the throat. Then close your mouth. The tongue must be rolled back at all times until you open your mouth. Keep your mouth closed for 10 seconds and then allow your tongue to come in its natural position. Thereafter, close your mouth once again, and repeat this exercise of the tongue and mouth for two or three times.
Now, while keeping your eyes closed, scrutinize one at a time, every part of your body, with your inner soul. First, observe the toe of your leg with your mind’s-eye, and envision it resting. After considering this tryout, move your toe up and down once or twice, all the time keeping your eyes closed; then, concentrating one at a time on your knees, thighs, back, vertebral column, lower back, shoulders, neck, arms, palms, fingers, also chin, mouth, nose, ears and head, examine them with your mind’s eye and be certain that they are all in absolute relaxed form. One can also scrutinize this by moving your head a little, tilting your neck a little and also stretching your hands and legs.
When you are completely convinced that each and every part of your body is relaxed, you will now try to calm down your soul, by thinking about beautiful forests, mountains, orchards, beaches or also a spectacular destination and try visualizing it with your mental-eye. Imagine cheerfulness and relaxation ubiquitously. At this point in time, do not let your afflictions, fears, rage, greed, hatred, worries or matters related to home, career, and profession penetrate your mind.
When you have experienced appropriate relaxation, lift up the right hand and place it on your stomach, palms facing down on stomach and exhale out slowly but constantly from both the nostrils. Thereafter, breath in slowly with deep breathes from both the nostrils. As described earlier, breathe out. This process of inhaling and exhaling must be continued for five minutes.
When you inhale, the stomach expands while when you exhale your stomach contracts, this can be felt with one your hand placed on your stomach. When your stomach contracts, the fingers of your hands should be close to each other; and when your stomach expands, the fingers should be a little apart from each other. Likewise, breathe in and breathe out rhythmically.
As described before, continue breathing for three to five minutes and then move your hand from your stomach and place it back on the floor and sense the desire to sleep. Relax in this arrangement for ten to fifteen minutes and keep lying down in dormant mode. For complete relaxation, fifteen minutes are adequate. If one wishes to have a sound sleep, remain in this position and continue to initiate sleep.
At the end of the process, you should stretch your body and yawn too.
Tips: For the above described asana, your chosen location should be quiet and in serene. The temperature in the room should also be normal. To have a good sound sleep, this asana can be performed on the bed too.
This asana should not be performed on full or heavy stomach. It should be tried only on empty stomach, or after two to three hours after your last meal. If you had a light meal, then this asana can be performed after a gap of one hour.
Benefits: This asana is useful in calming down and relaxing your whole body. Savasana helps find relief from fatigue caused by a tiring journey, insomnia, excessive labour, sports and games, yogasana’s and many other activities. This asana is very beneficial for people suffering from insomnia; also proves wonderful in calming and soothing the mind when plagued with excess anxiety, distress and fear.