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Relaxation Pose (savasana)

Relaxation and restorative posture that frees you from tension.
 

Relaxation Pose (or savasana) is a resting pose that helps you feel aware, rejuvenated and free from tension. You may find this pose useful for relaxing your mind and body. It is important to perform this pose at the end of each yoga practice.
 
Performing Relaxation Pose can help relieve stress and mild depression. This pose can also help reduce ailments such as headaches, fatigue and insomnia.
 
While performing this pose, you should think about relaxing each part of your body individually, from your head down to your feet. To help yourself relax, focus on your breathing, especially on exhaling as you relax your body to the floor. When your mind wanders to other thoughts, bring your attention back to your breath and body. If you perform the pose for several minutes, you may want to cover your body with a blanket, since your body temperature may drop.
 
If you have back problems, you should place a prop under your knees or put your calves up on the seat of a chair.
 
Steps:
Lie on your back with your legs flat on the floor and your feet hip to shoulder width apart.
(Make sure your spine is straight and your head is in line with your spine.)
Exhale as you relax your legs and feet and allow them to turn out to the sides.
Lay your arms down along the sides of your body and place your hands on the floor 6 to 8 inches away from your hips, with your palms facing up.
Exhale as you relax your shoulders down to the floor and relax your arms away from your shoulders.
Close your eyes and relax your entire body, releasing any tension that you may have.
(Visualize your body melting into the floor.)
Hold the pose for 5 to 20 minutes.
To come out of the pose, open your eyes, bend your right leg and then roll onto your right side. Press your hands into the floor as you slowly come up to a sitting position.
 
Modification:
If you have lower back problems, you should perform Relaxation Pose with your knees bent to reduce the strain on your lower back. Perform Relaxation Pose, except place a pillow, bolster or rolled blanket under your knees. You can also place your calves on the seat of a chair as shown above.
 
How can I make sure my head is in line with my spine?
You may find you accidentally turn or tilt your head to one side in Relaxation Pose. To make sure your head is in line with your spine, align your chin with the notch in the middle of your collar bone. You should also try to keep the back of your neck long - either by dropping your chin slightly toward your chest or by placing a folded blanket under your head. It is particularly important to keep your neck long if your neck or upper shoulders are tight.
 
How can I improve my relaxation in this pose?
If your eyes are active in Relaxation Pose, your mind may be active as well. To improve your relaxation, place an eye bag over your closed eyes. The weight of the eye bag can help relax your eyes and, in turn, relax your mind.
 
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