Progressive Relaxation

I wrote earlier this week on "A Well-Performed Savasana".  It discussed more the reason why we do savasana and a general feeling one might have in the pose.

Below is a bit of a guide to help remain relaxed once in the pose.  Soon, I will give a step by step to coming into and out of the pose.  A bit backwards maybe...but that is how my week is going!
You can also check out Light on Pranayama, by B.K.S. Iyengar for a detailed description.

So, at the end of yoga class one should always come into savasana.  It is a time to completely relax the body, breath and mind but not be in a state of sleep.  It is conscious relaxation.  As an instructor it can be difficult to know when one truly is in SAVASANA, as the body may be still....but is the mind?  Sometimes we can lie perfectly still, but our minds continue to race on..."When will this be over..I have so much to do.."

Below is a guide to help quiet the mind and keep the focus to the present moment, as it is the only one we can be sure of. 

This is a progressive relaxation:

As you lie on you back breathe deeply into your left foot.  Pause at the top of your breath and visualize the leg filling with the breath.  Tense the left leg, lift if slightly off the ground and then exhale completely relaxing the left leg and imagine it dissolving into the breath.

Repeat this with your right leg.

Now begin to breath into the left hand.  Spread the palm and fingers open, and then make a fist.  Hold the breath as you visualize your left arm filling with the breath.  Lift the arm off the floor a bit and then exhaling relax the arm completely and feel it dissolve with the breath.

Repeat on the right arm.

Next, inhale and completely fill the abdomen. Hold the breath, then exhale through the mouth and deeply relax.

Breath now into the lungs, feel the ribcage expanding as the lungs fill to their maximum.  Hold the breath, then exhale deeply and completely relaxing the back and chest.

Continue to lie feeling the breath rise and fall gently.  Feel the limbs becoming heavier and heavier, sinking down more and more into the earth.  Let the earth support you as you continue to draw inward.

Stay for as long as you are able.

Come out of the pose slowly so as not to over activate the body and mind to suddenly.

Gently wiggle the fingers and toes.
Roll the arms and legs.
Bring slight movement to the head.
Bend the knees one at a time and lift the right arm up by the right ear and roll to the right side.
Stay here with the chin drawn into the chest for a few breaths.
On the next inhale, press the floor to come up.
Stay seated quietly, enjoying these moments of stillness.


Namaste.
Pamela Nelson
http://www.plnyoga.blogspot.com