“A quiet mind is the foundation for cultivating a joyful mind; happiness is always preceded by peace.”
~Swami Rama
The final resting pose at the end of a yoga class is one of the most healing poses in yoga. As you learn to relax and surrender at the end of your practice, be mindful that the purpose of the pose is to train your mind to observe and be aware of the stillness inherent in each and every moment - to simply BE.
What It’s NOT
Savasana is not about staying awake and it is not about going to sleep either. It is not to take a short nap at the end of a yoga practice. It is also not to collect your thoughts, let your mind wander, or go over the endless to-do list that we are constantly checking off in our minds.
What It IS
Savasana is considered a pratyahara practice. Pratyahara means sense withdrawal. Think of this as training for meditation. When you are in savasana, you are practicing letting go of your attachment to the body, the sense organs, and the outside world. You are encouraging your mind to go inward. Savasana is the opportunity to relax your mind in a quiet body so that you can assimilate your practice; therefore, it is offered at the end of a session. Savasana is a state of conscious surrender - a time to rest, yet not a time for sleep. Deep relaxation and an elimination of stress/tension from the body are meant to put the mind in a place where it can let go, too.
Tips for a Successful Savasana
Lie down. Separate your feet a little wider than hip distance. Let the toes and knees fall out away from each other. Feel the legs completely relax. Rest your arms 6”-8” from the sides of your body, with the palms turned up. Let your shoulders relax. Keep the back of the neck long. Align and lengthen your spine root to crown. Close your eyes. Surrender. Melt. Connect with your in breath and out breath. Observe the pace, quality, and sound of your breath. Relax.
Remember that savasana is a time of rest, but not a time to sleep. Once you fall asleep you fall out of the state of savasana. If you tend to fall asleep, be compassionate with yourself, and acknowledge that your body needs some rest. Over time, you can train yourself to achieve the rest you need while remaining awake.
Support
Use a pillow under your head. Cover your eyes with a towel. Place bolsters under your knees if you feel pain in your lower back or bend your knees, let your feet rest at the side edges of the mat, and allow the knees to relax together.
An uptight yogi is an unhappy yogi. Thus, it is important to remember that when we lie in savasana, we are exercising the essential component of our inner peace practice.
