Known as the most difficult posture of all, savasana (sha-VAH-sana), corpse posture asks us to release completely. Releasing completely is indeed a difficult task and is especially challenging for those of us working towards social justice. We are all too familiar with applying our effort, working hard, fighting for the cause. To find some balance for ourselves, we must learn how to release, and we must learn how to release as completely as possible so that the fruits of our efforts can truly be reaped.
1. Lie on your back with a bolster or place rolled up blanket under your knees. The bolster or blanket is for relieving the pressure on the low back. Place an eye pillow over your eyes. *Note: the eye pillow is the most important prop in fearlessYoga because it is essential for supporting as deep a savasana as possible!
2. To assist us in releasing as completely as possible, we will first do the opposite of releasing: contracting. On your next in breath, begin to tighten as much of your body as possible. Start with the hands, arms shoulders. Tighten your feet, calves, thighs, buttocks, sphincter, and belly. As you sip in a bit more breath, tighten your jaw, mouth, tongue, eyes, face, and ears. Squeeze everything as tightly as possible. And then release it all on an out breath. Repeat this process two more times.
3. Allow your legs and feet to splay outward. Broadening the shoulder blades away from the spine, angle the arms about 45 degrees from the body. With the palms up, allow the muscles of the hands and arms to soften. Allow the jaw to relax and the eyes to sink down towards the back of the head.
4. In addition to relaxing the muscles of the body, let go of the thoughts in the mind as much as you can too.
5. Maintain this posture for 5 minutes for every 30 minutes of practice. For example, if you practiced for 60 minutes, you would stay in savasana for 10 minutes.
6. To exit savasana, start by deepening the breath and wiggling the fingers and toes. Slowly roll over onto your right side. When you feel ready, use the arms to slowly push yourself up into a sitting position, allowing your head to dangle and be the very last thing that comes up.
• Calms the brain and helps relieve stress and mild depression
• Relaxes the body
• Reduces headache, fatigue, and insomnia
• Helps to lower blood pressure
Contraindications & Cautions
• Back injury or discomfort: Do this pose with your knees bent and your feet on the floor, hip-distance apart; either bind the thighs parallel to each other with a strap (taking care not to position the heels too close to the buttocks) or support the bent knees on a bolster.
• Pregnancy: Raise your head and chest on a bolster.
* If you’re in the SF Bay Area, you’re invited to join in the Sunday fearlessYoga class at CXC.
2584 MLK Jr. Way
9:30 – 11am
Every body welcome.
Free for agents of social change.