Shavasana (Corpse Pose) is a relaxation pose performed at the end of yoga, aiming at complete relaxation and calm of the mind and body. At first glance, this pose seems to be a simple pose of just lying on your back, but in fact it contains important elements to promote deep relaxation and introspection. Below, we will explain in detail how to self-adjust in Shavasana.
1. Adjust your body position Adjust your spine: Lie on your back and adjust your body so that your spine is straight. Make sure your back is naturally in contact with the ground, and that your hips and shoulders are not lifting off the ground.
Shoulders and shoulder blades: Squeeze your shoulder blades together slightly and move your shoulders away from your ears. This will relax your shoulders and open your chest, allowing you to breathe more deeply. (Pull your shoulder blades down with your hands.)
Head: If you feel tension in the back of your head, massage it with your hands or place a towel over it and press against it.
Leg and foot position: Stand with your feet slightly wider than shoulder width apart, toes pointing outwards naturally. Find a comfortable position in your legs with your knees straight and relaxed.
Arm position: Place your arms at your sides with palms facing up, fingers curled naturally and arms relaxed.
Hips: Adjust your hips by pressing slightly against the mat so that there is no gap between your hips and the mat. Stretch your hips toward your feet.
Eyes: Relax your eyes by placing an eye pillow or towel over them.
2. Focus on your breath: Start by taking a deep breath and focusing on oxygenating your body. Then return to your natural breathing, making sure your breathing is calm and deep.
Observe your breath: Notice how it feels in your body as you breathe in and out. Notice if your breathing is shallow or excessively forceful.
3. Relax your whole body, one part at a time: From your toes to the top of your head, consciously relax each part of your body, paying particular attention to releasing tension in your jaw, around your eyes, and forehead.
Inner stillness: Once your whole body is relaxed, take a moment to feel inner stillness. If any thoughts come to mind, let them go and return your attention to your breath and the sensations in your body.
4. Set aside time for yourself: Shavasana should be done for at least 5 minutes, ideally 10-15 minutes. Taking this time slowly and not rushing will allow your body and mind to fully reset. It will also help you recover from fatigue.
Wake up gradually: When you finish, instead of suddenly standing up, wake up your body by gradually moving your fingers or feet, then slowly roll over onto your side before standing up.
5. Use Adaptation and Adjustment Props: If needed, you can use a blanket or bolster under your knees or a small cushion under your neck for extra support. You can also place a blanket or towel over your body.
Individual Adjustments: Depending on your own physical condition, you can focus on areas where you feel particular tension and find ways to further release those areas.
Thus, self-adjustment in Shavasana is an important element in keeping the body comfortable and the mind relaxed. By carefully adjusting the position of the body and focusing on breathing and relaxation, you can achieve a deeper sense of peace.
