REST WELL WITH RELAXATION POSTURES
Yoga Classes Bangalore Relaxation postures are usually practiced towards the end of a yoga session when the body becomes tired. To do a relaxation posture properly tension in all the muscles of the body must be consciously released. The muscles often seem to be completely relaxed but tightness still remains. Even during sleep, relaxation is elusive. Relaxation postures give the body the rest it so badly needs. Constant postural abnormalities put excess strain on the muscles of the back which hardly receive proper relaxation. They are especially recommended for any back/spinal problem. These postures can be practiced during any time of the day for any comfortable duration or when you go to bed at night. Shavasana (corpse pose) Lie flat on the back with the arms about 15 cm away from the body, palms facing upward. A thin pillow or folded cloth may be placed under the head to prevent discomfort. Let the fingers curl up 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 or the other. Relax the whole body and stop all physical movement. Become aware of the natural breath and allow it to become rhythmic and relaxed. Begin to count the breaths from number 30 backwards to zero. If the mind wanders and the next number is forgotten, bring
it back to the counting and start again at 30. If the mind can be kept on the breath for a few minutes the body will relax. Try not to move the body at all during the practice as even the slightest movement will create muscular contraction. A personal mantra may be repeated with every inhalation and exhalation.
While lying in shavasana, become aware of the body. Take the awareness to the toes, ankles, calves, knees, thighs, abdomen, chest, shoulders, elbows, wrist, fingertips, neck, chin, tongue, nostrils and forehead. Do this slowly 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 tensions will be removed.
Practice for as long as possible. A minute or two is sufficient after asana practices. 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 downward. 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 in 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.