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Pose of the week: Corpse Pose – Savasana

By Ashley Michelle

Corpse Pose - Savasana (shah-VAHS-anna) sava means corpse.

The final resting place.

After we practice, we come to a place of rest.

  • Come to lay flat on your back. Straighten your legs one at a time a bit wider than hip-width.

*Yogi Tip- if you are practicing on a yoga mat, you may want to explore bringing your heels to the corners of the mat. Right foot and heel to right side of mat, left foot and heel to left side of mat.
  • Bring your shoulders underneath your heart space so that you feel a lift in your heart as you draw your shoulders away from the ears.

  • Relax your arms on the floor at your sides perhaps giving yourself some space between your torso and your arms. Let the palms face upwards as the fingertips naturally roll inward towards the palms.

  • Tuck your chin slightly towards your chest, creating a lengthening into the back of the neck.

  • Let the cheeks soften, the jaw line soften and explore what it feels like to rest the tongue in the bed of the mouth.

  • Offer yourself a full body scan, bringing attention and awareness to each part of your body - from the tips of your toes all the way up to the crown of your head.

  • Take a few deeper, longer breaths. Option to sigh it out through the mouth.

  • You may choose to focus on breath while in this shape or you can bring your attention to a certain space on your body. Ie: the navel/belly area, the heart space area, the nose or the third eye (the space right above the eyebrow line) There is no right or wrong in which you choose to focus your attention.

  • Let the whole body relax as you take in the effects of the practice.

  • Stay as long as you would like (suggested hold time is 7 to 10 minutes)

  • Awaken the body slowly. First by offering fuller, deeper breaths.

  • Offer a subtle awakening of fingers and toes, wrists and ankles only when you feel ready to move your body. Do this slowly and with integrity.

Jen Vince demonstrates Savasana

  • If you are feeling like you need a little bit more of an energizing awakening, you can reach your arms up behind your head and take a full body stretch. Reaching the arms behind you and pointing and flexing in the toes and feet.

  • When you’re ready to come out of the pose you can roll onto one side bringing the body into “fetal position” where you hug your knees up closer towards the chest resting the body onto one side. Stay there as long as you like. Using your inhale and the hand and arm that is on top of your body to bring yourself back up to a seated position. Connect in with your breath one last time before you move away from your practice.

Possible Physical Benefits

  • Brings the body into a calmer feeling

  • May relive stress

  • May provide a deep sense of relaxation

Possible Mental Benefits

  • May center the mind

  • May reduce depression

Last week: Chair Pose - Utkatasana

*Photos taken at The Spiritual Spa

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