SAVASANA

Savasana, also known as the corpse pose, is well-respected for its restorative benefits.

Practising this yoga posture after work, but before the evening meal, grounds and refreshes both body and mind. Because it alleviates fatigue, it is particularly useful for recharging before an active evening. And yet, its calming effects make it effective in a sleep prep routine.

PREPARATION

timing
Whenever you feel stressed and/or fatigued. All season. 20 minutes.

benefits
• rejuvenates body and mind
• promotes deep relaxation
• teaches body scan focus
• stimulates blood circulation
• alleviates fatigue

supplies
• mat or bed

• a blanket

• pillow (under knees)

site preparation
Choose a quiet place where you will not be disturbed. Turn off all electronics including the phone, radio, tv, music … Get comfortable according to your preferences – dim the lights; sit or lie down; eyes may be open or closed.

mindfulness
Settle into your position. Take 3 (or more) long, slow deep breaths (through your nostrils) to relax into a mindful state. Allow the calm to begin to permeate your entire being.

WHAT TO DO — SAVASANA PRACTICE

1. Lie down on your back. Place a pillow under your knees and cover yourself with the blanket. Relax your arms, palms up, at your sides. Keep your legs outstretched with your heels slightly apart.

2. Inhale slowly and tense your ankles, feet and toes. Hold your breath while you tighten your muscles. Exhale and relax. Slowly inhale and contract your kneecaps, calves, ankles, feet and toes. Hold your breath and tighten your muscles. Exhale and relax.

3. Inhale slowly, contracting your stomach, pelvis, thighs, kneecaps, calves, ankles, feet and toes. Hold your breath and tighten your muscles. Exhale and relax.

4. Inhale as before. Tense your neck, shoulders, arms, elbows, wrists, hands and fingers. Continue with the rest of your body, as before, down to your feet and toes. Hold your breath. Tighten your muscles. Exhale. Relax.

5. Inhale. Contract your scalp and all the muscles in your head and face including your tongue and throat. Hold your breath and tighten the muscles of your whole body. Exhale and relax.

6. Breathe deeply, through your nostrils, for another 5 minutes.