Praised by some at the end of a session, hated by others who feel that it wastes them precious time … Savasana is a bit of a double-edged sword. And yet! Did you know that this asana was perhaps the most important of all?
As Grand Master Iyengar said, if you have very little time for your practice, favor“2 minutes of Sirsasana,5 minutes from Sarvangasana and stay as long as possible in Savasana.”
How to settle well in Savasana
Even if your practice has been intense, take the time to position the body in Savasana.
First, make sure your arms and legs are aligned with the edges of your best yoga mat 🙂
To place your back properly, lean on your feet in the ground. Taking a deep breath, push into your feet to take your pelvis off the ground. As you exhale, unroll your spine slowly, taking care to deposit one vertebra after another to the pelvis. The lower back is therefore closer to the ground, the spine relaxed.
Then stretch your legs. The feet are at least apart from the width of the pelvis. You can space them the width of the carpet if this is more comfortable for you.
The arms are extended along the body, with enough space for your shoulders to be relaxed.
Tip: Don’t hesitate to place a bolster under your knees. This will have the benefit of supporting your legs and having the lumbar well deposited on the floor.
How to breathe in Savasana
Savasana is an opportunity to return to a natural and fluid breath. You can start by taking a few abdominal breaths in your consciousness to focus on muscle relaxation and relax the mind for a few moments.
Then, just let your breath regulate itself and soothe itself.
How long to stay in Savasana
For a session of yin yoga,it is recommended to maintain the posture 15 of the time of practice … That’s equivalent, for an hour, to nine minutes.
For a yoga practice according to the Sivananda tradition, Savasana is integrated almost between each posture.
The time can therefore vary, even if it is usually between 5 and 11 minutes in silence.
When should we practice Savasana
Generally, Savasana acts as a relaxation posture at the end of a yoga practice.
However, you can pose at any time of your day to relax if conditions permit.
It is even possible to practice Savasana at night in your bed to help you fall asleep.
This asana allows you to release tension optimally and let emotions settle down. At the end of a course, it is also in the interest of allowing the body to assimilate the effects of the postures previously performed.
According to Dany Loriole-Martin Savasana “gives the body time to readjust and eliminate toxins released into the blood during sustained exertion which is confirmed by the acceleration of heart rate and breathing, results of stimulation of the system sympathetic nervous.”
As Dany Loriole-Martin concludes: “Thanks to Shavasana, you reach this feeling of complete rest in a few minutes, and then you can get up, fresh and disos, in a state of harmony and physical and mental relaxation.”
Savasana offers you the opportunity to escape, for a few moments, to the frantic pace of the world, and to simply “be”.
Savasana, the most difficult posture
I can already see you smiling behind your screen. Still, I’m quite serious! In my opinion, it is often easier to progress in postures of strength, or to go further in its flexibility, while relaxing requires a true acceptance and an authentic awareness of the moment…
In Savasana, the body is relaxed from the soles of the feet to the head of the skull. The mind relaxes, the flow of thoughts subsides… So, do you still think it’s that simple?