Lying Down and Doing Nothing counts as a Yoga Practice - Who Knew?

Did you know that most people’s favourite pose is also one of the most difficult to practise?

Relaxation pose, or Savasana, is often the part of a yoga class that students most look forward to, because they know that after the body has been asked to move for 45 minutes or so, the rest and relaxation at the end feels so good.

At one level, it is just lying down and doing nothing – and a lot of people don’t understand or appreciate the value of not doing. 

But practising yoga is just that. On the mat you are experimenting with your self-awareness, your self-understanding. Moving your body into unfamiliar positions interferes with what you normally think of as You. 

Rather than doing something to fix it, we try to undo what’s getting in the way, which means we need to surrender, or let go. 

That’s what you get a taste of in Savasana. It’s just stopping doing, and letting what’s being interfered with come out. 

(And the same applies to life off the mat of course but that’s a bigger subject.)

When practiced correctly Savasana provides deep physical rest, allowing you to completely relax your musculoskeletal system in an anatomically neutral position. And if you practice it with a mental focus, this pose triggers the relaxation response, reducing your stress levels and allowing you to spend time in the Rest and Digest state.

So, if you are at home telling yourself off for not getting around to doing the Sun Salutations you meant to do twice a week, remember that lying down and doing nothing, practising Savasana, is practising yoga.

How to practise Savasana

Start by lying on your back with bent knees. Then straighten your legs and position them eight to ten inches apart. Turn your arms out so your palms face up and your hands are six to eight inches from your body. 

Position your head perfectly between your two shoulders, with your eyes about equal distance from the ceiling. 

Adjust your body so it is as symmetrical as possible and your weight is even on both sides. 

Now make a commitment to stay still, and turn your awareness inward. The focus for your mind can be your breath, the gradual relaxation of your body (sometimes called a body scan), or a peaceful image. Rather than simply letting your thoughts wander as they would if you were lying on the grass, intentionally keep your mind focused.

To come out of the pose, take each step slowly. Bend your knees and place the soles of your feet on the ground, and then turn over onto your right side. Then use your hands to push yourself up to a seated position, allowing your head to release downward until you are upright. Finally, when you are seated upright, lift your head. Take a few breaths in the seated position before moving on. 

If you need support for your neck or head

To set up for the pose, place a folded blanket near the end of your mat where your head will be. (You may need to experiment with the thickness of the folded blanket to find the support that suits you best.) 

When you come into the pose, make sure that only your head is supported by the blanket (not your neck), and that your shoulders are resting comfortably on the ground. 

Follow the instructions in the classic pose for aligning yourself and for finding a mental focus. 

If you need support for your Lower Back 

To set up for the pose, place a bolster, or folded blankets, or a cushion, on your mat where you estimate your knees will be. Add a blanket for your head if desired. 

To come into the pose, lie on your back, with your buttocks on the floor in front of the bolster and the backs of your knees on top of the bolster. 

Follow the instructions above for aligning yourself, moving the bolster if needed so it comfortably supports your legs. 

From there, follow the instructions for the classic version for finding a mental focus. 

If you experience discomfort lying flat on the floor, bend your knees

To come into the pose, lie on your back with your knees bent and soles of the feet on the floor. Position your feet so they are hip-distance apart and far enough away from your sitting bones so your shins can be perpendicular to the floor (not slanting back towards your pelvis) or even slanting away from your pelvis. 

Let your knees fall toward each other, so the back of your pelvis widens. Add a blanket for your head if desired. 

From there, follow the instructions for the classic version for finding a mental focus. 

Enjoy :-)