How yoga can be used theraputically for physical, emotional, energetic and spiritual issues. Thereapeutics are based on the five koshas. Jamie is a certified Yoga Therapist through Integrated Yoga Therapy.
Friday, October 25, 2013
Savasana: Adult Nap Time
I love yoga, but I mostly go for the savasana at the end. In my 20's I was wasn't a napper, I had endless energy. At that point in my yoga journey I was doing power yoga and savasana consisted of two minutes at the end of class. It felt like it was thrown in there because that's what you do at the end of a yoga class. Due to it's shortness, I never got much benefit from it so I never gave it any thought.
Now that I'm in my 30's and a mom I love savasana. Any excuse to lay still for a few minutes is pure heaven. If I'm in a class and there is only five minutes left and the teacher still hasn't gotten us into savasana, I get edgy. I love my down time and I want more than the few minutes the teacher has hastily thrown in there.
In our stressed out, fast paced society, finding or allowing ourselves the time to slow down is dwindling. As children we were made to nap because our parents told us we needed the recharge. Somewhere along the way into adulthood the concept of the nap was lost, turning us into caffeine addicts. Savasana is making us take our nap.
Although savasana isn't a power nap, it has the same benefits as one by reducing fatigue and improving your mood. It increases alertness and performance, allowing a quicker reaction time (think less bumping into things). Allowing yourself time to relax and completely let go leaves you clear headed. This means less confusion, mistakes at work and better memory (We've all mumbled "why did I walk into this room, I came to get something...").
Have you ever wondered what a yoga teacher does while you are in savasana? If we're tired we'll do it with you or we'll sit and meditate. But before we do we will see how you're doing in your savasana. Don't be fooled that this is an easy pose. To sit still for some is torture. I have students that fidgeted endlessly in this pose when they first started yoga. With some practice and learning to let go they were able to enjoy it and relax. If you are one of those students, have hope, relaxation is within your reach. You have to teach your body and mind to let go. You can't will this to happen, you have to let it happen.
In order to get the full benefit of the pose you need at least 5-10 minutes in it, if you can do more, even better. Another perk of savasana is that it allows your body to soak up the benefits of the practice. It gives your muscles and nervous system the opportunity to shed their tense habits and see what it feels like to be relaxed. Rushing through savasana will defeat the whole purpose of the pose.
To help my students relax I do a body scan once they get into the pose. You can do this as well. Start with your feet and say in your mind; "My feet are relaxed and heavy." Continue this up the body. I break the body into sections: feet, calves, thighs, hips, lower and upper back, abs, chest, hands, lower and upper arms, shoulders, neck, jaw, eyes, face and entire head. You can also use color. Pick your favorite color, one that relaxes you. As you go through and relax each body part imagine your relaxing color filling that space. Tense and release is another option. Squeeze each body part as tight as you can on the inhale and completely relax and let it go on the exhale. After you go through the entire body, tense the whole body, squeezing as hard as you can and let go.
If laying in savasana is physically uncomfortable for you try props. Put a bolster or roll up a blanket and put it under your knees. You can also roll a blanket up and put it under your neck. Eye pillows are a nice addition, especially if you are tired or the yoga space can't dim the lighting.
The best thing you can take from your savasana is a feeling of calmness. Knowing it's always with you even in times of high stress. When you need it just close your eyes and take a few deep breaths. By practicing savasana you have taught your body how to let go.
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