RELAXATION POSE (SAVASANA)
The relaxation pose, or corpse pose, Savasana (Sava = cadavre), puts the body in an anatomical position in which one can completely let go of the physical, emotional and mental tensions. Practiced between the postures and at the end of a session, it allows to free the muscles and nerves from any fatigue resulting from the exercises. One can then truly experience a deep state of relaxation at a physical and mental level.
- Laying down on the floor, arms apart about 30 cm, palms facing upwards, legs apart, eyes closed.
- Deep, soft and rhythmical abdominal breath.
Relaxation with auto-suggestion
At the end of a session, it is recommended to relax about 10-15 min., and to use the autosuggestion to access an even deeper state of relaxation.
- Place your awareness in the area you want to relax and repeat mentally 2-3 times:
- “I relax my feet. My feet are relaxed.”
- “I relax my ankles, my calves. My ankles, my calves are relaxed.”
- “I relax my knees, my thighs. My knees, my thighs are relaxed.”
- “I relax my pelvis. My pelvis is relaxed.”
- “I relax my abdomen. My abdomen is relaxed.”
- “I relax my chest. My chest is relaxed.”
- “I relax my back. My back is relaxed.”
- “I relax my shoulders. My shoulders are relaxed.”
- “I relax my arms, my hands. My arms, my hands are relaxed.”
- “I relax my neck, my throat. My neck, my throat are relaxed.”
- “I relax my face. My face is relaxed.”
- “I relax my scalp. My scalp is relaxed.”
- “I relax my organs. My organs are relaxed.”
- “I relax my nervous system. My nervous system is relaxed.”
- “I relax my mind. My mind is relaxed.”
- At the end of this process, you will feel completely relaxed and recharged.
- When you repeat mentally “I relax my feet”, the instruction goes from the brain to the feet through the motor nerves.
- When you say ” My feet are relaxed”, the sensation goes back to the brain through the sensitive nerves, allowing you to feel the area relaxing.
- It is simply about focusing on the region to be relaxed and to observe and try to feel what is happening there.
- In the beginning, the feedback from the nervous system, through sensations, is difficult to feel and is not instantaneous.
- With practice, the nervous system becomes refined enough to be able to feel the sensations in any part of the body.
- The ability to relax the body parts functions is like a muscle that has not been used for a while and needs some exercise to work properly.
- At first, one can mainly feel gross physical sensations and gradually, one starts to feel the manifestations of prana, the vital energy circulating throughout the entire body.
- This step is very important because the practitioner directly experiences the existence of a subtle reality about which he was not aware at all.
- Deeply relaxes muscles and organs.
- Facilitates the elimination of lactic acid accumulated in the muscles after an intense effort.
- Speeds up the recuperation process.
- Relaxes the central and peripheral nervous system.
- Calms down the mind by slowing down brain waves frequency.
- Allows to better manage stress through its action on the parasympathetic nervous system.
- Regenerates the organism.