Shavasana: the technique of execution. Relaxation asanas

Today, the world of people is moving in an uneven, crazy rhythm, forcing all the numerous inhabitants to move in the same way. It's worth only a second to gape, and a swift human wave will continue farther, leaving you far behind. From continuous tension and life in an unnatural and harmful rhythm, a person turned into an unhappy emaciated creature. Drugs that are created to correct this deplorable situation often cause addiction and have a bunch of side effects. But there is one method that for thousands of years helps people bring their inner world in order. This is a special posture in which the yogis relax after performing asanas, - shavasana.

What for yoga to the modern person?

It would seem that this is an amazing art - a useless relic of the past, which also belongs to a culture completely alien to us. But the fact that yoga in Moscow has just as little sense as skiing in India is a big mistake. This unique system can make every person's life more effective. It is not limited to asanas, as most people think, who are not familiar with this phenomenon. The foundation of this art is a set of moral and ethical rules that allow the most rational use of its life force and carry as little negativity into the world as possible, and consequently, get fewer problems. Of course, these principles are not suitable for everyone, but in yoga there are many useful things besides them.

For example, cleaning techniques designed to remove harmful substances accumulated over many years of life. With their help you can clean the intestines and nose, put the stomach in order. Asanas - special postures created for working out of a body, also can render the invaluable help to the modern person. They give him much-needed motor activity, knead hardened joints and put the hormonal system in order. One such position is shavasana, or the pose of a corpse. It is used for complete relaxation and can bring tremendous benefit to the exhausted and irritable townspeople.

Pose of Shavasan

This asana has traditionally been used by yogis for relaxation after lengthy classes. In it, the human body occupies a horizontal position, in which he needs to completely relax. During the practice of this posture, the muscles relax from the stress that pestered them throughout the day. Consciousness also relieves the ballast of thoughts that seek to disturb him. Only peace and pacification instead of the usual stress and anxiety, which awarded us "progress." You can practice body relaxation in shavasana, even if you are not practicing yoga, since this asana is of enormous benefit in itself.

Only 10-15 minutes twice a day can change your life. Regular practice of shavasana will bring a little harmony into the harsh life of modern man. One often hears that there is not enough time for such things, but this is only self-deception. If a person is willing to spend many hours a day trying to make himself unhappy, then to allocate half an hour to become a little happier should not be problematic.

Place for lessons

Shavasana, like other relaxation exercises, should practice in a quiet secluded place where no one will disturb you. If you are engaged indoors, it is advisable that fresh air enters it. If the practice takes place on the street, it is important not to freeze. When working in a room with a low temperature or outdoors on a cool day, you can cover yourself with a blanket, so as not to overcool. There should be no noise sources nearby, people or animals should not bother you.

The surface on which the shavasana is performed should be flat, without any hillocks or depressions. If you constantly make this useful practice in the same place, over time it will begin to facilitate a simple entrance into a state of relaxation, strengthen your concentration and help to stop the intrusive inner dialogue. It is best to do shavasana head north or east.

Time for practice

Practice pose corpse at different times of the day will bring a completely different result. Therefore, it would be prudent to adjust your studies according to the goals that you set. The pose of shavasana will be most beneficial if performed before sunrise. In the summer it is about 3 am. Hardly anyone is ready to get up so early for the practice of relaxation, but if you conduct your studies at this time, the result will surpass all expectations. Before sunrise, the world is filled with peace and quiet, which can be absorbed into oneself during shavasana. At this time, most living beings are still awake, people's thoughts do not interfere with relaxation, they do not bring disharmony to the inner world.

Most people do not want to get up at 3 am to engage in dubious things, the benefits of which are rejected in our pragmatic society. However, shavasana can be practiced at any time, when there is a need for relaxation, or if a free half-hour has elapsed. Practiced in the morning, she will give a charge of calm and positive for the whole day. In the evening, relaxation practice will help to calm the mind and regain strength after a hard day's work.

Shavasana. Technique of execution

To perform shavasana you need to find a flat and firm surface, a sofa or bed is not suitable for this purpose. Ideally suitable floor, covered with a blanket or rug. First you need to lie on your back, evenly stretching it on the floor, leveling and centering the body. Then, the chest is opened, and the arms lie comfortably along the trunk with the palms facing up. They should not be too far from the hull, but they do not touch it either. Opening in the chest is done so that the palms do not turn over to the side of the body during relaxation. The fingers on them should be slightly bent, which contributes to the speedy relaxation of the entire hand.

The legs lie next to each other, but the socks must be spread apart. After you are convinced that the body is centered, you can lower your head to the floor. Perhaps, someone will be more convenient to put a towel under the back of the head or use a roller to comfortably settle on the floor. The main thing is relaxation, which carries shavasana. The technique of execution should lead you to the right position, in which you can completely relax. Therefore, you can slightly turn the head to the side to maximally relieve the muscles of the neck. The tongue should be pressed to the upper palate as if you were pronouncing the letter "t". The mouth is slightly ajar, which contributes to the most complete relaxation of the face. We must close our eyes and try to calm our breathing. Smooth and calm breathing is the key to relaxing the mind and body.

Muscle relaxation

Relaxing the body seems like a simple and understandable thing. However, as soon as it comes to practice, it turns out that many absolutely do not represent how to relax the muscles. It is best to start from the toes and move slowly to the head, slowly looking through each part of the body with inner eyes, relieving tension from it. Particular attention should be paid to the muscles of the neck and face, as they are the hardest to relax. After you get to the head, you should start to go back to the legs, checking the entire body, eliminating the residual stress. Shavasana, like other relaxation exercises, does not tolerate haste and coercion. Everything must be done slowly and with pleasure.

Naturally, at first it is unlikely to be completely relaxed, but with the experience will come the ability to do it quickly and efficiently. Full relaxation is characterized by a pleasant weight throughout the body. It seems to flatten out on the floor, smeared on it under its own weight. Often those who do not know how to relax the muscles come to the rescue of breathing. The more smooth and deeper the breaths and exhalations, the easier it is to achieve complete tranquility in the body and mind. You can also repeat to yourself special phrases. For example: "my legs become heavier and relax" or "my whole body is poured with pleasant weight", etc. A persistent repetition of these phrases can really help to enter the stage of deep relaxation, even if other techniques have proved ineffective.

How to relax the mind

Shavasana, like other relaxation asanas, is intended not only for bodily rest, but also for immersion in oneself, a deep knowledge of the inner world. To do this, you need to drop everything that can stop you. One of these factors is the constant signals coming from the brain to the muscles and back. With the lifestyle that is accepted in our society, the brain constantly sends a bunch of unnecessary signals to the muscles, since the work of the nervous system is not optimized. If you leave these processes alone, then you will hardly get the right shavasana. Relaxation can not be achieved until the connection between the brain and muscles is broken. For this, the yogis came up with a simple but effective method. On inhaling, you need to concentrate your attention on the tip of your nose, and also squint your eyes at him, without opening them. On exhalation, the eyes return to their normal position, the concentration also stops. Only a few repetitions of this exercise can cause a feeling of hovering or falling into the void. This means that the connection between mind and body is broken, and you can move on.

To enter the state of self-hypnosis was the last stroke. It is necessary to imagine a blue cloudless sky before our eyes. His infinity and calm will be transferred to you as soon as you master this technique. At first it will be given extremely difficult, and the time for which you can imagine the sky will not exceed several seconds. But with experience, this state will be achieved more and more naturally, until it becomes habitual for your practice of shavasana. Next, you need to imagine that a clear blue sky is not only above you, but also surrounds your body from all sides. You seem to soar in the vast expanse of heaven, getting deeper and deeper into a state of bliss. Correctly executed shavasana can become for you an island of paradise in a stormy ocean of adversity. To achieve such a full immersion in their own depths is not easy. Only permanent practice can help here. Some people are supported by music for shavasana, but for beginners it is better to conduct classes in complete silence.

Self-Hypnosis

After a few months of persistent practice, the great potential possessed by shavasana will finally be revealed. The technique of execution will by that time be polished to the smallest detail, and a minimum of effort will be spent on complete relaxation. Now is the time to benefit from the state that is achieved by the practice of shavasana. In a state of self-hypnosis, you can give yourself pre-prepared settings that will help you change yourself, start living more efficiently and harmoniously. In fact, this state is even better than what a professional hypnotist can immerse you in. His external signs gave the name to this asana, as the practitioner begins to resemble a dead person. His breath becomes barely perceptible. The pulse also slows down, it becomes weak and unhurried.

You should not give yourself an installation with the particle "not", since the subconscious can simply ignore its presence by reacting to the strongest words. For example, instead of the phrase "I will not eat at night" it is better to use "I will stop eating at night", instead of "I will not smoke" it is better to use the installation "I will quit smoking". Otherwise, the subconscious can ignore a small part by executing your program with the exact opposite. The advantage of self-suggestion before a simple understanding of what needs to be done is huge. Methods of self-hypnosis allow you to load a useful installation straight into the subconscious, bypassing the conscious layers of the mind. Thus, your program does not pass the consciousness assessment, but simply takes root and begins to work. And this is only one of the huge number of tools that yoga has! Shavasana is able to completely change the personality of the practitioner, make him a completely different person. Imagine how much usefulness can bring full-fledged yoga classes.

Correct exit

It is just as important to leave the shavasana correctly as to enter it correctly. It is desirable to be in the dead man's pose for at least 10 minutes to get from her at least some favorable effect. After you feel that it's time to go back, you need to gradually regain the feeling of your own body. For this, you can slowly "feel" the muscles of the limbs and trunk with your inner gaze, try to feel them. When you again feel like a solid physical object, you should feel the surface on which you lie, imagine the place where shavasana is practiced. The technique of implementation provides for a gradual return to the active state. Therefore, as soon as you pop up from the depths of the subconscious, you need to give yourself an installation on the rise and bend your arms in the elbows, putting your hands on your stomach.

After that, you should bend your legs in your knees and turn smoothly to your right side. In this position, you can open your eyes and lie down for a while to get back together. Then the left hand is put on the floor and pushes away from it, helping to take a sitting position. Now you can fully recover and fix the state that shavasana people bring to you. Over time, it will increasingly break out in everyday life, and in the future you can live life in this amazing meditative state. This difficult thing, like serious hatha yoga, requires regularity. There is no point in practicing shavasana once a week or a couple of times a month. It is advisable to use this pose at least twice a day. In this case, the result will not take long. It is equally important that during practice, nothing distracts your attention. It is better to turn off the phone and ask relatives and friends not to bother you. It is important not to fall asleep during shavasana, since sleep is not the state that is required for a short rest. Moreover, yogis claim that 10 minutes of correct execution of this asana give an effect comparable to three hours of sleep.

A unique tool

Practically any teacher of yoga gives 10-15 minutes of shavasana after intensive studies. Sometimes this relaxation posture is performed in the middle of the class to give the necessary rest to the beginning yogis. For the rest, it's a great tool for working with the subconscious. With the help of the body posture, you can not only give yourself effective settings, but also in time to notice the impending disease or depression. Over time, when the performance of shavasana will not require you to make serious efforts, it will be enough to simply lie on your back and relax in order to forget all the adversity and recover from a working day filled with stress and negativity.

Performing this simple but effective asana every day, you can achieve a state that yogis call meditation. And this is a serious achievement that will forever change your life for the better. Over time, this state will become a constant companion on your life path. You will be able to go into those settings of your own mind that are hidden from the majority. Thus, the subconscious will cease to be a secret for a person who constantly practices shavasana. Only half an hour a day, dedicated to this practice, will be able to replace the trip to the SPA-salon or to the masseur.

In more profound study of this and other practices, hatha yoga will help you. In Moscow or any other large city there must be a studio in which like-minded people are trained in this useful art. Do not miss the opportunity to use the knowledge of yogis to improve your life. After shavasana enters your life, irritability and bad mood will leave you forever, and their place will take on overwhelming calm.