sandeyeMy Routine: 1. Savasana~Corpse pose~S-flop
October 10th 2007 17:18
Savasana, alternately known as the Corpse pose - or in my personal terminology as the 'S-flop' - is generally performed at both the start and end of a Yoga session, along with sometimes being used as a relaxing break midst routine. It is one of easiest positions for the majority of people to attain - unless, like me, you suffer from sinus problems, where nasal drainage can sometimes cause discomfort in your throat region when lying on your back. In this case, it is advisable to perform the Frontal Corpse pose as an alternative. Basically, you just lie upon the floor! It is, of course, not quite that simple; positioning the body, breathing, and relaxing all play a major part. I personally use this position three times in my regular session. It is used at the very start, the very end, and as a break between my standing and lying down poses. Further commentary on Savasana will occur in My Routine: # 7 & 17.
To begin, simply lie on the floor on your back. Attempt to obtain a symmetrical position, and try to keep your back entirely touching the floor, if you can. To physically perfect the asana, you should firstly adjust your legs. Leaving them straight, place them slightly apart, then twist from the hip until the feet fall slightly sideways. Next, do likewise with your arms, keeping them straight, placing them slightly apart from your trunk, and then twisting gently from the shoulder until they fall into a relaxed position. Your palms should face upwards and your eyes be closed. Then, move your head, until your neck aligns correctly with your spine.
To utilize your Corpse pose to the full, you should now gently stretch your entire body. Without stress or strain, extend your feet away from your body, your head likewise at the other end, and your hands also - as if you are being stretched on a torture device, but ceasing the movements prior to the onset of pain, just as they 'begin' to be felt. Sink into the floor, dropping your weight from you, letting go of all tension.
Now, you can begin to concentrate on your breathing. Be aware of how your breath is inhaled and exhaled, then gradually and consciously extend the breaths, so that they are both fuller and slower. Experience how your whole body reacts to your breathing, how the abdomen rises and falls, the lungs expand and collapse, and the air moves through your nostrils and throat.
When using Savasana at the start of your session, sink into a relaxed state, let all tensions and concerns slip out of your mind, leaving it at peace, yet alert. This prepares you for the maximum benefit from your approaching routine. This is the point when I often have my mind running to the full and personally have to remind myself to 'cut out' from life and start to live. I may be wondering if the mailman might drop a bill in the box whilst I do my yoga, or if my son might return from his walk and need me to open the door for him, or perhaps the kookaburra or magpie may visit the yard and want a piece of cheese. It can sometimes be difficult to toss these considerations aside, and if I manage to do that, sometimes my mind will fill with such thoughts as what I am going to enjoy for dinner after my session or which CD I am going to play whilst I cook dinner that night, if I am not careful to concentrate fully on my breathing. Try to rest, breathe, and relax for around five minutes before starting, if time allows. I find that reminding myself to take it slowly at this point often assists with the entire session. If I rush or push here, I am likely to become lazy or run the remainder of the practice too fast for the full benefit to be obtained.
To begin, simply lie on the floor on your back. Attempt to obtain a symmetrical position, and try to keep your back entirely touching the floor, if you can. To physically perfect the asana, you should firstly adjust your legs. Leaving them straight, place them slightly apart, then twist from the hip until the feet fall slightly sideways. Next, do likewise with your arms, keeping them straight, placing them slightly apart from your trunk, and then twisting gently from the shoulder until they fall into a relaxed position. Your palms should face upwards and your eyes be closed. Then, move your head, until your neck aligns correctly with your spine.
To utilize your Corpse pose to the full, you should now gently stretch your entire body. Without stress or strain, extend your feet away from your body, your head likewise at the other end, and your hands also - as if you are being stretched on a torture device, but ceasing the movements prior to the onset of pain, just as they 'begin' to be felt. Sink into the floor, dropping your weight from you, letting go of all tension.
Now, you can begin to concentrate on your breathing. Be aware of how your breath is inhaled and exhaled, then gradually and consciously extend the breaths, so that they are both fuller and slower. Experience how your whole body reacts to your breathing, how the abdomen rises and falls, the lungs expand and collapse, and the air moves through your nostrils and throat.
When using Savasana at the start of your session, sink into a relaxed state, let all tensions and concerns slip out of your mind, leaving it at peace, yet alert. This prepares you for the maximum benefit from your approaching routine. This is the point when I often have my mind running to the full and personally have to remind myself to 'cut out' from life and start to live. I may be wondering if the mailman might drop a bill in the box whilst I do my yoga, or if my son might return from his walk and need me to open the door for him, or perhaps the kookaburra or magpie may visit the yard and want a piece of cheese. It can sometimes be difficult to toss these considerations aside, and if I manage to do that, sometimes my mind will fill with such thoughts as what I am going to enjoy for dinner after my session or which CD I am going to play whilst I cook dinner that night, if I am not careful to concentrate fully on my breathing. Try to rest, breathe, and relax for around five minutes before starting, if time allows. I find that reminding myself to take it slowly at this point often assists with the entire session. If I rush or push here, I am likely to become lazy or run the remainder of the practice too fast for the full benefit to be obtained.
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