How to Perform Corpse Pose?

(July 2, 2010)

The Savasana (Corpse Pose) is the most restful pose in yoga. It is also known as Mrtasana. Most yoga classes use this as the last pose in the yoga routine, however, it can be also be done on its own to help one relax and meditate.

The pose can be performed in the following manner:

1. This pose requires the body to be in a neutral position.
2. Start with sitting on the floor, with your legs straight in front of you.
3. Lean back on your elbows.
4. Then slowly lower yourself till you are lying flat on your back. Your legs should be straight and together but should not touch each other.
5. Stretch your legs away from your body relax your legs and allow them to spread a little. Your feet should be angled relatively evenly to the mid line of your body. Your feet should be equally turned out too.
6. Do the same with your arms. Stretch them out along the floor and then relax the arms. Your arms should be kept straight too with the palms facing upwards. Your arms should be kept approximately a foot away from your body.
7. Ensure that your shoulder blades are resting evenly on the floor.
8. Keep your shoulders away from your ears.
9. Relaxation is an essential part of this pose. Keep your eyes closed and concentrate on your posture.
10. Start relaxing all your facial muscles while breathing slowly and deeply.
11. Relax your entire body while pressing each part of it against the floor.
12. Start by relaxing the head and then travel downwards towards your limbs.
13. Focus on either your body or the breath during this pose.
14. Stay in this pose for at least five minutes. You can do this for an even longer time as this pose does not tire you at all.
15. To exit the pose, roll onto one side while exhaling. Inhale 2-3 times.  You can bend your knees and use your legs to push yourself to one side. Remain like this for a few minutes.
16. Exhaling again press your hands on the floor and lift your body to a sitting position. Pull your head up slowly. Ensure that your head comes up last.
17. You might find it useful to put a pillow over your eyes while in this pose. This blocks out any light in the room and also helps to relieve the weight on the forehead and eyes. This in turn helps to relieve tension.

Submitted by A on July 2, 2010 at 02:30

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