REST WELL WITH RELAXATION POSTURES
Relaxation postures are usually practised towards the end of a yoga session when the body is tired. To do a relaxation posture properly, tension from all the muscles must be consciously released. The muscles often seem to be relaxed but tightness still remains. Even during sleep, relaxation is elusive. Relaxation postures give the body the rest it needs. Constant postural abnormalities put strain on the muscles of the back as they don’t receive proper relaxation. These postures are especially recommended for any back/spinal issues. These postures can be practised any time of the day for a comfortable duration or when you go to bed at night.
Shavasana (corpse pose)
Lie flat on the back with arms about 15cm away from the body, palms facing up. A thin pillow or folded cloth may be placed under the head to prevent discomfort. Let the fingers curl slightly. Move the feet slightly apart to a comfortable position and close the eyes. The head and spine should be in a straight line. Make sure the head does not fall to one side. Stop all physical movement and relax the body. Become aware of the natural breath and allow it to be rhythmic. Count the breaths backwards from 30 to zero. If the mind wanders and the next number is forgotten, restart at 30. If the mind is focused on the breath for a few minutes the body will relax. A personal mantra may be repeated with every inhalation and exhalation.
Slowly take the awareness to the toes, ankles, calves, knees, thighs, abdomen, chest, shoulders, elbows, wrist, fingertips, neck, chin, tongue, nostrils and forehead, pausing for a few seconds at each point. Make sure that each part of the body is relaxed. Repeat this process a few times and all the tension will be removed.
Practice for as long as possible. A minute or two is sufficient after asanas. For maximum benefit, this technique should be performed after a hard day’s work or just before sleep.
Benefits
This asana relaxes the whole psycho-physiological system.
An ideal practice when one feels physically and mentally tired.
It increases awareness of the body and mind.
Advasana (reversed corpse pose)
Lie on the stomach. Stretch both arms above the head with the palms facing down. The forehead should rest on the floor. The number of breaths may be counted as in shavasana while gently pushing the abdomen against the floor. Relax the whole body the same way as described for shavasana. If there is difficulty breathing or a sense of suffocation is experienced, a pillow may be placed under the chest.
Benefits
This is recommended for those with slipped disc, stiff neck and stooping figure. People with these conditions will also find this asana an excellent sleeping position.
PRACTICE OF THE WEEK
Begin with a set of 10-15 sun salutations followed by postures listed below. Relax in one of the above postures.
Titliasana
Trikonasana
Parivritta Trikonasana
Merudandasana
NEXT WEEK: Rest well using relaxation postures — 2
