'Shavam' in Sanskrit means a corpse and this asana resembles the posture of a dead person. The body is as relaxed and cut off from the external awareness as a corpse. Savasana is a pose of total relaxation-making it one of the most challenging asanas.
"Laying down on the ground, like a corpse, is called Shavasana. It removes fatigue and gives rest to the mind," according to the Hatha Yoga Pradipika, by Swatmarama.
Steps for Practice of Shavasana:
All the parts of the body are completely relaxed in this position. In Savasana it's essential that the body be placed in a neutral position. Sit on the floor with your knees bent, feet on the floor, and lean back onto your forearms.
Lift your pelvis slightly off the floor and, with your hands, push the back of the pelvis toward the tailbone. Return the pelvis to the floor.
3. Keep the elbows in prone position with fingers half-bent.
Keep the eyelids closed, but the eyeballs should move freely within and the breathing should be slow, rhythmic and abdominal.
The mind should concentrate only on breathing. This kind of breathing is called "Praanaadhaarana".
In addition to quieting the physical body in Savasana, it's also necessary to pacify the sense organs. Soften the root of the tongue, the wings of the nose, the channels of the inner ears, and the skin of the forehead, especially around the bridge of the nose between the eyebrows.
Benefits of Shavasana
Headache, dizziness, mental weakness, hot flushes, insomnia, high blood pressure and sciatica are relieved.
It relaxes both brain and body.
In case of 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.
In case of Pregnancy: Raise your head and chest on a bolster.
(Last Updated on : 10-06-2014)