About
Savasana, or corpse pose, is a pose of complete relaxation. Placing a bolster under the knees helps to release tension in the lower back. It allows the body and mind to integrate the benefits of the practice.
Benefits (5)
- + Reduces stress and anxiety
- + Lowers blood pressure
- + Relaxes the body and mind
- + Improves sleep
- + Calms the nervous system
Avoid If (3)
- - None (generally safe for everyone)
- - Pregnancy (consult with a doctor)
- - Back pain (adjust bolster placement)
Step-by-Step Instructions
1. Lie on your back on the floor or a mat.
2. Place a bolster under your knees to support your lower back and promote relaxation.
3. Position your arms alongside your body, palms facing upward in a receptive gesture.
4. Gently close your eyes.
5. Completely relax your entire body, releasing any tension you may be holding.
6. Bring your awareness to your breath, noticing the natural rhythm without trying to control it.
7. Breathe slowly and deeply, allowing your abdomen to rise and fall with each inhalation and exhalation.
8. Allow any thoughts that arise to pass without judgment or attachment.
9. Remain in the pose for 5-10 minutes, or longer if desired.
10. Gently wiggle your fingers and toes to reawaken your body.
11. Open your eyes slowly.
12. Slowly roll to your side and then gently push yourself up to a seated position.
निर्देश (Hindi)
1. ज़मीन पर पीठ के बल लेटें।
2. एक बोल्स्टर को अपने घुटनों के नीचे रखें।
3. अपनी बाहों को अपने शरीर के किनारों पर रखें, हथेलियाँ ऊपर की ओर।
4. अपनी आँखें बंद करें।
5. अपने पूरे शरीर को ढीला छोड़ दें।
6. अपनी सांस पर ध्यान दें।
7. धीरे-धीरे सांस लें और छोड़ें।
8. किसी भी विचार को आने और जाने दें, बिना किसी निर्णय के।
9. 5-10 मिनट के लिए आसन में रहें।
10. धीरे-धीरे अपनी उंगलियों और पैर की उंगलियों को हिलाएं।
11. अपनी आँखें खोलें।
12. धीरे-धीरे उठकर बैठ जाएं।