Shavasana
Learned Relaxation system. Teaches how to
relax by consciously learning relaxation.
1. Preparation: -
•Room with temperature control – keep it at a comfortable 22 Degrees centigrade.
• Loose comfortable clothes that help you relax.
•Avoid disturbance in form of any electronic gadgets viz mobile/alarm clock.
•Cover yourself with a thin blanket – you can use eye blinkers if you want – no pillows.
2.Method: -
•Spread a smooth carpet on even ground. Lie down on your back comfortably keeping legs apart by around 10 cms from each other.
•Keep the hands relaxed near the body with palms facing upwards and fingers slightly curled naturally.
•Breathe deeply and slowly for a count of 60.
•Mentally focus your concentration on right toe then on right foot right ankle and contract them.
•Relax the right toe foot and ankle. Now focus attention on right calf and contract it and then relax it, repeat it with the right thigh – contract and relax the right thighs.
•Now contract the whole of Right Leg and relax it.
•Repeat the same method of contraction and relaxation with the left leg.•Now move up and contract the whole abdomen – hold your breath for a count of 10 and relax.\
•Next, contract and relax the right fingers, then contract and relax forearm and upper arm.
•Contract the whole of right arm and relax it.
• Repeat the method with left arm.
•Contract the face and neck and then relax it.
•Now contract the whole body as a whole and then relax it.
• Your body is now in a relaxed state – visualize a happy moment of your life or visualize ocean or the infinite sky and breathe softly, evenly and smoothly.
•Stay in this state as long as you comfortable can.
•Now slowly start moving your limbs just a bit.
•Next slowly turn on one side and sit comfortably.
•Feel the calm and peace pervading your mind.
•Remain in this state of blessedness and bliss.
3. Benefits of Shavasana :-
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