Savasana: Tips and Techniques

"First, learn to achieve the silence of the body. Then control the subtle movements of the breath. Next learn about the silence of the mind and the emotions and then of the intellect. From there proceed to learn and study about the silence of the Self. It is not until then that the ego or small self (ahamkara) of the practitioner can merge with his self (Atman). The fluctuations of the mind and the intellect cease, the 'I' or ego disappears and Savasana provides an experience of unalloyed bliss." - Light on Pranayama, page 233

I was in a class once, and at the end, the teacher announced it was time for savasana. She invited us all to stay in savasana for as long or as short as we would like, and then walked out of the room. The only direction she gave, was to be quiet as you were cleaning up your mat. Could you imagine doing this for any other pose in a yoga class? This story highlights the lack of attention given to savasana. Just like any other pose in yoga, savasana deserves attention. In this post, I'll go into more detail about how to do savasana, which then, you can continue to practice. (See my last post about how savasana is a practice).

Time and place

• Pick anytime of day to do savasana. The quiet hours of the day work well, but really, it can be done anytime as a stand alone practice. I always think of a friend of mine who practiced savasana alone for a year and a half after an important person in her life died. If you are in class, try practicing savasana at the start, and/or in between poses
• Set a timer for 10 minutes. Choose a soft and gentle sound to ring at the end. You do not want to startle yourself out of savasana. Coming out of it quietly and calmly is an important part of the practice. 
• Choose a stable surface that supports your body evenly. If your floor is hard, use your yoga mat for a little bit of cushion. Avoid doing savasana on a surface that your body sinks into and is supported unevenly (couch or soft bed). 

First learn to silence the body

• Sit in the middle of your mat with your knees bent. Imagine a line running the length of your mat, in the exact centre. Use this imaginary line to lay down in a way that is balanced and straight. Gradually lower yourself down, onto this imaginary line, vertebra by vertebra, until you are on your back with your knees bent. 
• Lengthen the lower back by using your hands to move the flesh from the back of your waist towards your lower back.
• Extend your legs one at a time, keeping the feet, ankles, knees and thighs joined on that centre line. Ensure that the centre line of your head is also aligned in the centre of your mat, so the chin, nose and space between the eyebrows are all straight and in alignment with the breast bone. (This is where a teacher can be so helpful - to  see if the body is straight). 
• If your head does not rest comfortably on the floor, use a small pillow under the head or a small roll behind the nape of the neck. 
• Make sure you feel balanced: that there is equal weight on the back of each side of the pelvis (often times people lean to one side), each shoulder blade, and that the ears, eyes, hips bones, are all parallel to the floor (you are not tilted to one side).
• The feet: Let the feet fall outward evenly, so the pinky toe moves towards the floor. This should not be a forced action, but one of release. If your legs do not settle, you can try widening them away from the centre line, albeit evenly to maintain symmetry in your body. If they still can't rest, you could try a rolled blanket behind the knees or some weight on the upper thighs - a stack of blankets works well, or you could even get a yoga sandbag.
• ​The arms and hands: Think of spreading the arms apart, right from the shoulders, into an A-frame position beside your body. Palms face up. Release tension from the palms, and fingers. Using a sandbag on the palms can be a nice way to help the hands relax. 
• Relax the back of the body so it feels like it's sinking into the floor. Then, relax the front of the body. The organs in the pelvis and abdomen, the heart and lungs, and the throat - the areas of vulnerability and emotion. Then relax the neck and head. 
• Practice using props and supports to ensure your body is comfortable and well supported. Relaxing the physical body is a prerequisite to relaxing the mind. 

Then, the senses (This is the fifth of the eight limbs of yoga - pratyahara - turning the senses inward).

• The eyes: "Treat the eyes gently like petals of a flower" (page 248). Soften your gaze and then softly close the eye lids. Turn your soft gaze inward, looking within yourself. The eyes are passive. Some people like using a very light eye pillow or head wrap.
• The ears: The ears are quiet and receptive. 
• The Tongue: Soften the root of the tongue and let it rest on the floor of your mouth. 
• The skin: "In savasana the muscles relax and the pores of the skin shrink and the relevant nerves are at rest" (page 248).

Then control the subtle movements of the breath

• Inhale normally, and make the exhale soft, deep and long, which helps to quiet the nervous system and mind. Once quietness is achieved, let the breath flow without any control or manipulation. Let it be natural, soft and quiet. "When the art of exhalation is perfected, one feels as if the breath is oozing from the pores of the skin on the chest, which is a sign of perfect relaxation" (page 249).

Then the mind, emotion and intellect

• "Like darting movements of a fish in the water of a pond are the movements of the mind and intellect" (page 250). In savasana, it is normal for the mind and thoughts to fluctuate. 
• Notice how activity in the mind can create tension in the body, and how tension in the body can create activity in the mind. By keeping the body and senses at rest, the activity in the mind will gradually settle.
• Practice having a single-point of focus for the mind - perhaps the breath, or a mantra. This will help you become more aware of extraneous thinking or daydreaming because you will notice when your mind is not focused any longer. Over time you will develop clarity and alertness in your intellect without racing and distracting thoughts. 
• Eventually, even this effort subsides.  "Then the mind, free from fluctuations, dissolves and merges in the self, like a river in the sea," and the practitioner "reaches a new positive state...which is pure being" (page 250 and 251 respectively). 

Coming out of savasana

• When your chime chimes, take your time coming out of your pose. Coming out of such a passive state should not be rushed. Notice how normal activity slowly creeps back in. Gradually open your eyes, keeping your gaze soft. Roll to one side in the fetal position and stay here for a while - a minute or two. In Light on Pranayama, Iyengar says, to then take the fetal position on the other side as well, thereby minimizing strain when you sit up. When it's time to sit up, use your hands to raise your body and keep your head relaxed.

  Taking it off the mat

• An important piece of a yoga practice, in my opinion, is that it doesn't end after your class/practice. When you step off the safe space of your mat, is when your real yoga practice begins. After your practice of savasana, be intentional about drawing some of the energy and benefits of this pose into your life off your mat - taking both the activity of conscious relaxation and the benefits into other areas of your life. 

Namaste,
Sandy

"In correct savasana there is minimum wastage of energy and maximum recuperation. It refreshes the whole being, making one dynamic and creative. It banishes fear of death and creates fearlessness. The sadhaka experiences a state of serenity and inner oneness." page 254 (Sadhaka - A seeker, an aspirant)

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Reference
Light on Pranayama: The Yogic Art of Breathing by B.K.S Iyengar