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Challenges

     Savasana

 Common Challenges of Savasana

This simple-sounding pose is more difficult than you might realize. The body can cause distractions that make it a challenge. Your body might feel cold, itchy, or unsettled. Savasana occurs at the end of the yoga practice to remedy this obstacle.

By the time you’ve completed asanas, or postures, your body and mind should be tired enough to be able to relax sufficiently for Savasana. Think of it like taking your dog to the park or your kid to Disneyland—the drive home is often the quietest and calmest of the day.

Even if your body is amenable to the rest, your mind can get in the way. Some common thoughts that pop up during Savasana:

• How much longer will we be here?
• Did that guy just snore? That’s embarrassing.
• I hope I didn’t just snore.
• What am I making for dinner when I get home?
• Is this relationship really working out?
• I’m hungry.
• What’s my life all about, anyway?
• I smell like sweat.
• Did I remember to pay the meter?
• Maybe I should quit my job.

It’s normal for the mind to try to resist this deep relaxation. Savasana is the ultimate act of conscious surrender. It takes practice and patience to surrender easily.

With the world moving so quickly, cultivating the art of Savasana is more valuable than ever. Our society tends to place greater value on speed and productivity; learning how to do nothing is a skill that can help you become more productive when you need to be.

Savasana helps us learn how to completely surrender, stop fighting the clock, and make space for peace and harmony to fill the soul. Savasana is like turning off your computer when it’s acting up. Once you reboot it, the computer often has greater functionality.

       Procedure of savasana

• Lie flat on your back, preferably without any props or cushions. Use small pillow below your neck if absolutely required. Close your eyes.
• Keep your legs comfortable apart and let your feet and knees relax completely, toes facing to the sides.
• Place your arms alongside, yet a little spread apart from your body. Leave your palms open, facing upward.
  
• Taking your attention to different body parts one by one, slowly relax your entire body.
  
• Begin with bringing your awareness to the right foot, move on to the right knee (as you complete one leg, move your attention on to the other leg), and so on, and slowly move upwards to your head, relaxing each part of the body.
  
• Keep breathing slowly, gently, deeply and allow your breath to relax you more and more. The incoming breath energizes the body while the outgoing breath brings relaxation. Drop all sense of hurry or urgency or any need to attend to anything else. Just be with the body and the breath. Surrender the whole body to the floor and let go. Make sure you don’t fall asleep!
  
• After some time, about 10-20 minutes when you feel fully relaxed, keeping your eyes closed, slowly roll onto your right side. Lie in that position for a minute or so. Then, taking the support of your right hand, gently sit up into a seated pose such as Sukhasana (Easy Pose).
  
• Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and the body. When you feel complete, slowly and gently open your eyes.
  

5 Steps to a Successful Savasana



• Set yourself up for success. Stretch out on your mat and be sure you’re completely comfortable. Use bolsters, pillows, blankets, and cover your eyes with an eye pillow or towel. The more comfortable you are, the more you can relax. The more relaxed you are, the more easily you can surrender. The more open you are to surrendering, the more benefits you’ll receive.
  
• Take one final cleansing breath. Your teacher will likely prompt you to take one audible exhale, signaling to your body to release into the pose. This cleansing breath also sends a message to your parasympathetic nervous system that it is safe to relax and be just as you are.
  
• Scan for tension. Mentally run through all the parts of your body and try to make them heavier. Be on the lookout for tension hiding in the jaw, temples, shoulders, and hips because stress likes to accumulate in these areas.
  
• Then, just notice. Some days will be easier than others, and that’s part of the practice. See if you can be still, at ease, and simply trust that the breath will carry you to the next moment. Watch for those peaceful moments of quiet between the thoughts. Over time, they’ll get longer, and you’ll find more inner quiet.
  
• Set an intention.Before you come out of Savasana, take a mental snapshot of how you feel on every level. Ask yourself what you’d like to take with you from your practice, and what you might like to leave behind. Seal these observations into your psyche with an inner smile, and then enjoy a deep inhale to awaken and emerge into your day. Now take a moment to notice that you feel more rested, awake, and alive than you did before.
  
• Savasana is a time of rest, but not a time to sleep. If you have a tendency to fall asleep, the first step is to be compassionate with yourself, and acknowledge that your body needed some rest. Over time, you can train yourself to achieve the rest you need while remaining awake. ↑

       Benefits of savasana

• Savasana helps relieve mild depression, high blood pressure, headaches, fatigue, and insomnia. Savasana can calm the nervous system and promote equanimity in your entire body. Fatigued muscles get to relax, tense shoulders and jaws soften, and the eyes quiet down to reflect a quieter state of mind.
  
• This posture brings a deep, meditative state of rest, which may help in the repair of tissues and cells, and in releasing stress. It also gives time for the yoga workout to sink in at a deeper level.
  
• This posture leaves you in a state of rejuvenation. It is the perfect way to end a yoga session, particularly if it has been a fast-paced one.
  
• It helps reduce blood pressure, anxiety, and insomnia.
  
• This is an excellent way to ground the body and reduce the Vata dosha(imbalance of the air element) in the body. ↑